---
title: "What to Eat on Ozempic and GLP-1: 45 Foods Scored by Insulin"
url: https://realfoods.app/what-to-eat-on-glp-1
description: "45 foods scored by estimated insulin impact for people on Ozempic or GLP-1 medication, plus which foods may boost your own GLP-1. No food replaces it."
last_modified: 2026-10-06T08:00:00Z
---

9 min read · Updated October 6, 2026

# What to Eat on Ozempic and GLP-1: *45 Foods Scored by Insulin*

By [Dino Pohilj](https://realfoods.app/authors/dino-pohilj), Founder, RealFoods · Drafted with AI

> Summary
>
> On Ozempic or other GLP-1 medication, eat protein first at each meal, add fibre-rich vegetables, beans and other whole foods, favour regular smaller meals and drink enough fluids, as a [2025 joint nutrition advisory](https://pubmed.ncbi.nlm.nih.gov/40673264/) recommends. The medication lowers appetite but does not change the estimated blood sugar and insulin impact of a sugary or refined meal, which is why the 45 foods below are scored by estimated insulin impact.
>
> The STEP 1 trial, published in the New England Journal of Medicine, found substantial average weight loss on once-weekly semaglutide over 68 weeks compared with placebo, with lifestyle intervention in both arms, but in the [STEP 4 withdrawal trial](https://pubmed.ncbi.nlm.nih.gov/33755728/) (Rubino et al., JAMA 2021; adults with overweight or obesity and no diabetes), participants switched from semaglutide to placebo regained 6.9% of their body weight over the following 48 weeks, while those who continued lost a further 7.9%. The scored table below is built on the insulin-index framework established by Holt, Miller, and Petocz in 1997 and operationalised through the RealFoods Weight Impact Score, a modelled estimate that gives you one number per food to compare.

## Why does food still matter on Ozempic if I am barely hungry?

GLP-1 receptor agonists work in three main ways: they increase insulin release (the pancreas releases more insulin mainly when blood sugar is high), they slow gastric emptying and they reduce appetite. None of this removes the effect of a sugary or refined meal. A single glass of orange juice, even a small one, still delivers concentrated sugar, which tends to raise blood sugar and call in insulin. The medication will make you less hungry, but it does not change what fast sugars do to blood sugar and insulin.

This matters more on GLP-1 than off it, because the smaller meals you eat carry disproportionate weight. When meals are small, a single choice that calls in a lot of insulin makes up a larger share of the day's food. A croissant and a sweetened latte eaten when you are not hungry may be the only food-related event of your morning, and together they are likely to carry a high estimated blood sugar and insulin impact.

The [SURMOUNT-1 trial](https://pubmed.ncbi.nlm.nih.gov/35658024/) (Jastreboff et al., NEJM 2022; 2,539 adults with obesity, or overweight with a weight-related condition, and no diabetes) found that once-weekly tirzepatide produced substantial average weight loss over 72 weeks compared with placebo. That outcome is real, but trials like this test medication plus lifestyle support: in the STEP semaglutide trials, for example, every arm also received a lifestyle intervention. Food quality matters alongside the medication, never instead of it. What you eat, and how much protein you get, is linked to how much of the weight lost is fat versus lean mass, and habits built now may help when the medication changes or stops.

## What should I eat on GLP-1? The 45-food scored table

Weight Impact is RealFoods' 1 to 10 score for how strongly a meal is likely to raise blood sugar and call in insulin, where lower is better: 1 to 2 is Burning Fat, 3 to 4 Mostly Neutral, 5 to 6 Fat-Burning Paused and 7 to 10 Keeping Fat. It is a modelled estimate from the meal's foods, not a medical measurement. The scores below give that Weight Impact (WI) Score for each food on its own. The insulin-index framework, established by Holt, Miller, and Petocz in their 1997 paper in the American Journal of Clinical Nutrition, demonstrated that food category and composition predict insulin response with measurable reliability, and that bakery products in particular prompt insulin responses disproportionate to their effect on blood sugar. The scoring below applies that framework to foods most commonly eaten on GLP-1 medication.

How to read these scores

Each score reflects the food's insulin impact at a typical serving. In the RealFoods app, your actual WI Score adjusts for the portion you logged. Low-scoring foods like salmon and broccoli stay low regardless of portion. High-scoring foods like white rice and juice scale up quickly with volume.

