Expert Tips To Increase Energy On GLP-1s

‍Getting Started

When starting on GLP-1 medication, we recommend creating an injection schedule to help with daily meal planning, as GLP-1s help you feel more full quickly and reduce your appetite. [1] This means that planning your meals, snacks and drinks in advance can really make a difference in your nutrient intake, energy levels, digestion and hydration. 

With your appetite reduced, focusing on meals that are balanced in macronutrients (carbs, protein, and very small amounts of healthy fats) will ensure your body does not miss out on vital nutrition whilst losing weight at the same time. 

Dealing with low or a lack of energy

With a reduced appetite, it’s common to feel slightly lower in energy. From day one of your injection, try to get into the habit of getting some fresh air and doing some light exercise daily. Eating smaller, more frequent meals may help you feel more energised too as heavy, large meals may make you feel lethargic. 

Sticking to a well-thought-out meal plan that has a good balance of protein, carbs, and a small amount of healthy fats, can contribute to better energy. Keeping yourself well hydrated throughout the day will help to increase energy levels and reduce fatigue.

Recommended food and drinks to support a lack of energy

Our Levity experts suggest the below food and drink options for you, if you’ve been taking GLP-1 medication for 1-3 months:

• Opt for high-fibre snacks such as oatcakes, wholegrain crackers, carrot sticks with low-fat hummus, or low-fat yoghurts with no added sugar.
• Choose healthy, balanced meals such as overnight oats with berries and a small amount of nut butter for breakfast, a lentil and squash soup for lunch, and poached salmon and greens for dinner. 

‍Lifestyle tips to support a lack of energy‍

• Pick your favourite, light exercise that you can stick to daily. This could be walking, cycling (not uphill or too fast), swimming (a few laps and not too fast), or Pilates.
• Avoid lying down after having a meal as this disrupts digestion and may increase lethargy.

‍Persistent side effects

Speak to the Levity clinical team if you’re experiencing persistent side effects or if they become worse. If you experience any symptoms of a severe allergic reaction, seek medical attention immediately. We’re here to support your weight loss journey every step of the way, if you have any questions visit our support center or get in touch.

About Mei Wan

‍‍Mei Wan, BSc (Hons), is a Registered Dietitian and Nutritionist and Levity Consultant. Mei obtained her nutrition and dietetics honours degree from the University of Surrey, UK, in 2014. She works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause, heart health, fatty liver, and habit change. Mei advocates enhancing lifespan through delicious, science-backed nutrition advice.

‍References

‍[1] Shah M, Vella A. Effects of GLP-1 on appetite and weight. Rev Endocr Metab Disord. 2014 Sep;15(3):181-7. doi: 10.1007/s11154-014-9289-5. PMID: 24811133; PMCID: PMC4119845. https://pubmed.ncbi.nlm.nih.gov/24811133/