Six foods every woman on weight loss injections should be eating

Weight loss injections have transformed the treatment of obesity, and for many women they are nothing short of life-changing. But while they reduce your appetite, they don't reduce your nutritional needs.GLP-1 medication doesn’t provide the protein needed to preserve muscle, the fibre that supports your gut microbiome or the vitamins and minerals your body relies on every day. That's still down to the food you eat. In fact, because you're eating less, food choices matter more than ever. Emma Bardwell, nutritionist and bestelling author, on how to eat smart while on GLP-1s.Emma Bardwell is a nutritionist, bestselling author, and creator of The 30g Plan. She says: “One of the downsides of rapid weight loss is that you don't just lose body fat, you can also lose muscle, particularly if you're not eating enough protein or doing any resistance exercise.‘Add in common side effects such as nausea and constipation, and it can become surprisingly difficult to eat a balanced diet.’As a registered nutritionist and weight loss expert, Bardwell’s aim with clients on a GLP-1 is to make sure every mouthful counts. Here are six foods she says are worth making room for if you're using weight loss jabs.1. Eggs (or tofu) Nutritionist, Emma Bardwell, says eggs are among the most nutrient-dense foods to eat.Eggs are one of the most nutrient-dense foods you can eat as they provide high-quality protein alongside choline, iodine, selenium and vitamin B12. Protein is particularly important during weight loss because it helps preserve muscle, plays a key role in immune health and supports recovery after exercise. Eggs are also quick, affordable and versatile. A couple of boiled eggs, a vegetable frittata or a simple omelette are brilliant options when cooking feels like too much effort.If you don't eat eggs, firm tofu offers many of the same advantages. It's naturally rich in protein and, when fortified (check the back of the label), can also be an excellent source of calcium. Soya foods also contain isoflavones, naturally occurring plant compounds that may have additional benefits for heart health and certain menopause symptoms such as hot flushes.2. Greek yoghurt (or fortified soya yoghurt) Greek yoghurt (or fortified soya yoghurt) is a great source of protein.Greek yoghurt is one of the easiest ways to increase your protein intake without eating a large volume of food, making it ideal if GLP-1s are making you feel full after just a few mouthfuls. It also provides calcium and iodine - nutrients many women don't get enough of - and its cool, creamy texture is easy to tolerate if you're experiencing nausea.If you’re not a fan of dairy, choose a fortified soya yoghurt. It's one of the few plant-based alternatives with a protein content comparable to dairy yoghurt, and many brands are fortified with calcium, vitamin B12 and vitamin D.Try adding berries and a tablespoon of mixed seeds to your choice of yoghurt for a quick breakfast that effortlessly combines protein, fibre and healthy fats in one bowl.3. Oily fish Oily fish provides a great source of protein and omega-3 fats EPA and DHA.Oily fish, such as salmon, mackerel and sardines, deserve a regular place on your plate. Alongside high-quality protein, they provide long-chain omega-3 fats EPA and DHA, which are associated with heart, eye and brain health. Sardines have the added advantage of contributing calcium because their soft bones are edible.If you follow a vegetarian or vegan diet, you might want to consider an algae-based supplement such as Bare Biology’s Vim & Vigour. I’m not a huge pusher of supplements, but in this case they’re a great alternative for those who don't eat fish to avoid any shortfalls in omega-3 fatty acids.4. Beans, lentils and chickpeas Fibre from beans, lentils and chickpeas is particularly important for those on GLP-1 medication.Constipation is one of the most common side effects reported by people taking GLP-1 medications, making fibre more important than ever. Beans, lentils and chickpeas are big fibre hitters, while also providing protein, iron, folate and magnesium. We know fibre plays an important role in supporting regular bowel movements, and it also feeds the beneficial bacteria living in your gut. Please note that if you’re new to fibre, start with smaller portions and build up gradually, making sure you drink enough fluid too to keep everything moving nicely.5. Berries Just a handful of berries a day can go a long way for hitting daily fibre targets.When you're eating less overall, it's easy to reduce the variety of plants in your diet without realising it. Berries pack a big nutrition punch as they’re rich in fibre, vitamin C and polyphenols - the plant compounds that help support a healthy gut microbiome. Frozen berries are just as nutritious as fresh, often more affordable and available all year round. Try adding them to yoghurt, porridge, chia puddings and smoothies, or simply enjoy them as a snack. One cupped handful of raspberries or blackberries has 5 grams of fibre - a sixth of your recommended daily target. 6. Pumpkin, chia and hemp seeds Seeds are a brilliant way to eat 'smarter' while taking GLP-1 medication.Seeds may be tiny, but they're one of the simplest ways to improve the nutritional quality of a meal. Pumpkin seeds provide protein alongside magnesium, zinc and iron. Chia seeds are rich in soluble fibre, which absorbs water to form a gel and helps support bowel regularity. And hemp seeds are a brilliant source of protein and healthy fats. A tablespoon sprinkled over yoghurt, porridge, soup or salad takes seconds but increases the protein, fibre and nutrient content of a meal without making the portion substantially larger.Bardwell says: 'When you’re taking a GLP-1, the aim isn’t just to eat less, it’s to eat smarter. Prioritising protein, fibre and nutrient-rich whole foods alongside regular resistance exercise won't just support weight loss, it’ll help protect your muscles and bones, support your gut microbiome and ensure you're getting the nutrients your body needs while the medication takes care of your appetite.’