- Weight Loss
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by Skippack Pharmacy
On GLP-1 medications, it’s normal to feel full faster and naturally eat smaller portions. That’s great for weight loss—but it can also make snack choices more important, because you may be eating less overall or going longer between meals. The goal isn’t to snack more—it’s to snack smarter when you truly need it: choose snacks that “count” by pairing protein + fiber (like Greek yogurt + berries), pre-portioning, and eating slowly to avoid mindless nibbling.
This is common—many people notice their hunger cues shift on GLP-1s and aren’t always sure when to snack or what will actually satisfy.
What is it?
Smart snacking means choosing a small snack that actually satisfies—usually a combination of:
- Protein (helps you feel full longer)
- Fiber (adds staying power and supports digestion)
Why it matters on GLP-1s?
- Helps prevent going from “not hungry” to too hungry (which can lead to overeating later)
- Supports steady energy and fewer cravings
- Can make it easier to get enough protein and fiber when meal portions are smaller
Your game plan:
- Use the GLP-1 snack rule: Small, planned, and satisfying (not random grazing).
- Build a combo snack: protein + fiber (examples below).
- Pre-portion it: put it in a bowl/container—don’t eat from the bag.
- Go slow: GLP-1s can make you feel full quickly—eat gently and stop when satisfied.
- Have “default snacks” ready: keep 3–5 options you can repeat without thinking.
GLP-1 friendly snack ideas (protein + fiber):
- Greek yogurt + berries
- Cottage cheese + fruit
- String cheese + apple
- Hummus + carrots/cucumbers
- Nuts + a piece of fruit (small handful)
Common mistakes (optional)
- Choosing “light” snacks only (crackers/chips) → hungry again quickly
- Grazing all afternoon because appetite cues feel different
- Skipping meals, then snacking late at night “to catch up”
Common questions:
Q: How do I know if I should snack on GLP-1s?
A: If you’re truly hungry, low-energy, or it’s been many hours since a meal, a small protein + fiber snack can help.
Q: What if I’m not hungry but know I should eat something?
A: Choose a small, gentle option (like yogurt or a protein smoothie) and keep it simple.
Simple tips that work:
- Keep snacks small + planned (avoid grazing)
- Pair protein + fiber for satisfaction
- Pre-portion snacks and eat slowly
- Stock 3–5 default snacks you can repeat
Final thoughts
Smart snacking on GLP-1s isn’t about eating more—it’s about choosing snacks that actually help you feel steady and satisfied when your appetite and hunger cues change. Keep it simple: plan ahead, aim for protein + fiber, and portion your snack before you start eating. A few repeatable “default snacks” can make your day easier and support your progress without overthinking it.
Reply with a question you want us to answer in next week’s GLP-1 tips email!
Disclaimer: For general education only—not medical advice. Do not change your medication without your prescriber. If symptoms are severe or persistent, contact your prescriber or seek urgent care.
References:
- https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
- https://nutritionsource.hsph.harvard.edu/snacking/
- https://www.cdc.gov/healthy-weight-growth/healthy-eating/meals-snacks.html
