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Eiweissreich, satt und nährstoffdicht – der ehrliche Ernährungs-Guide","2026-08-10T09:18:32.145Z","2026-08-14T08:50:34.167Z","2026-08-14T08:50:34.192Z",207519384205854,"bf14716a-007f-4161-8268-64e197b383ad",{"_uid":658,"body":659,"meta":711,"title":651,"author":717,"reviewer":748,"component":758,"categories":759,"description":776,"publishedAt":777,"heroMobileImage":778,"heroDesktopImage":782},"02314344-f58c-48d5-9ae1-8ed3f0325517",[660,664,676,679,688,691,700,703,708],{"_uid":661,"content":662,"component":663},"d2f67048-1207-43dd-bc53-517b00dbe911","## **Das Wichtigste in 3 Punkten**\n\n- Weniger Essen heisst: **jeder Bissen zählt** – Nährstoffdichte schlägt Kalorienzählen.\n- **Eiweiss zuerst** – es schützt deine Muskeln, gerade während du abnimmst.\n- Weil das Essvolumen sinkt, drohen **Nährstofflücken** (z. B. Eisen, B12, Vitamin D) – darauf gilt es zu achten.\n\nEine GLP-1-Behandlung dämpft den Appetit, das ist der Sinn der Sache. Die Kehrseite: Wenn du insgesamt weniger isst, hat dein Körper weniger Gelegenheiten, an alles zu kommen, was er braucht. Genau deshalb ist die Frage «**was** esse ich?» unter GLP-1 wichtiger als bei jeder klassischen Diät.\n\nDie gute Nachricht: Es braucht keinen komplizierten Plan. Ein paar Prinzipien reichen  und sie sind durch eine aktuelle Empfehlung mehrerer Fachgesellschaften gut abgestützt (AJCN, 2025).\n\n## **Warum die Ernährung unter GLP-1 so wichtig ist**\n\nDrei Gründe:\n\n- **Weniger Volumen, mehr Dichte.** Du isst kleinere Mengen – also sollte jede Portion möglichst viele Nährstoffe pro Kalorie liefern. Fachleute sprechen von «Nährstoffdichte» oder «Nährstoff-Adäquanz»: nicht wie viel, sondern wie nahrhaft.\n- **Muskeln schützen.** Ein Teil des Gewichtsverlusts kann Muskelmasse sein – Eiweiss und Bewegung wirken dem entgegen (mehr dazu in unserem [Artikel zu Muskeln und Abnehmen)](/ch-de/blog/articles/muskeln-statt-nur-kilos-warum-die-korperzusammensetzung-beim-abnehmen-mit-glp-1-entscheidend-ist) \\[2\\].\n- **Beschwerden steuern.** Die richtige Auswahl macht den Magen-Darm-Trakt ruhiger – wichtig besonders am Anfang.\n\n## **Genug Eiweiss – der wichtigste Hebel**\n\nWenn du dir nur **eine** Sache merkst: genug Eiweiss, und am besten **zuerst** essen. Eiweiss sättigt, schützt die Muskulatur und sollte bei kleinem Appetit Priorität haben.\n\nDie Empfehlungen liegen bei rund **1,2 bis 1,6 g Eiweiss pro Kilogramm Körpergewicht pro Tag**, beim Abnehmen eher am oberen Rand \\[1\\]. Gute Quellen: Hüttenkäse, Quark, Skyr, Eier, Hülsenfrüchte, Fisch, Geflügel, Tofu. Wenn es schwerfällt, die Menge übers Essen zu erreichen, können gezielte Proteinsupplemente helfen.","blog-detail-markdown",{"_uid":665,"imageFit":666,"imageNew":667,"component":668,"description":116,"mobileImage":669,"desktopImage":674},"53e554ba-8233-47b8-a936-812d53460ce2","cover",[],"blog-detail-image-with-description",{"id":670,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":671,"copyright":116,"fieldtype":118,"meta_data":672,"is_external_url":21},207520507816974,"https://a.storyblok.com/f/103647/2400x1800/c33ec7b9cd/protein.png",{"size":673},"2400x1800",{"id":670,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":671,"copyright":116,"fieldtype":118,"meta_data":675,"is_external_url":21},{"size":673},{"_uid":677,"content":678,"component":663},"3c2f1472-42d7-4db8-a1fa-3521b87a81f6","## **Nährstoffdicht statt leer – worauf achten**\n\nSetze auf **möglichst wenig verarbeitete, nährstoffreiche** Lebensmittel:\n\n- viel **Gemüse und Früchte**,\n- **Vollkorn** statt Weissmehl,\n- **Hülsenfrüchte**, mageres Eiweiss, **Nüsse und Samen**.