### Proteins

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Chicken breast | 1/10 | Pure protein, negligible insulin response. |
| Eggs | 1/10 | Protein and fat combined, little effect on blood sugar. |
| Salmon (grilled or baked) | 1/10 | Omega-3 rich, zero carbohydrate, minimal estimated blood sugar and insulin impact. |
| Steak (sirloin, ribeye) | 1/10 | Zero carbs, highly satiating, minimal estimated blood sugar impact. |
| Canned sardines | 1/10 | High protein and omega-3, no added carbohydrate. |
| Cottage cheese (plain, full-fat) | 2/10 | Protein-dominant with fat, minimal carbs from lactose. |
| Greek yogurt (plain, full-fat) | 2/10 | Protein-rich with little sugar; choose plain over sweetened versions. |
| Turkey breast | 1/10 | Lean protein, no carbohydrate, minimal insulin response. |

### Non-starchy vegetables

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Broccoli | 2/10 | Mostly fibre and very low in net carbs. |
| Spinach | 1/10 | Essentially zero net carbs, nutrient dense, very low estimated insulin impact. |
| Courgette (zucchini) | 1/10 | Low starch, high water, almost no sugar load. |
| Bell peppers | 2/10 | Mild sweetness but high fibre keeps the blood sugar rise gentle. |
| Cauliflower | 2/10 | Fills the plate, fibre buffered, low net carb. |
| Cucumber | 1/10 | Mostly water with minimal carbs, very low estimated insulin impact. |
| Kale | 1/10 | High fibre, low sugar, a gentle effect on blood sugar. |
| Asparagus | 1/10 | Prebiotic fibre, very low carbohydrate content. |

### Fats and dairy

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Avocado | 1/10 | Mostly fat and fibre with near-zero net carbs. |
| Olive oil (extra virgin) | 1/10 | Pure fat with zero carbs, very low estimated insulin impact. |
| Almonds | 2/10 | Dense fat and fibre matrix, very little effect on blood sugar. |
| Walnuts | 2/10 | Omega-3 rich, slow-digesting, very little effect on blood sugar. |
| Cheese (cheddar, feta, brie) | 1/10 | High fat and protein with negligible carbs, low estimated insulin impact. |
| Butter and ghee | 1/10 | Pure fat, zero carbohydrate, negligible estimated insulin impact. |

### Fruit

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Strawberries | 2/10 | High water and fibre keep the natural sugars gentle on blood sugar. |
| Blueberries | 3/10 | Denser in sugar than strawberries, but still well buffered. |
| Raspberries | 2/10 | Very high fibre-to-sugar ratio among fruits. |
| Watermelon | 4/10 | High glycaemic index but low glycaemic load at small portions. |
| Banana | 5/10 | Starchy fruit; ripe bananas convert starch to sugar. |
| Mango | 6/10 | High fructose content, so a small portion is the easier fit. |

### Carbohydrates and starches

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Lentils (cooked) | 4/10 | Legume fibre slows the blood sugar rise significantly. |
| Chickpeas (cooked) | 4/10 | Resistant starch and fibre slow the carb load. |
| Oats (rolled, plain) | 5/10 | Better than instant oats, but still a noticeable blood sugar rise. |
| White rice | 8/10 | Stripped of fibre, behaves like near-pure sugar. |
| White bread | 8/10 | Highly refined wheat breaks down to sugar almost instantly. |
| Pasta (plain) | 7/10 | Dense refined carbs, a big blood sugar rise and a lot of insulin when eaten alone. |
| Potatoes (boiled) | 6/10 | Lower when cooled, but eaten hot and alone, a higher estimated insulin impact. |

### Snacks and drinks

Weight Impact scores are RealFoods' modelled estimates of how strongly each food raises blood sugar and calls in insulin, per 100 g.

| Food | WI Score | Why |
| --- | --- | --- |
| Sparkling water (plain) | 1/10 | No carbohydrate, so a negligible estimated insulin impact. |
| Black coffee or green tea | 1/10 | No sugar and a negligible estimated insulin impact when taken plain. |
| Dark chocolate (85%+) | 3/10 | Little sugar at small portions, with fibre and fat from the cocoa. |
| Protein shake (whey, unflavoured or low sugar) | 3/10 | Protein-dominant with little sugar, a small ripple your body handles easily. |
| Flavoured oat milk latte | 7/10 | Liquefied starch with added sugar, a disguised dessert. |
| Fruit juice (any) | 7/10 | Fibre removed, delivers concentrated sugar directly. |
| Sports drink | 9/10 | Liquid sugar and electrolytes, with no fibre to slow it down. |
| Sweetened protein bar | 8/10 | High in syrups and sugar despite the protein claim on the label. |
| Soda and sweetened drinks | 9/10 | Pure added sugar, among the highest estimated insulin impacts. |

