Maybe you\u2019re considering taking GLP-1 for weight loss in 2026, or maybe you\u2019re well into your journey with weight loss medication. Either way, you\u2019re ready to start seeing results.. But now the question stands: What should I eat\u2014or not eat\u2014while taking GLP-1?<\/p>\n\n\n\n
Fats have indeed gotten a bad rap in the past. For years, low-fat foods rose in popularity, and health-conscious eaters steered clear of high fat foods. But despite their reputation, fats aren\u2019t all bad. In fact, unsaturated fats are a nutrient, which, per the National Institute of Health (NIH)<\/a>, means our body needs them to perform vital functions.<\/p>\n\n\n\n Not only do healthy fats give our body the energy it needs, but they also support brain and cell function and help our bodies absorb fat-soluble vitamins, like Vitamins A, D, E, and K. So, we\u2019ve established that some fats do have a place in a healthy diet. But does that change when we start taking GLP-1 for weight loss?<\/p>\n\n\n\n According to the U.S. Food & Drug Administration (FDA)<\/a>, patients taking GLP-1 should pair their medication with increased physical activity and a \u201creduced calorie diet.\u201d But a reduction in calories doesn\u2019t mean that we should eat fewer good-for-us foods. In fact, we should take extra care to ensure the meals we eat are balanced and filling\u2014which means that healthy fats certainly deserve space on your plate.<\/p>\n\n\n\n Of course, not all fats are considered key nutrients\u2014and some are healthier than others. Keep reading for what you need to know about eating fats while taking GLP-1, and gather helpful tips to kickstart your 2026 weight loss goals.<\/p>\n\n\n\n There are 4 types of fats: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. Per Harvard Health<\/a>, monounsaturated fats and polyunsaturated fats are \u201cgood fats,\u201d or those that contribute to long-term health, while trans fats and saturated fats are the ones we want to limit. Get the breakdown below.<\/p>\n\n\n\n Saturated fats are the type of fat we find in full-fat dairy and red meat, plus some oils. They\u2019re usually solid at room temperature (think coconut oil) and fairly common in the American diet.<\/p>\n\n\n\n A diet rich in saturated fats can increase our body\u2019s harmful LDL cholesterol, and some studies<\/a> show links between saturated fats and heart disease. For this reason, most experts recommend limiting saturated fats to no more than 6 \u2013 10% of our calories per day.<\/p>\n\n\n\n The bottom line:<\/strong> If you\u2019re taking GLP-1, it\u2019s best to limit saturated fats. Try not to let them take up more than 6% of your daily calories\u2014and if you cut them out altogether, no harm done.<\/p>\n\n\n\n Trans fats are saturated fats that have been hydrogenated to keep them solid. These fats are \u201cindustrial-made,\u201d says Harvard Health<\/a>, and have no known health benefits. They\u2019re known to not only raise harmful LDL cholesterol but also decrease \u201cgood\u201d HDL cholesterol.<\/p>\n\n\n\n Trans fats are known to cause inflammation linked to heart disease, stroke, and type-2 diabetes, among other conditions. Fortunately, the FDA banned<\/a> food manufacturers from adding partially hydrogenated oils (artificial trans fats) to foods, effective in 2021.<\/p>\n\n\n\n Although this ban makes it less likely to come across trans fats, they do occur naturally in some animal byproducts, and trace amounts can still be found in processed snacks. Experts advise<\/a> to be mindful of portion sizes when it comes to processed foods, as those small amounts can add up.<\/p>\n\n\n\nThe skinny on fats<\/h2>\n\n\n\n
Saturated fats<\/h3>\n\n\n\n
Trans fats<\/h3>\n\n\n\n