\n\nUnd eher zurückhaltend: stark verarbeitete Produkte, Weissmehl und Zucker, Süssgetränkeund verarbeitetes Fleisch. Nicht aus «Verbots»-Logik, sondern weil sie viele Kalorien bei wenig Nährwert liefern und genau das kannst du dir unter GLP-1 am wenigsten leisten.\n\n## **Mikronährstoffe nicht vergessen**\n\nHier kommt ein Punkt, den viele übersehen: Wer deutlich weniger isst, nimmt oft auch weniger **Mikronährstoffe** auf. Die Fachgesellschaften nennen besonders **Eisen, Vitamin B12, Vitamin D, Kalzium und Thiamin (B1)** als Bereiche, auf die man achten sollte (AJCN, 2025) \\[1\\].\n\nDas ist kein Grund zur Sorge, aber ein Grund, hinzuschauen – idealerweise mit Messung statt Vermutung. Genau hier setzen die [**Personalisierten Supplemente**](/ch-de/tests/personalisierte-supplements) von *care* an: Sie übersetzen deine Testresultate in eine auf dich abgestimmte Mischung, um nachgewiesene Lücken gezielt zu schliessen – statt wahllos zu supplementieren.",{"_uid":680,"imageFit":666,"imageNew":681,"component":668,"description":116,"mobileImage":682,"desktopImage":686},"bd124023-0d7e-4234-9d06-fe5520edcc99",[],{"id":683,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":684,"copyright":116,"fieldtype":118,"meta_data":685,"is_external_url":21},207520507542541,"https://a.storyblok.com/f/103647/2400x1800/f21621cb1c/supplements.png",{"size":673},{"id":683,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":684,"copyright":116,"fieldtype":118,"meta_data":687,"is_external_url":21},{"size":673},{"_uid":689,"content":690,"component":663},"dd161a2c-fce5-4e01-a6ef-fb7b3991f339","## **Essen gegen Übelkeit und für eine ruhige Verdauung**\n\nAm Anfang und nach Dosiserhöhungen ist der Magen empfindlicher. Was hilft (mehr in unserem [Artikel zu Nebenwirkungen](/ch-de/blog/articles/glp-1-nebenwirkungen-was-haeufig-ist-was-selten-ist-und-wie-du-sie-in-den-griff-bekommst)):\n\n- **Mahlzeiten nicht auslassen. Eher kleinere, häufigere Mahlzeiten** statt grosser Portionen \\[3\\].\n- **Fettiges, Frittiertes und stark Gewürztes meiden** – das verstärkt Übelkeit \\[3\\].\n- **Genug trinken** (\\~2 Liter) – beugt Verstopfung und Dehydrierung vor.\n- **Ballaststoffe** (Gemüse, Vollkorn, Hülsenfrüchte) halten die Verdauung in Gang.\n- Manchen hilft **Ingwer** (zB als Ingwertee) gegen Übelkeit.\n\n## **Ein einfacher Teller als Faustregel**\n\nDu musst nichts abwiegen. Eine simple Orientierung:\n\n- **die Hälfte des Tellers Gemüse**,\n- **ein Viertel Eiweiss** (und davon zuerst essen),\n- **ein Viertel Vollkorn/komplexe Kohlenhydrate**,\n- dazu Wasser statt gezuckerter Getränke.\n\nDas deckt Eiweiss, Ballaststoffe und Nährstoffdichte in einem ab – ohne App und Kalorientabelle.