The pattern in the table is simple: protein sources, non-starchy vegetables, and whole fats cluster at 1 to 3, in the Burning Fat and Mostly Neutral zones. Fruit with intact fibre sits at 2 to 6. Refined starches and liquid sugars sit at 7 to 10, the Keeping Fat zone. The takeaway is to build meals mostly around foods scoring 1 to 4, and to treat Keeping Fat foods as an occasional choice rather than a staple.

## Which foods should you limit on GLP-1 medication?

The foods to limit on GLP-1 medication are refined carbohydrates, sugary drinks, most fast food, sweets and savory snacks, and red and processed meats, according to a 2025 joint advisory from four US nutrition and obesity societies ([Mozaffarian et al.](https://pubmed.ncbi.nlm.nih.gov/40673264/)). The same advisory notes that side effects such as nausea can trigger cravings for comforting sugars and refined carbohydrates, and that waiting until you are overly hungry can push you toward them, so regular small meals at consistent times help.

- **Sugary drinks and juice.** Try sparkling water, unsweetened tea or black coffee. These sit at 7 to 9 in the table above.
- **Refined carbohydrates.** White bread, white rice, pastries and sweetened cereals digest fast. Try lentils, chickpeas or plain oats instead, or start the meal with protein.
- **Sweets, savory snacks and most fast food.** Try nuts, cheese, olives, or Greek yogurt with berries.
- **Large or high-fat meals.** The advisory says avoiding large or high-fat meals can help with diarrhoea, and that smaller, more frequent meals and avoiding very fatty or very high-fibre foods during the first few days of treatment can ease nausea. Tell your prescriber if side effects persist.
- **Alcohol.** The advisory says alcohol may worsen nausea and reflux with GLP-1 therapy and should be minimized.
- **Red and processed meats.** The advisory suggests keeping them to moderation, given links to type 2 diabetes, heart disease and colorectal cancer in general populations.

None of these is a forbidden food. Smaller portions mean each choice counts for more, so a swap is usually the easier move than a rule.

## Do any foods contain GLP-1?

No, foods do not contain GLP-1 medication, and no food replaces it. Your own gut makes the natural GLP-1 hormone: intestinal cells release it after you eat, raising blood levels roughly 2 to 4-fold, but it has a half-life of only 1 to 2 minutes ([Mozaffarian et al.](https://pubmed.ncbi.nlm.nih.gov/40673264/)). Medications such as semaglutide are long-acting, lab-made versions designed for once-weekly dosing ([Knudsen and Lau, 2019](https://pubmed.ncbi.nlm.nih.gov/31031702/)), which food cannot match.

## Which foods naturally boost GLP-1?

Foods rich in fibre, unsaturated fat and protein are the ones most linked to a higher release of your own GLP-1, though the effect is modest and the evidence is still early. The 2025 joint advisory ([Mozaffarian et al.](https://pubmed.ncbi.nlm.nih.gov/40673264/)) describes how each one works:

- **Fibre and resistant starch** (beans, lentils, oats, vegetables). Gut bacteria ferment them into short-chain fatty acids, which trigger GLP-1 release in the colon.
- **Unsaturated fats** (olive oil, nuts, avocado, oily fish). The advisory says mono- and polyunsaturated long-chain fatty acids strongly stimulate GLP-1 release.
- **Protein** (eggs, fish, Greek yogurt, poultry). How protein affects GLP-1 is poorly understood, but it appears to play a role in satiety. In a small crossover trial of 12 healthy women, GLP-1 after dinner was higher on a high-protein menu than on an adequate-protein menu ([Lejeune et al., 2006](https://pubmed.ncbi.nlm.nih.gov/16400055/)).
- **Meal order.** In a small crossover trial of 16 adults with type 2 diabetes, eating protein and vegetables before carbohydrate produced a higher GLP-1 response than eating the carbohydrate first ([Shukla et al., 2017](https://pubmed.ncbi.nlm.nih.gov/28989726/)).

