The GLP-1 Diet: There Is a Right Way and a Wrong Way to Do Drugs
- Dr. Zachary Laboube
- 2 days ago
- 5 min read
Why “Eating Less” Means Food Quality Matters More
The rapid rise of GLP-1 medications like Ozempic, Wegovy and Mounjaro has changed the weight-loss conversation almost overnight.
For many, these medications are helping manage the quantity issue. People are eating less.
There are many problems with America's newest "miracle drug" which we are all addressed in my blog, but the specific problem that I'm addressing now is that many people, while on the pen, are still eating the same nutrient-poor foods that let them here right now.
Ear muffs please
"Even if you're eating less shit, you're still eating shit!!??" ~Dr. Z
And that shit matters! A lot!!
Because if you are going to eat less food overall, the quality of that food becomes even more important.
This is the foundation of our entire “GLP-1 How to Eat ” series. If there is not already a GLP-1 Diet, there absolutely should be.
The goal of my GLP-1 Diet isn't to help you lose weight, it's to provide you with an exit strategy. You can't stay on the pen forever.
But here's the deal, most Americans don't have a weight problem, they have a preparation problem. You need to make the time (put it on your schedule if you must) to eat healthy. Hard to believe I'm saying this, but it's the contemporary world we live in. Schedule time to eat right. If not for you, for your family. Because taste is an acquired sense. You CAN teach your young children to eat healthy and you CAN re-program yourself to enjoy eating healthy.
The goal of the GLP-1 Diet Series is to help GLP-1 users:
preserve muscle mass
improve nutrition
create healthier habits
develop a better relationship with food
learn sustainable meal preparation
and ultimately transition toward long-term maintenance success
In other words:
Let the GLP-1s help manage the quantity.You focus on managing the quality.
That’s where real lifestyle change begins.
The Biggest Mistake Many GLP-1 Users Are Making
Many people assume:
“If I’m eating less, I will automatically become healthier.”
SAD-ly, it doesn’t work that way. The Standard American Diet (SAD) has created a historically unique combination of obesity and malnutrition occurring simultaneously. Millions of Americans are dichotomously overfed and undernourished, consuming an excess of calories while remaining deficient in the protein, healthy fats, fiber, vitamins, minerals and phytonutrients the body actually needs to function properly. Simply eating less of a poor-quality diet does not automatically create better health. It creates an eating disorder.
When I didn't think the SAD diet could get worse, enter GLP-1s. Now we can...
eat less
lose weight (a win, I guess?)
and still remain undernourished while kicking the can down the road
Especially if their diet continues to revolve around:
ultra-processed foods
low-protein snacks
sugar-heavy foods of convenience
refined carbohydrates
poor-quality fats
This is one reason so many GLP-1 users report fatigue, muscle loss, weakness, poor recovery and the now-famous “Ozempic face” or “skinny fat” appearance. When the body is deprived of adequate protein, healthy fats and proper nutrition, it often sacrifices muscle tissue alongside fat tissue. The result may be rapid weight loss on the scale, but not necessarily healthier body composition or better overall health.
The body is incredibly adaptive.
If you fail to provide:
adequate protein
healthy fats
and proper phytonutrition
…the body often sacrifices muscle tissue alongside fat tissue.
That is NOT the goal.
The Three Priorities of Eating on GLP-1s
1. Prioritize Protein
This is the most important principle.
Protein helps:
preserve lean muscle
improve satiety
stabilize energy
support metabolism
improve recovery
reduce cravings
When appetite is artificially reduced, many people unintentionally under-consume protein. That becomes a major problem over time.
In this series, we will prioritize protein.
2. Don’t Fear Fats - Especially the Healthy Ones
Healthy fats are essential. Not only are Omega-3 fats important for:
brain health
hormones
inflammation management
and cardiovascular support
…but fats also help trigger the body’s natural satiety response. Fats make you feel full, carbs do not. At least not until your belly is literally distended.
In simple terms - fats help you feel satisfied. They make you feel full faster.
In my book, HCG 2.0 - A Modern Adaptation of the Original HCG Diet, I use the example of pork rinds. I spent a year on the west side of Puerto Rico. They sold pork rinds on the side of the road. I was raised to think fats are bad, but what is worse: eating a whole bag of Dorito's or handful of pork rinds? I dare you to eat more than a large handful of pork rinds. Have you ever eaten something and said, "that is rich, I can't eat anymore?" That is the fats talking. When you overconsume on fats, it becomes nauseating.
Ideally moving closer toward a healthier 1:1 ratio.
This is one reason salmon is such a powerful food choice.
3. Prioritize Phytonutrition
In short, phytonutrition is plant based food: fruits and vegetables. If you're eating less, as one does on GLP-1s, you still need proper nutrition. The rules don't change when you're on the Wegovy pen?
Your body still requires:
vitamins
minerals
antioxidants
fiber
plant compounds
I've always said, the best way to remedy your diet is to learn to love vegetables. Remember, taste is an acquired sense. So when you're on GLP-1s, learn to love vegetables. Melt butter or cheese on them of you have to. Then melt less tomorrow until you don't need it. The same is true for your kids.
Vegetables matter. Color still matters. Whole foods still matter.
The Truth About Carbs
Carbs are not inherently evil. This is especially true for children.
There is a massive difference between:
processed carbohydrates and
whole-food carbohydrates
The issue is not simply “carbs.” The issue is:
quality
preparation
processing
portion control
and nutrient density
Just like drugs, there is a right way to do carbs. We strongly prefer minimally processed, whole-food carbohydrate sources like potatoes, sweet potatoes, rice, fruit, oats and beans, especially for active individuals, growing children, family meals, maintenance phases and long-term sustainability. The goal is not to fear carbohydrates altogether, but rather to choose higher-quality sources that provide energy, fiber, nutrients and satiety without the extreme processing that dominates the Standard American Diet. This is why every recipe in this series will include a Family Friendly option.
Family Friendly Option
Because healthy eating should not isolate you from your family. You're on the Mounjaro pen your kids are not, but you should all eat a healthy whole food diet.
And because children especially benefit from:
adequate protein
healthy fats
and properly sourced carbohydrates
The goal is not to teach children to fear food. The way to do this is by putting healthy food on the table and in their lunches so they can eat without fear of over-consuming. If your child is overeating on protein, vegetables and whole food carbohydrates, my guess is that they are very active. If your child is overeating on processed carbs, that's a problem. And it's your fault.
"Call me an asshole, but you're setting your kids up to fail - and fear food - if you don't teach the good eating habits early. That's the truth. Don't make it SAD!" ~Dr. Z
The goal is to teach them:
balance
preparation
and quality over quantity
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