Lumiere PDX

Hey Portland friends! 👋 Looking to make real progress on your weight loss journey? Lumiere PDX is here for you with science-backed solutions that actually work. We get it—every body is different, and that's why we create personalized plans tailored to your lifestyle and goals. Whether you're just starting out or need extra support, our compassionate team in Oregon and Washington is ready to help. Let's crush those health goals together! 💪

Ready to learn more? Click below to find out how we can support your journey.

Taking a GLP-1 medication is about more than just weight loss. GLP -1 medications can also help with other problems as well

Let us know if we can answer any questions you may have.

What nutritional guidelines should I follow while on a GLP?

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Prioritize Protein (non-negotiable)

GLP-1s suppress appetite → people under-eat → muscle loss risk if protein is low.

Targets
• ~20–30 g protein per meal
• Roughly 1.0–1.2 g/kg/day (higher if strength training)

Best tolerated options
• Greek yogurt, cottage cheese
• Eggs
• Fish, chicken, turkey
• Protein shakes (sip slowly)

Protein first at meals = better satiety + less nausea.

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Fiber — But Go Slow

Fiber helps with:
• Constipation (very common)
• Glycemic control
• Satiety

Best approach
• Start low → build gradually
• Aim for 25–35 g/day over time

Gentler fiber sources
• Cooked vegetables (zucchini, carrots)
• Berries
• Oatmeal, chia, flax
• Psyllium (low dose)

Too much fiber too fast = bloating, nausea, reflux.

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Fat: Quality > Quantity

High-fat meals delay gastric emptying further, worsening nausea.

Limit
• Fried foods
• Heavy cream sauces
• Greasy takeout

Better fats (small portions)
• Avocado
• Olive oil
• Nuts/seeds
• Fatty fish

Think “moderate fat, not keto.”

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Carbs: Choose Smart, Eat Small

Carbs aren’t bad—but refined carbs can worsen nausea and glucose swings.

Prefer
• Whole grains
• Legumes
• Fruit
• Starchy veg (sweet potatoes)

Avoid
• Sugary drinks
• Pastries
• Large portions of white bread/pasta

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Hydration Is Critical

Delayed gastric emptying + less intake = dehydration risk.

Tips
• Sip fluids all day (not chug)
• Separate fluids from meals if reflux/fullness occurs
• Add electrolytes if dizzy, constipated, or exercising

Constipation + fatigue = often dehydration, not dose issue.

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Meal Timing & Size
• Small, frequent meals > large meals
• Eat slowly (this really matters)
• Stop at first sign of fullness

Overeating on GLP-1s almost always leads to nausea/vomiting.

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Foods Commonly Poorly Tolerated

These vary person-to-person, but common offenders:
• Fried or greasy foods
• Large fatty meals
• Alcohol (hits harder, nausea risk ↑)
• Carbonated beverages
• Very spicy foods early on

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Micronutrients to Watch

Long-term GLP-1 use may reduce intake → deficiencies.

Common ones
• Protein
• Iron
• B12
• Vitamin D
• Electrolytes (esp. if low intake)

A basic multivitamin is often reasonable.

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Bonus: Protect Lean Mass

Diet alone isn’t enough.
• Resistance training 2–3×/week
• Protein evenly spaced through the day
• Avoid crash-dieting

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Bottom line:

Protein first, eat slowly, avoid greasy foods, hydrate aggressively, and don’t undereat.
Most side effects are diet-pattern related, not dose related.

💙

When @people features @oprah opening up about her very public struggle with obesity and her experience with GLP-1 medications, it matters. Not just for reducing stigma around obesity, but for how we think about health more broadly, including cancer. Obesity is linked to cancer risk, recurrence, survival, and treatment-related side effects. That’s why GLP-1s are part of a much bigger scientific conversation, including cancer research. The science is still evolving, but moments like this help move the conversation from shame to evidence. #cancer #glp1 #obesity #weightloss #evidenceinstyle