The advisory adds that mixed meals higher in protein or fibre, and Mediterranean-style eating, may also increase GLP-1 secretion. Whole, minimally processed foods tend to supply all three, which fits the food list above.

This is an emerging area. Experimental studies have looked at compounds in berries, green tea, turmeric, chili peppers, oily fish, cinnamon and ginger, but most of the evidence comes from animal studies and small human trials, and the advisory lists dietary modulation of natural GLP-1 as a topic that needs more research. Treat claims that a food or supplement can stand in for a prescribed medication with caution, and keep medication decisions with your prescriber.

Ready to stop guessing what to eat?

![Download on the App Store](https://realfoods.app/download_appstore.png)

## How much protein do I need to protect muscle on GLP-1?

Muscle loss is a documented side effect of rapid weight loss on GLP-1 medication. The [SEMALEAN study](https://pubmed.ncbi.nlm.nih.gov/41068996/) (Alissou et al., Diabetes Obesity and Metabolism 2026), which followed 106 patients with obesity treated with semaglutide, found a mean lean mass decline of approximately 3 kg at seven months, though lean mass stabilised thereafter and handgrip strength improved by 4.5 kg by 12 months. The muscle-loss risk is real in the early phase of treatment and may be larger when protein intake is low. Shifting body composition can also make the scale stop moving. If your [weight stalled on GLP-1 medication](https://realfoods.app/why-your-weight-stalled-on-glp-1), our guide covers the common causes.

The [2025 joint advisory](https://pubmed.ncbi.nlm.nih.gov/40673264/) notes that protein targets of 1.2 to 1.6 grams per kilogram of body weight per day have been proposed during active weight reduction, or an absolute 80 to 120 grams a day, and that there is still no consensus on the best approach. Ask your prescriber or a registered dietitian what suits you. On GLP-1, where total food volume is lower, hitting a protein target takes deliberate choices, and the advisory suggests eating the protein-rich food first in a meal: anchor every meal with a protein source from the Burning Fat zone (scoring 1 to 2). Eggs, Greek yogurt, chicken breast, cottage cheese, salmon, and turkey breast are the highest-efficiency options because they deliver protein with a low estimated insulin impact.

If appetite suppression makes it difficult to reach protein targets through whole food, a plain whey or egg-white protein shake (unsweetened or very low sugar) scores approximately 3 on the WI Score and is a practical tool. Sweetened protein bars are the ones to limit: most score 8 due to the syrups and added sugars used to improve palatability.

## What happens when I stop the medication?

The [STEP 4 trial](https://pubmed.ncbi.nlm.nih.gov/33755728/) (Rubino et al., JAMA 2021) studied the weight-regain risk directly. Among 803 adults with overweight or obesity and no diabetes who completed an initial 20 weeks on semaglutide, those switched to placebo regained 6.9% of their body weight over the following 48 weeks, while those who stayed on the medication lost a further 7.9%. Weight rose in the withdrawal group while it kept falling in the group that stayed on the medication.

One explanation is that GLP-1 medications work mainly by reducing appetite and food intake rather than by permanently changing metabolism. When the drug is removed, appetite returns toward its previous level. If the food environment has not changed, intake increases and weight returns.

The practical implication is to treat the medication window as a training period. Use the appetite suppression to build habits around meals with a lower estimated blood sugar and insulin impact and protein-anchored meals. Some people also find a longer overnight gap between dinner and breakfast, around 12 to 14 hours, comes naturally when appetite is low, which is an option rather than a target. These habits aim at a lower estimated insulin load across the day, whatever the medication is doing, and they do not replicate GLP-1's appetite effect. The carbohydrate-insulin model, the framework this site builds on, proposes that high insulin makes fat more likely to be stored than burned, while calorie-matched trials find smaller differences, so treat it as a framework rather than a promise. Talk to your prescriber before making any changes to your medication.

## Do I need to count calories on GLP-1?

Not necessarily. GLP-1 medications reduce appetite, so intake often falls without strict counting, and many people on GLP-1 find that tracking food quality and protein is more useful than a strict calorie count. Whether to track calories, protein or neither is a question for your prescriber or a registered dietitian, who can tailor it to your situation.