\n\n## **Wie *care* dich dabei begleitet**\n\nErnährung ist kein Bauchgefühl-Thema, wenn man die Daten hat. Bei *care* siehst du in der **monatlichen Muskel-Fett-Analyse**, ob du Fett verlierst und **Muskeln hältst** – das zeigt dir schwarz auf weiss, ob deine Ernährung aufgeht. In der **ärztlichen Video-Konsultation** bekommst du konkrete Ernährungs- und Lifestyle-Tipps, und die [**Personalisierten Supplemente**](/ch-de/tests/personalisierte-supplements) schliessen nachgewiesene Nährstofflücken. So wird aus «irgendwie gesünder essen» ein Plan, der zu deinen Werten passt.\n\n**Möchtest du es von Anfang an richtig aufgleisen?** Im *care* Programm steuern deine Werte die Ernährung – mit ärztlicher Begleitung und, wo sinnvoll, personalisierten Supplementen. → [**Eignung prüfen**](/ch-de/tests/medizinische-abnehmen)\n\n***Schon bei* *care*?** Deine Resultate und Empfehlungen findest du in der App.",{"_uid":692,"imageFit":666,"imageNew":693,"component":668,"description":116,"mobileImage":694,"desktopImage":698},"a4d9a4bb-08d5-42a1-93f5-4905facac9ef",[],{"id":695,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":696,"copyright":116,"fieldtype":118,"meta_data":697,"is_external_url":21},207520507358219,"https://a.storyblok.com/f/103647/2400x1800/8faf2de474/care_support_de.png",{"size":673},{"id":695,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":696,"copyright":116,"fieldtype":118,"meta_data":699,"is_external_url":21},{"size":673},{"_uid":701,"content":702,"component":663},"1d95bc1a-b9b7-4e54-a4e5-1b025421a7cb","## **Fazit**\n\nUnter GLP-1 isst du weniger - also muss das, was du isst, mehr leisten. Stell **Eiweiss** in den Vordergrund (zuerst essen), wähle **nährstoffdichte, wenig verarbeitete** Lebensmittel, achte auf **Mikronährstoffe** und beruhige den Magen mit kleinen Mahlzeiten, genug Flüssigkeit und Ballaststoffen. Mit Messung und ärztlicher Begleitung wird daraus ein Plan, der wirklich zu dir passt - nicht nur ein guter Vorsatz.\n\n## **Häufige Fragen**\n\n**Wie viel Eiweiss soll ich unter GLP-1 essen?** Als Richtwert gelten rund 1,2–1,6 g pro Kilogramm Körpergewicht pro Tag, beim Abnehmen eher **am oberen Rand** und über mehrere Mahlzeiten verteilt. Deine individuelle Menge bespricht die Ärztin oder der Arzt mit dir.\n\n**Was soll ich essen, wenn mir übel ist?** Kleinere, häufigere und eher milde Mahlzeiten; Mahlzeiten nicht auslassen; fettiges, frittiertes und stark gewürztes Essen meiden; genug trinken. Vielen hilft Ingwer. Halten die Beschwerden an, sprich mit deiner Ärztin oder deinem Arzt.\n\n**Brauche ich Nahrungsergänzung?** Nicht pauschal. Weil das Essvolumen sinkt, können aber Nährstofflücken entstehen (z. B. Eisen, B12, Vitamin D). Sinnvoll ist, das zu **messen** und gezielt zu ergänzen – statt auf Verdacht.\n\n**Muss ich Kalorien zählen?** Nein. Eiweiss zuerst, nährstoffdichte Lebensmittel und die einfache Teller-Regel bringen dich meist weiter als jede Zähl-App.",{"_uid":704,"title":705,"content":706,"component":707},"11f621db-9e76-434f-a2d6-bb90ff1509c3","Quellenverzeichnis","\\[1\\] 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. Am J Clin Nutr. 2025. \u003Chttps://ajcn.nutrition.org/article/S0002-9165(25)00240-0/fulltext> ([PMC12264624](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12264624/)).\n\n\\[2\\] Low skeletal muscle mass index and all-cause mortality risk in adults: a systematic review and meta-analysis of prospective cohort studies. PLOS One. 2023. doi:[10.1371/journal.pone.0286745](https://doi.org/10.1371/journal.pone.0286745).