#GLP1 #Ozempic #Zepbound #Wegovy #weightloss
Losing weight on Wegovy, Ozempic, Zepbound, or Mounjaro? What you eat while you're on it matters more than most people realize. In this video, board-certified internal medicine and obesity medicine physician Dr. Mohammed Paika breaks down the 3 nutrition gaps that show up again and again in GLP-1 patients — protein, fiber, and fluids — and the 10 foods that address them, backed by real research on muscle preservation, gut health, and the GLP-1 pathway itself.
You'll learn why eating less doesn't automatically mean eating well, what the research says about muscle loss on semaglutide and tirzepatide, and exactly which foods to prioritize so you protect your muscle, support your gut, and get more out of your medication — not just a smaller number on the scale.
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👨⚕️ ABOUT DR. MOHAMMED K. PAIKA
Board-Certified in Internal Medicine and Obesity Medicine
Certified Personal Trainer & Nutrition Coach
Helping people understand metabolism, hormones, and sustainable health through evidence-based medicine.
Timestamps
0:00 Intro — The Mistake That's Sabotaging Your GLP-1 Results
2:03 Why What You Eat Matters More Than Ever
5:17 The 3 Nutrition Gaps on GLP-1 Medications
7:33 #1 Oats
8:55 #2 Turkey Breast
10:18 #3 Tofu & Edamame
11:35 #4 Tuna & Shrimp
12:44 #5 Quinoa
13:49 #6 Chia Seeds & Flaxseed
15:50 #7 Sweet Potatoes
17:07 #8 High-Protein Milk
18:31 #9 Kefir
20:08 #10 Watermelon, Citrus & Coconut Water
21:33 The One Rule That Ties It All Together
22:06 Final Thoughts
References
Johnson et al. "Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study." Frontiers in Nutrition, 2025;12.
Bikou A, et al. "A systematic review of the effect of semaglutide on lean mass: insights from clinical trials." Expert Opinion on Pharmacotherapy, 2024;25(5):611-619.
Look M, et al. "Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study." Diabetes, Obesity and Metabolism, 2025.
Hirasawa T, et al. "Free fatty acids regulate gut incretin glucagon-like peptide-1 secretion through GPR120." Nature Medicine, 2005;11(1):90-94.
de Jong et al. "Dietary fibers to boost endogenous GLP-1 secretion and satiety: a scoping review." Frontiers in Endocrinology, 2026.
Tolhurst G, et al. "Short-Chain Fatty Acids Stimulate Glucagon-Like Peptide-1 Secretion via the G-Protein-Coupled Receptor FFAR2." Diabetes, 2012;61(2):364-371.
Longland TA, et al. "Higher compared with lower dietary protein during an energy deficit..." American Journal of Clinical Nutrition, 2016.
Ogilvie AR, et al. "Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass." Obesity, 2022;30(11).
Nutrition figures throughout: USDA FoodData Central.
⚕️ MEDICAL & EDUCATIONAL DISCLAIMER: This content is for general educational and informational purposes only and is not medical advice or a substitute for care from your healthcare provider. Viewing this content does not create a doctor-patient relationship. Always consult a qualified healthcare professional before starting, stopping, or changing any medication, diet, exercise, or weight-loss plan. Individual results and risks vary. You assume responsibility for decisions made based on this content.