Things We Wish More People Knew Before Starting GLP-1 Medications

GLP-1 medications such as Ozempic, Wegovy and Mounjaro are becoming increasingly common, particularly for weight management and management of diabetes. While most people know these medications can reduce appetite and support weight loss, there’s often very little conversation around what nutrition actually looks like while taking them.

Our dietitians regularly support people using GLP-1 medications, and one of the biggest surprises for many clients is that nutrition during treatment is about far more than simply “eating less”.

Reduced appetite makes it much harder to meet your nutritional needs

Food preparation

While appetite reduction is expected, many people unintentionally begin eating too little overall, especially when it comes to protein, fibre and regular meals.

Over time, this can impact:

• Energy levels

• Muscle mass

• Strength and recovery

• Digestive health

• Immune system

• Long-term sustainability of weight if medications are to be ceased

Eating less doesn’t automatically mean eating well, and careful nutrition planning and prioritisation can help support weight loss while reducing unwanted side effects.

Weight Loss Success Is About More Than the Number on the Scale

It’s easy to focus purely on the number on the scale, however maintaining muscle mass during weight loss is incredibly important for overall health, metabolism and long-term outcomes.

When weight loss happens too quickly, or nutrition intake becomes too low, the body doesn’t just lose body fat, it can also lose lean muscle tissue. This is particularly important because muscle plays a major role in supporting strength, mobility, energy levels and metabolic health.

Many people are surprised to learn that preserving muscle mass during weight loss can help:

• Support metabolism and energy expenditure

• Improve strength and physical function

• Reduce fatigue

• Support healthy ageing

• Improve long-term weight maintenance

  
  

Protein intake becomes especially important while taking GLP-1 medications, yet it is often one of the first things to drop when appetite decreases. Skipping meals, relying on very small portions or struggling to tolerate certain foods can make it difficult to meet protein needs consistently.

Digestive side effects are common, but can be managed

GLP-1 medications work in part by slowing down digestion and reducing appetite, which can be helpful for weight loss but can also create a range of digestive symptoms that affect eating.

Symptoms such as:

• Nausea

• Constipation

• Bloating

• Reflux or indigestion

• Early fullness after only a few bites

• Reduced appetite

• Food aversions or changes in taste

  
  

…can all make eating feel more difficult, uncomfortable or overwhelming.

For some people, these symptoms are mild and temporary. For others, they can significantly affect meal patterns, hydration, energy levels and overall nutrition intake, especially during dose increases or the first few months of treatment.

Many people are left wondering:

“What should I actually be eating now?”

It’s a valid question. When your appetite changes dramatically, old eating habits may no longer feel appropriate, but eating too little or avoiding food altogether can sometimes make symptoms worse.

The reality is that nutrition often needs to be adjusted differently while taking these medications, and what works for one person may not work for another.

Salmon bagels

There Is So Much Conflicting Information Online

From restrictive diets to unrealistic meal plans, it can be difficult to know what is evidence-based and what actually matters nutritionally while taking GLP-1 medications.

At LF & Co. Nutrition, we believe nutrition support should focus on helping people:

• Nourish their body properly

• Support muscle maintenance

• Manage side effects

• Improve confidence around food

• Build sustainable habits long term

—not just eat less.

Want to Learn More?

Our upcoming webinar:

“Weight Loss on GLP-1 Medication: How to Eat Well & Maintain Results” will cover:

• How GLP-1 impact weight 

• The most common nutrition mistakes seen in clinic

• Key nutrient priorities

• How to maintain your results long-term.

The session is designed for anyone currently using, or considering, GLP-1 medications including Ozempic, Wegovy and Mounjaro.

You can find out more here: Webinar

Want personalised support?

We offer a one-on-one nutrition program specifically designed for people using GLP-1 medications, focused on supporting sustainable weight loss, muscle maintenance, side effect management and long-term health. You can read more about the program here: Program

The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.