Consider two meals at roughly the same volume: grilled salmon with roasted courgette and olive oil, versus a slice of white bread with fruit jam and a glass of orange juice. The first is likely to have a low estimated blood sugar and insulin impact. The second is likely to have a high one, and a fast rise followed by a drop can leave some people hungry again despite the medication's appetite-suppressing effect. Same amount of food, very different estimated impact.

One option is to score each meal by its estimated insulin impact and watch the daily pattern. In RealFoods this takes a barcode scan, a product search or a manual meal (or one photo on Premium) and produces a modelled estimate, not a measurement. Over time, the pattern can tell you more than a calorie total, because it reflects the quality of the food rather than only how much you ate. To compare tools, see the [best food tracker for GLP-1 users](https://realfoods.app/best-food-tracker-for-glp-1), judged on protein visibility and logging effort.

## Common questions

### What should I eat on Ozempic?

Eat protein first at each meal, add fibre-rich vegetables, beans and other whole foods, favour regular smaller meals and drink enough fluids. This follows a 2025 joint advisory from four US nutrition and obesity societies, which recommends minimally processed foods such as fruit, vegetables, whole grains, legumes, lean proteins, nuts and seeds. Foods scoring 1 to 4 on the 1 to 10 Weight Impact Score, the Burning Fat and Mostly Neutral zones, have a low estimated blood sugar and insulin impact, a good fit while the medication handles appetite: eggs and smoked salmon for breakfast, a chicken and avocado salad for lunch, salmon with roasted broccoli for dinner. Go easy on sugary drinks and refined carbohydrates, which are likely to have a high estimated impact on blood sugar and insulin.

### How do I track food on semaglutide?

Track meal quality, not meal size. Score each meal by its estimated blood sugar and insulin impact and aim for a daily Weight Impact average below 5. RealFoods generates that modelled estimate from a barcode scan, a product search, a manual meal or, on Premium, a photo of your plate. The key question for each meal is: does this food have a high or a low estimated insulin impact? That question is more useful than any calorie total when you are already eating less.

### Do I need to count calories on GLP-1?

Not necessarily. GLP-1 medication reduces appetite, so intake often falls without strict counting, and many people on GLP-1 medication find tracking food quality and protein more useful than a strict calorie count. Two meals of the same size can have very different estimated effects on blood sugar and insulin, which is what the Weight Impact Score is designed to show. Whether to track calories, protein or neither is a question for your prescriber or a registered dietitian, who can tailor it to your situation.

### What foods should I limit or avoid on Ozempic?

Limit refined carbohydrates, sugary drinks, most fast food, sweets and savory snacks, and red and processed meats, according to a 2025 joint advisory from four US nutrition and obesity societies. In Weight Impact terms, the refined starches and sugary drinks in the table below sit in the Keeping Fat zone (7 to 10): white rice, white bread, fruit juice, flavoured oat milk lattes, sweetened protein bars, sports drinks and soda. Large or high-fat meals and alcohol can also worsen side effects such as nausea, diarrhoea and reflux. Smaller portions mean each choice counts for more, so try a swap, such as sparkling water for soda or nuts for crackers.

### What happens to weight after stopping Ozempic?

Many people regain a good share of the weight they lost, so it helps to build food habits while you are still on the medication. In the [STEP 4 trial (Rubino et al., JAMA 2021)](https://pubmed.ncbi.nlm.nih.gov/33755728/), adults with overweight or obesity and no diabetes who were switched from semaglutide to placebo regained 6.9% of their body weight over weeks 20 to 68, while those who stayed on it lost a further 7.9%. Habits within your own control include aiming for a daily Weight Impact average below 5 and getting adequate protein to protect lean mass, and some people also choose a longer overnight gap between dinner and breakfast, if it suits them. Then talk to your prescriber about your transition plan.

### Do any foods contain GLP-1, and which foods boost it?

No, foods do not contain GLP-1 medication, and no food replaces it. Your gut makes its own GLP-1 hormone after you eat, and foods rich in fibre, unsaturated fats and protein are the ones most linked to a higher release, though the effect is modest. But natural GLP-1 has a half-life of only 1 to 2 minutes, while medications such as semaglutide are long-acting versions given weekly. A 2025 joint advisory calls dietary boosting of natural GLP-1 an emerging area that needs more study.