\n\n\\[3\\] Jalleh RJ, Talley NJ, Horowitz M, Nauck MA. The science of safety: adverse effects of GLP-1 receptor agonists as glucose-lowering and obesity medications. J Clin Invest. 2026;136(4). doi:[10.1172/JCI194740](https://doi.org/10.1172/JCI194740)..","BlogDetailCollapsibleMarkdown",{"_uid":709,"content":710,"component":663},"25f7b01b-38c7-466e-9831-41598850da06","### **Medizinischer Hinweis**\n\n*Dieser Artikel dient der allgemeinen Information und Gesundheitsaufklärung. Er ersetzt keine individuelle ärztliche oder ernährungsmedizinische Beratung. Was für dich passt, hängt von deiner Gesundheit und deinen Werten ab. Bei gesundheitlichen Beschwerden wende dich an eine Ärztin oder einen Arzt.* ",[712],{"_uid":713,"title":714,"no_index":21,"og_image":116,"canonical":715,"component":238,"no_follow":21,"description":716,"image_param":240,"hide_sitemap":21},"9d94ef98-81f6-474f-ad36-cbd8215349fb","Was essen unter GLP-1? Eiweiss, Nährstoffe & Übelkeit",{"id":116,"url":116,"linktype":255,"fieldtype":123,"cached_url":116},"Unter GLP-1 isst du weniger – darum zählt, WAS du isst. Wie viel Eiweiss, worauf bei Nährstoffen achten und was bei Übelkeit hilft. Ärztlich eingeordnet.\n",{"name":718,"created_at":719,"published_at":720,"updated_at":721,"id":722,"uuid":723,"content":724,"slug":734,"full_slug":735,"sort_by_date":129,"position":736,"tag_list":737,"is_startpage":21,"parent_id":132,"meta_data":129,"group_id":738,"first_published_at":739,"release_id":129,"lang":135,"path":129,"alternates":740,"default_full_slug":735,"translated_slugs":747,"_stopResolving":19},"Ion Haab","2025-05-09T09:50:28.577Z","2026-08-18T08:40:40.208Z","2026-08-18T08:40:40.219Z",667229075,"dbe1382d-9385-4b6d-ab19-354507ac4c39",{"_uid":725,"name":718,"role":726,"photo":727,"isFemale":21,"linkedin":731,"location":124,"component":125,"description":733},"ba3aab97-7f88-42ae-a0d6-8f3a8f778bbb","Co-Founder & CEO",{"id":728,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":729,"copyright":116,"fieldtype":118,"meta_data":730,"is_external_url":21},91421379629658,"https://a.storyblok.com/f/103647/3000x2000/85c54e313b/img-rectangle-ion-haab.png",{},{"id":116,"url":732,"linktype":122,"fieldtype":123,"cached_url":732},"https://www.linkedin.com/in/ionhaab/?originalSubdomain=ch","Ion hat CARE 2022 mitgegründet, um Gesundheitsvorsorge für alle zugänglich, verständlich und digital zu machen. Unter seiner Leitung wuchs CARE von einer Arztpraxis zu einem Plattformmodell für moderne Prävention. Er hat einen Master in Business Innovation der Universität St. Gallen (HSG) und Erfahrung als Strategieberater. Sein Anspruch ist es, mit CARE echten Mehrwert für Menschen und die Gesellschaft zu schaffen.","ion-haab","ch-de/blog/authors/ion-haab",-10,[],"0fc6c493-f890-42fa-9716-3ec46202c6e5","2025-05-09T11:35:29.488Z",[741,744],{"id":742,"name":718,"slug":734,"published":19,"full_slug":743,"is_folder":21,"parent_id":140},667188311,"ch-en/blog/authors/ion-haab",{"id":745,"name":718,"slug":734,"published":19,"full_slug":746,"is_folder":21,"parent_id":144},667229092,"ch-fr/blog/authors/ion-haab",[],{"name":105,"created_at":106,"published_at":107,"updated_at":108,"id":109,"uuid":110,"content":749,"slug":127,"full_slug":128,"sort_by_date":129,"position":130,"tag_list":753,"is_startpage":21,"parent_id":132,"meta_data":129,"group_id":133,"first_published_at":134,"release_id":129,"lang":