Overweight and obesity as chronic conditions: Why good nutrition is important

At Kate Farms, we’re here to help nourish every person with health needs. We believe nutrition is a powerful tool in addressing health challenges. Obesity and overweight are considered chronic conditions that affect nearly 74% of American adults and often increase the risk of serious conditions like diabetes, high blood pressure, and liver disease.^1,2 These are areas where better nutrition can make a meaningful difference. 

 In these cases, weight management can be medically necessary in supporting your best health. And when you’re on a weight loss journey, good nutrition isn’t just a nice-to-have: it’s essential. Our guide is here to help you get the wholesome nutrition you need while you’re on your journey, whether you’re looking to lose weight, maintain muscle, or are simply seeking nutrition support while using GLP-1s.

1. Getting purposeful protein

Protein plays a key role in muscle preservation, metabolism support, and nourishing your overall health, especially when paired with regular exercise.^3,4 Eating protein becomes even more important if you’re eating less due to GLP-1 medications like Ozempic or Wegovy, as not getting enough protein can lead to muscle loss over time.⁵

To support your best health, the Mayo Clinic recommends that adults at a normal weight get at least 50 grams of protein a day.⁶ Getting a mix of complete protein (meaning that it offers all 9 essential amino acids that your body can’t make on its own) and incomplete protein (which only contains some of the essential amino acids) is also key.⁷ We recommend reaching out to your healthcare provider to determine the exact amount of protein that’s right for your health needs, as this can depend on factors like age, weight, and how often you exercise.⁸

2. Eating enough fiber

Did you know that 93% of Americans have too little fiber in their diet?⁹ Dietary fiber comes in two forms that are essential to your best health: soluble fiber, which helps regulate blood sugar and cholesterol; and insoluble fiber, which supports digestion and a healthy gut microbiome.¹⁰

 When you’re trying to lose weight or are on a GLP-1 medication, getting enough fiber is key. Since GLP-1s slow down digestion, eating too little fiber can lead to constipation and other gastrointestinal problems.¹¹ According to Harvard Medical School, you should aim to get 14 grams of fiber for every 1000 calories you eat (for example, you’d need 28 grams of fiber if you’re on a 2000 calorie diet).¹² Doing so can help nourish your digestive health and good bacteria in the gut.

3. Getting your vitamins and minerals

Protein and fiber may already be top of mind if you’re on a GLP-1 medication or weight loss journey: but what about vitamins and minerals? Getting enough of these key nutrients is essential to supporting your best health. If you’re using a GLP-1 or have a reduced appetite, you may face nutrient gaps that can prevent your body from functioning at its best.

The National Institutes of Health recommend getting a variety of essential vitamins and minerals as part of a healthy diet, among them vitamins A, C, D, E, and K and minerals like calcium, iron, and zinc—your doctor can also help you determine the specific amounts you should aim to get in your diet.¹³

4. Minimizing sugary, calorie-dense foods

Especially if you’re on a weight loss journey or GLP-1 medication, empty calories (foods that are high in calories but offer little nutritional value) should generally be eaten in moderation, as they can make it harder to lose weight.^14,15

Sugary foods are one example of empty calories. In addition to raising your blood sugars rapidly, eating excessive sugar can cause calories to add up without offering much nutritional value in return.¹⁶ When you consume more calories than your body needs, the excess calories get stored as fat, leading to weight gain.¹⁷

Although it’s crucial to eat calories with intention, it’s important to get enough in your diet to nourish your body and give it the energy it needs.¹⁸ Make sure your calories are coming from foods that offer ample nutritional value, like protein, whole grains, healthy fats, and fruits and vegetables.¹⁹ We recommend talking to your doctor for specific dietary recommendations that are tailored to your needs.

Good nutrition is a key part of nourishing your health when you’re serious about change. As firm believers that food is medicine, we’re here to help support your journey: because your goals deserve nutrition that’s as committed as you are.