## How does RealFoods fit with GLP-1 medication?

RealFoods fits by scoring every meal you log on the 1 to 10 Weight Impact Score, the same score used in the food table above. It tracks your daily average, shows you which meals have a higher estimated insulin impact and which a lower one, and gives you a weekly pattern to work with. On GLP-1, where every meal is smaller and more deliberate, this kind of per-meal feedback is more useful than a calorie total.

The app also tracks your fasting window automatically. Some people choose a 12 to 14 hour overnight gap between dinner and breakfast, and many people on GLP-1 reach it because of appetite suppression. It is an option, not a goal, and there is no need to go hungry for it. During a long gap between meals insulin has time to fall, and high insulin slows the release of stored fat ([Jensen et al., Diabetes 1989](https://pubmed.ncbi.nlm.nih.gov/2573554/)). RealFoods detects the window and shows a modelled estimate of where you are in it, without requiring manual logging. If you take medication that affects blood sugar, talk to your prescriber before changing when you eat.

Ready to stop guessing what to eat?

![Download on the App Store](https://realfoods.app/download_appstore.png)

Continue reading: [how to lower insulin naturally](https://realfoods.app/lower-insulin-naturally), [what to eat with prediabetes](https://realfoods.app/prediabetes-diet), or [the Weight Impact Score of 23 popular foods](https://realfoods.app/popular-foods-weight-impact-scores).

## Sources

1. Wilding JPH, Batterham RL, Calanna S, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1). *N Engl J Med.* 2021;384(11):989-1002. [PMID 33567185](https://pubmed.ncbi.nlm.nih.gov/33567185/)
2. Rubino D, Abrahamsson N, Davies M, et al. Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity: The STEP 4 Randomized Clinical Trial. *JAMA.* 2021;325(14):1414-1425. [PMID 33755728](https://pubmed.ncbi.nlm.nih.gov/33755728/)
3. Jastreboff AM, Aronne LJ, Ahmad NN, et al. Tirzepatide Once Weekly for the Treatment of Obesity (SURMOUNT-1). *N Engl J Med.* 2022;387(3):205-216. [PMID 35658024](https://pubmed.ncbi.nlm.nih.gov/35658024/)
4. Alissou M, et al. Impact of Semaglutide on fat mass, lean mass and muscle function in patients with obesity: The SEMALEAN study. *Diabetes Obes Metab.* 2026. [PMID 41068996](https://pubmed.ncbi.nlm.nih.gov/41068996/)
5. Holt SH, Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. *Am J Clin Nutr.* 1997;66(5):1264-1276. [PMID 9356547](https://pubmed.ncbi.nlm.nih.gov/9356547/)
6. Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. *Obes Pillars.* 2025;15:100181. [PMID 40673264](https://pubmed.ncbi.nlm.nih.gov/40673264/)
7. Jensen MD, Caruso M, Heiling V, Miles JM. Insulin regulation of lipolysis in nondiabetic and IDDM subjects. *Diabetes.* 1989;38(12):1595-1601. [PMID 2573554](https://pubmed.ncbi.nlm.nih.gov/2573554/)
8. Knudsen LB, Lau J. The Discovery and Development of Liraglutide and Semaglutide. *Front Endocrinol (Lausanne).* 2019;10:155. [PMID 31031702](https://pubmed.ncbi.nlm.nih.gov/31031702/)
9. Shukla AP, Andono J, Touhamy SH, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. *BMJ Open Diabetes Res Care.* 2017;5(1):e000440. [PMID 28989726](https://pubmed.ncbi.nlm.nih.gov/28989726/)
10. Lejeune MP, Westerterp KR, Adam TC, Luscombe-Marsh ND, Westerterp-Plantenga MS. Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. *Am J Clin Nutr.* 2006;83(1):89-94. [PMID 16400055](https://pubmed.ncbi.nlm.nih.gov/16400055/)

> **Medical disclaimer:** This article is for informational and educational purposes only. It is not medical advice and is not a substitute for diagnosis, treatment, or guidance from a licensed clinician. The Weight Impact Score is not a medical device and should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or qualified health provider before changing your diet, especially if you have a medical condition, are taking medication, are pregnant, or are managing diabetes. Individual results vary. [Read the full disclaimer](https://realfoods.app/medical-disclaimer).

> ![Dino Pohilj](https://realfoods.app/dino-pohilj-112.webp)
>
> Written by
>
> [Dino Pohilj](https://realfoods.app/authors/dino-pohilj)
>
> Founder, RealFoods
>
> Updated and reviewed October 6, 2026

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