Episode Details

#GLP1 #Ozempic #WeightLossJourney #ObesityMedicine #healthyeating 

Eating less on Ozempic, Wegovy, Mounjaro, or Zepbound doesn't automatically mean your diet is helping you lose fat. In this video, I break down the best foods to eat on a GLP-1 — protein, carbs, healthy fats, and fiber — so you preserve muscle, manage side effects, and get better results from your medication.

I'm Dr. Mohammed Paika, a board-certified internal medicine and obesity medicine physician. Everything in this video comes from the same nutrition science I use with real patients, including two cases straight from my hospital work.

🎓 Complete GLP-1 Weight Loss Masterclass — Lifetime Access
Comprehensive education on GLP-1 medications, nutrition, exercise, muscle preservation, side effects & long-term success. Includes the companion eBook, quizzes, 12-week exercise program, certificate & future course updates at no additional cost.
https://www.drmohammedpaika.com

📩 FREE GLP-1 Diet Cookbook + Weekly Newsletter
Get weekly evidence-based insights on GLP-1s, metabolic health, nutrition, exercise & longevity.
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📚 The Weight Equation & The Physician’s Physique
Physician-written, evidence-based guides to obesity, weight loss, nutrition, metabolism, exercise, body composition & healthier living.
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👥 Metabolic Health Community
Live Q&As, evidence-based education, accountability, workouts, nutrition guidance & community support.
https://www.skool.com/metabolic-health-community-5316

TImestamps
0:00 Introduction — Why Food Choices Matter More on a GLP-1
2:07 How GLP-1 Medications Actually Work
5:17 Protein: Why It's Non-Negotiable
12:44 Carbohydrates: The Fuel You're Still Allowed to Eat
14:40 Healthy Fats: Small Amounts, Real Benefit
15:53 Fiber: The Nutrient That Makes Everything Else Work
20:40 Water: The One Everyone Forgets
23:26 How to Build Your GLP-1 Plate
24:57 Warning Signs: When to Call Your Doctor
26:46 What Realistic Progress Looks Like
27:28 Bringing It All Together
28:41 Resources & Next Steps

References

1. Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity. Am J Clin Nutr. 2025.
   https://ajcn.nutrition.org/article/S0002-9165(25)00240-0/fulltext

2. Villareal DT, et al. Weight Loss, Exercise, or Both and Physical Function in Obese Older Adults. NEJM. 2011.
   https://pubmed.ncbi.nlm.nih.gov/21449785/

3. Leidy HJ, et al. Higher protein intake preserves lean mass and satiety with weight loss. Obesity. 2007.
   https://pubmed.ncbi.nlm.nih.gov/17299116/

4. Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age Ageing. 2019.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC6593317/

5. Sacks FM, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. NEJM. 2009.
   https://pubmed.ncbi.nlm.nih.gov/19246357/

6. Johnston BC, et al. Comparison of weight loss among named diet programs in overweight and obese adults. JAMA. 2014.
   https://pubmed.ncbi.nlm.nih.gov/25182101/

7. Rolls BJ. Dietary energy density: applying behavioural science to weight management. Nutr Bull. 2017.
   https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12280

8. Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts (PREDIMED). NEJM. 2018.
   https://pubmed.ncbi.nlm.nih.gov/29897866/

9. USDA & HHS. Dietary Guidelines for Americans, 2020-2025.
   https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

10. American College of Sports Medicine. Position Stand — Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy