What Should You Eat While Taking GLP-1 Medications? A Nutritionist’s Guide.

GLP-1 medications like Wegovy, Semaglutide and Mounjaro/Tirzepatide have become powerful tools for weight loss and appetite regulation. But while the appetite-suppressing effect can help with weight loss, it also creates a new challenge for many people. I'm often asked: "How do I nourish your body when I don’t feel like eating?"

It's a fair question. If you’re unsure what you should be eating on GLP-1 medication, you’re not alone. Many of my clients describe feeling confused, worried about eating too little, or anxious about how to maintain their results in the long term when coming off the medication. In this blog, I’ll share some key things to be aware of.

Why Nutrition Matters on GLP-1 Medication?

GLP-1 medications often reduce appetite quite dramatically. Whilst that may help with weight loss, it can also mean you’re not getting the energy and nutrients your body needs. Over time, this can affect things like:

• Energy levels and mood

• Muscle strength and protein needs

• Hormone balance

• Bone health

• Sleep quality

• Digestive comfort

Many people also experience uncomfortable side effects like nausea, constipation, reflux or low energy. These are often closely linked to how and what you’re eating and vary by person, which is my personalised nutrition advice can be so valuable.

Do you need to eat differently on GLP-1 medications?

In most cases, yes- however, not everyone needs the same approach. Your appetite, dose, symptoms, lifestyle and medical history all influence the best way to eat. Still, there are some general principles that tend to help most people:

1. You probably need more protein than you realise

It’s easy to lose muscle as well as fat on GLP-1s. Protein timing and spacing are hugely individual, but getting this right helps protect strength and metabolism as well as being key for your bone health & overall health with protein needed for every cell in your body. Because appetite can be lower, most people benefit from building protein into smaller, more manageable portions throughout the day rather than relying on one big meal.

2. You need the right type of fibre, not just more fibre

   Constipation is common, but increasing the wrong fibre (like very dense wholegrains) can actually make symptoms worse. Gentle soluble fibres are usually better tolerated. Adding the right fibre slowly, rather than all at once, also helps your gut adjust and can make a big difference to comfort and avoiding bloating etc.

3. Meal timing matters

   Because digestion is slower, the timing of meals and snacks can make a big difference to nausea, bloating and energy. Spacing meals evenly can help you feel more comfortable and steady throughout the day.

   
   

4. Ultra low calorie intake can cause long-term issues

   Even if you’re not hungry, your body still needs nourishment. Undereating for too long can affect bone health, hormones, gallbladder function, mood and more. Making sure you eat enough each day also helps protect your metabolism, which is key for maintaining results long-term

   
   

   These are sound foundations to follow, with more personalised recommendations dependent on your symptoms, appetite and goals.

   
   
   
   

What About Weight Regain?

Understandably the question on most people's lips as a 2022 Research study showed that without support, people can regain around two-thirds of the weight they lost within a year of stopping GLP-1 medication (1).

This absolutely isn’t about willpower, it’s simply how the body responds when appetite returns before new and consistent habits are in place. The goal is to build those habits while you’re still on the medication, so you feel confident and supported when the time comes to reduce or stop treatment.

Why Working With a Nutritionist Helps

Whilst access to weight loss medications seems relatively easy these days, the availability of good nutrition advice by GLP-1 providers is worryingly scarce, unless obtaining it via your NHS GP. It's often unclear what to eat on GLP-1 medication. This is where speaking to Registered Nutritionist can be incredibly useful to remove the overwhelm; having help to navigate changes in appetite, managing side effects and avoiding health risks , whilst also thinking about long-term maintenance. Obtaining GLP-1 nutrition support from a Nutritionist can give you:

Image: Getty images

• A personalised plan that suits your appetite and symptoms

• Clear guidance on portions, meal timing and what to prioritise

• Support for nausea, bloating, constipation and low energy long-term

• Regular check-ins, accountability and

• Strategies that help you maintain results reassurance

If you're unsure what to eat, feeling uncomfortable symptoms, or worried about keeping the weight off, the right support can make all the difference - both now and in the future.

I support clients alongside their GLP-1 treatment on both a 1:1 basis and through My 4-week GLP-1 Group Programme. My approach is to offer nutritional advice and coaching to help clients to stay well nourished whilst embedding habits to achieve long-term weight loss results. I also focus on identifying any potential health risk and reducing uncomfortable symptoms. Find out more about my

GLP-1 Nutrition Support here.

If you'd like to find out more, I'd love to chat. Book a FREE discovery call or reach out today here!

About the Author

Amanda is a London Nutritionist who supports clients online and in person with GLP-1 Nutrition Support and offers specific programmes: Optimising Health, Gut Health, Women's Health and Menopause. She also has a passion for all things Health and Corporate Wellbeing. Read more about Amanda here.

References:

1. Wilding, JPH. Batterham, RL. Davies, M. (2022), STEP 1 Study Group. Weight regain and Cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension, Diabetes Obes Metab, Aug; 24 (8): 1553-1564.