135,"path":129,"alternates":754,"default_full_slug":128,"translated_slugs":757,"_stopResolving":19},{"_uid":112,"name":105,"role":113,"photo":750,"isFemale":19,"linkedin":752,"location":124,"component":125,"description":126},{"id":115,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":117,"copyright":116,"fieldtype":118,"meta_data":751,"is_external_url":21},{},{"id":116,"url":121,"linktype":122,"fieldtype":123,"cached_url":121},[],[755,756],{"id":138,"name":105,"slug":127,"published":19,"full_slug":139,"is_folder":21,"parent_id":140},{"id":142,"name":105,"slug":127,"published":19,"full_slug":143,"is_folder":21,"parent_id":144},[],"blog-detail",[760],{"name":761,"created_at":762,"published_at":763,"updated_at":764,"id":765,"uuid":5,"content":766,"slug":9,"full_slug":7,"sort_by_date":129,"position":769,"tag_list":770,"is_startpage":21,"parent_id":771,"meta_data":129,"group_id":772,"first_published_at":773,"release_id":129,"lang":135,"path":129,"alternates":774,"default_full_slug":7,"translated_slugs":775,"_stopResolving":19},"Weight Loss","2026-07-14T15:36:42.506Z","2026-07-15T07:42:48.789Z","2026-07-15T07:42:48.803Z",198057175085137,{"_uid":767,"title":6,"component":768},"eb4823f2-8d98-4589-b527-123b2de64101","category",-50,[],417185121,"b2abb5be-bc73-46d4-8c0c-6f9a98628bdd","2026-07-14T15:37:08.815Z",[],[],"Unter einer GLP-1-Behandlung isst du weniger – deshalb zählt umso mehr, was auf den Teller kommt. Wichtig sind genug Eiweiss (für den Muskelerhalt), nährstoffdichte Lebensmittel statt leerer Kalorien und ein paar einfache Tricks gegen Übelkeit. So nutzt du den Rückenwind des Medikaments, ohne deinem Körper Nährstoffe vorzuenthalten.\n","2026-08-12 00:00",{"id":779,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":780,"copyright":116,"fieldtype":118,"meta_data":781,"is_external_url":21},207520507816975,"https://a.storyblok.com/f/103647/2400x1800/123347cb76/hero-5.png",{"size":673},{"id":779,"alt":116,"name":116,"focus":116,"title":116,"source":116,"filename":780,"copyright":116,"fieldtype":118,"meta_data":783,"is_external_url":21},{"size":673},"was-essen-unter-glp-1-eiweissreich-satt-und-naehrstoffdicht-der-ehrliche-ernaehrungs-guide","ch-de/blog/articles/was-essen-unter-glp-1-eiweissreich-satt-und-naehrstoffdicht-der-ehrliche-ernaehrungs-guide",-900,[],417185117,"6661e42b-4230-43dd-bc3a-9e343715f4c6","2026-08-12T08:17:59.781Z",[792,798],{"id":793,"name":794,"slug":795,"published":19,"full_slug":796,"is_folder":21,"parent_id":797},207519927159428,"What to Eat While Taking GLP-1: A Practical Guide to Protein, Fullness & Nutrient-Dense Foods","what-to-eat-while-taking-glp-1-protein-fullness-nutrient-dense-foods","ch-en/blog/articles/what-to-eat-while-taking-glp-1-protein-fullness-nutrient-dense-foods",417185118,{"id":799,"name":800,"slug":801,"published":19,"full_slug":802,"is_folder":21,"parent_id":803},207519932144261,"Que manger pendant un traitement par GLP-1 ? Le guide pratique des protéines, de la satiété et des aliments riches en nutriments","que-manger-pendant-un-traitement-par-glp-1-proteines-satiete-aliments-riches-en-nutriments","ch-fr/blog/articles/que-manger-pendant-un-traitement-par-glp-1-proteines-satiete-aliments-riches-en-nutriments",196538689504798,[],{"all":806,"weight-loss":809},[807],[808],["Reactive",650],[810],[808],1787564784173]