![\"Jennifer](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/Jennifer-Lynn-Pullman-GLP-mc-250625-04-eaa156.jpg\")
Dietitian Jennifer Lynn-Pullman weighed 200 pounds at her heaviest.Courtesy Jennifer Lynn-Pullman<\/p>\n
After starting the drug in 2023, Lynn-Pullman lost 60 pounds in 10 months and has maintained that weight for more than a year.<\/p>\n
Like many patients, she experienced side effects and had to figure out which foods to avoid on a GLP-1<\/a> and how to prevent muscle loss<\/a>.<\/p>\n Here are her tips for eating on a GLP-1 based on her own experience:<\/p>\n How She Manages Nausea and Vomiting<\/strong><\/p>\n Lynn-Pullman had side effects for the first six months, usually when her medication dosage was increased.<\/p>\n GLP-1 drugs slow stomach emptying, one of the reasons patients can experience uncomfortable symptoms. Nausea and vomiting are some of the most common side effects.<\/p>\n For nausea, Lynn-Pullman prefers to use ginger gum. She also prepares easy to digest foods like a smoothie, soup and crackers that aren\u2019t too heavy for her stomach.<\/p>\n Vomiting is usually due to eating too much or consuming high-fat foods, so she advises eating smaller meals, not eating too fast and avoiding greasy foods.<\/p>\n \u201cFat just stays in your stomach longer,\u201d she says. \u201cWith someone whose stomach is emptying much slower, it causes more of an upset.\u201d<\/p>\n Lynn-Pullman realized her vomiting episodes were caused by high-fiber muffins she was eating to help ease constipation. Once she cut them out, the problem stopped.<\/p>\n The dietitian decided to treat herself like her bariatric surgery patients.<\/p>\n \u201cI realized that because Wegovy causes such an increased level of satiety and such a long level of fullness, that it was very similar to those patients,\u201d she says.<\/p>\n Lynn-Pullman eats very small frequent meals she sometimes calls \u201ceating episodes.\u201d She eats a higher-protein diet<\/a> to help combat any muscle loss.<\/p>\n She has protein every time she eats, consuming that food first, then fruits and vegetables. Any starchy food is last, if there\u2019s even room for it.<\/p>\n Since liquid fills up the stomach, she suggests not drinking beverages with meals to get enough food in, then hydrating between meals.<\/p>\n Here\u2019s her typical daily menu:<\/p>\n Breakfast:<\/strong> A protein shake, cereal with fiber and ultrafiltered milk<\/a>, which contains more protein than regular milk.<\/p>\n Lunch:<\/strong> A turkey sandwich or salad topped with chicken. <\/p>\n Dinner:<\/strong> Chicken or salmon with a vegetable. She occasionally eats rice or pasta on the side, but it fills her up too much, so she usually skips it.<\/p>\n Snacks:<\/strong> An apple with peanut butter or nuts with a piece of fruit.<\/p>\n Lynn-Pullman always loved sweets, noting she couldn\u2019t pass up a cookie or a piece of chocolate, especially in the afternoon. But after she began using Wegovy, she stopped craving sugar.<\/p>\n \u201cIt was the most miraculous thing,\u201d Lynn-Pullman recalls. \u201cThe food noise<\/a>, that inner voice saying, \u2018Go get something sweet\u2019 \u2014 it vanished.\u201d<\/p>\n Today, she occasionally eats dark chocolate or might split a dessert with her husband if she goes out to dinner, but mostly skips sweets.<\/p>\n When it comes to alcohol, she has a drink \u201conce in a blue moon if she goes to a party.”<\/p>\n \u201cThe thing that I worry about is being nauseous or even feeling dehydrated the next day,\u201d Lynn-Pullman says.<\/p>\n \u201cWe usually suggest that patients refrain from it just because of all of those potential side effects.\u201d<\/p>\n Working Out to Keep Muscle<\/strong><\/p>\n The dietitian works out three times a week, focusing on weight training<\/a> to minimize muscle loss.<\/p>\n![\"Jennifer](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/Jennifer-Lynn-Pullman-GLP-mc-250625-05-79c3b4.jpg\")
Lynn-Pullman has lost 60 pounds and maintained that weight loss for more than a year.Courtesy Jennifer Lynn-PullmanWhat She Eats for Breakfast, Lunch and Dinner<\/strong><\/p>\n![\"Jennifer](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/Jennifer-Lynn-Pullman-GLP-mc-250625-01-d97573.jpg\")
Lynn-Pullman works out three times a week to maintain her muscles.Courtesy Jennifer Lynn-PullmanSkipping Dessert and Alcohol<\/strong><\/p>\n