Overeating is practically a holiday tradition in the United States. But if you’re taking a GLP-1 drug, you may not be able to indulge with the same gusto.
“The tendency over the holidays is to not worry so much about diet and to overeat in general,” says Mir Ali, MD, a bariatric surgeon and the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. “But it’s tougher to do what everyone else is doing when you’re on a GLP-1 medication.”
You can absolutely still enjoy holiday meals and gatherings when you’re on a GLP-1 drug, Dr. Ali says — you just need to be strategic about it. Here’s what he and other doctors who treat people on these medications recommend.
Why Big, Heavy Meals Might Not Mix With GLP-1s
There are a few reasons why holiday meals can be difficult when you’re taking a drug like Ozempic, Wegovy, Mounjaro, or Zepbound. “GLP-1 medications slow stomach emptying, so large or heavy meals can sit longer,” says Rashika Bansal, MD, an assistant professor of endocrinology, metabolism, and nutrition at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey.
Holiday foods tend to be richer, higher in fat, and served in bigger portions. “That’s exactly the combination that can worsen side effects,” Dr. Bansal says.
When you take a GLP-1 medication, “you may feel full quicker, get bloated, or feel nauseous if you try to eat the way you did prior to starting the medication,” says Raghuveer Vedala, MD, an assistant professor at the University of Oklahoma College of Medicine in Oklahoma City. If you choose the wrong foods or accidentally overeat, you could end up feeling uncomfortable, he says.
How to Approach Holiday Meals When You’re on a GLP-1
Doctors say you can still enjoy holiday foods, but there are certain strategies to consider to make sure you stay comfortable.
Eat Slowly and Mindfully
“Slow everything down,” Dr. Vedala says. “Eat smaller portions, take breaks between bites, and listen to your fullness cues.”
He recommends that his patients pause after eating half of their plate and see how they feel. “If you’re full, then go ahead and stop. If not, then try eating a little bit more,” he says. “You don’t need to avoid the foods you love, but you don’t necessarily have to finish the plate either.”
Bansal, too, stresses the importance of eating mindfully, instead of grazing all day long, so you can enjoy your food and lower the odds of overindulging.
Fill Your Plate With Protein and Vegetables
When you’re on a GLP-1 drug it’s best to fill your plate with protein and vegetables, according to Ali. These help to stabilize your blood sugar and are also satisfying, he says. “Minimize carbohydrates and sugars,” Ali adds.
That doesn’t mean you need to completely avoid foods like mashed potatoes or rolls. Instead, Bansal suggests adding small, intentional portions of these foods and savoring them. “Think taste, not plateful,’” she says.
“This helps your stomach handle the meal better and keeps the rest of the evening comfortable,” Vedala says.
Minimize Foods and Drinks Likely to Cause Nausea and Bloating
For people taking GLP-1s, some foods are more likely to lead to common side effects such as nausea, bloating, and even vomiting. “High-fat dishes (gravies, creamy sauces, fried foods), heavy dairy, and sugary desserts are the most common triggers,” Bansal says. “These slow digestion even more and can amplify nausea or reflux in people on GLP-1 therapy.”
Carbonated drinks and alcohol can make bloating worse, Vedala says. “A little is fine — just avoid stacking all the triggers at once,” he says.
Be Careful Around Alcohol
Alcohol often impacts you differently when you’re taking a GLP-1 medication. “Alcohol hits faster when you’re eating less, and it can worsen nausea or dizziness,” Bansal says. She suggests sticking to one drink (if you drink at all), sipping slowly, and avoiding sugary cocktails.
If you drink alcohol, it’s best to do it alongside food. “Try to avoid drinking on an empty stomach,” Vedala says.
Note: While research on alcohol is evolving, the Centers for Disease Control and Prevention says drinking less or not at all is better for your health.
What to Do if You Overeat or Feel Nauseated
If gut discomfort strikes, it’s important to stop eating immediately and give your food a chance to move through your stomach, Bansal says. “Sip water or ginger tea, take slow walks to relieve fullness, and avoid lying down,” she says.
After feasting, Vedala recommends eating “tiny, bland meals” for the rest of the day. If you start vomiting and can’t seem to stop, or you feel miserably nauseated, Ali recommends calling your prescribing doctor. You may need to take anti-nausea medication to feel better, he says.
How to Deal With the Social Pressure to Eat When You’re on a GLP-1
Ali admits that facing social pressure to eat more is a “tough” part of holiday meals. “People bring lots of food and they want everyone to try what they’ve brought,” he says. “But just minimize the amounts that you try.”
Vedala stresses that you don’t need to eat simply because others want you to. “It’s okay to say no,” he says. “You don’t owe anyone an explanation.”
If you’re comfortable discussing your health, Bansal recommends being honest about how you feel. “A simple script helps: ‘I love this, but my stomach fills up fast on my medication,’” she says. “Most people understand.”
If you’d rather not discuss your health or medication, Bansal has a trick to try: “Holding a beverage or small plate prevents unwanted pressure, if you do not wish to disclose,” she says.
