Anti-obesity medications can be extremely helpful and effective when combined with behavior and lifestyle change. That’s right – diet is still a very important piece to the puzzle! This is a guide on how to adjust your eating habits for long-term weight loss with GLP-1 medications along with managing side effects.

Taking a GLP-1 doesn’t mean you should stop prioritizing a healthy diet. Sadly, seeing a dietitian when prescribed these medications is not a standard of practice (yet). It’s such a hot topic these days that I couldn’t resist talking about some of the key factors when it comes to diet and GLP-1 medications.
Rapid weight loss from taking GLP-1 medications like Ozempic and Wegovy can result in a decrease in muscle mass, lessen bone density, and lower your resting metabolic rate. There are also side effects to these medications that can be managed by dietary changes. It’s extremely important to prioritize protein and fiber – even if you’re consuming smaller meals throughout the day.
Maintaining a nutritious diet is essential for long-term success and overall health. In this post, we’ll break down how GLP-1 medications impact your body, what foods to focus on, and how to build sustainable eating habits.
How These Medications Work to Promote Weight Loss
I work with many patients who have had great success on GLP-1s like Ozempic. So, I have seen first-hand the health benefits these medications have on both weight loss and blood sugar control.
A glucagon-like peptide-1 receptor agonist, or GLP-1, is a hormone in our body with numerous metabolic effects like stimulating the secretion of insulin, delaying gastric emptying, and increasing satiety by affecting the hypothalamus. GLP-1 medications mimic this hormone resulting in lower blood sugar, reduced appetite, and slower digestion of food.
GLP-1 Medication Functions
- Increases satiety by signaling the part of the brain that registers fullness (the hypothalamus).
- Reduces appetite by slowing down the digestion of our food, or delaying gastric emptying. This also keeps you fuller for longer.
- Suppresses glucagon release, or a hormone that releases glucose into the blood when blood sugar levels are low.
- Lowers blood sugar by increasing insulin secretion.
Diet STrategies for GLP-1 Medications
Instead of skipping meals, it’s important to focus on small meals that are nutrient-dense. This not only helps instill healthy eating habits and a healthier lifestyle, but it can prevent accelerated muscle wasting while still losing weight.

1. Managing Symptoms
These are just general guidelines. If you are struggling with your diet on a GLP-1, I recommend meeting with a dietitian for more individualized diet recommendations.
Nausea, Vomiting and Diarrhea
This is related to slower gastric emptying and motility of the small intestine. These are common short-term symptoms that usually go away with time.
- Consume small, frequent meals instead of larger ones. Focus on healthy meals with lean protein sources, whole grains, non-starchy vegetables and/or fruit. Eat slowly and chew your food well.
- Low fat diet. Higher fat foods, like fried foods or ice cream, can just exacerbate these symptoms as they are more difficult to digest.
Constipation
Another common complaint when taking these medications is constipation or bloating. Below are some tips to combat these symptoms.
- Consume a higher fiber diet – at least 25 grams of fiber per day. Fiber is found in fruits, vegetables, beans, legumes, whole grains, nuts and seeds. Always read food labels and select higher fiber products – from bread to pastas to protein bars. Read 7 Easy Ways to Sneak Fiber Into Your Diet for more inspiration (and read below).
- Drink a lot of water.
- Increase physical activity. This helps move things along while also preventing the loss of lean muscle mass.
I have also heard (from a reputable dietitian on a webinar) that consuming your largest meal prior to injection and also changing the injection site can help with these symptoms.
2. Prioritize Protein and Fiber

Accelerated muscle wasting is often observed when taking GLP-1 medications due to the rapid weight loss. This not only lowers your metabolic rate but affects strength and endurance as well.
Since these medications decrease your appetite, you might find yourself not hungry enough to consume a meal. This results in inadequate protein and fiber intake – two nutrients that are game-changers for overall health and weight management.
It’s extremely important to prioritize protein when in a calorie deficit to prevent this muscle wasting. The minimum amount of protein to prevent muscle loss is 0.8 grams per kilogram per day. However, 1.2-1.5 grams per kilogram (divide your weight by 2.2) is more ideal for those who are physically active.
For example, a 150 pound person should ideally be consuming at least 81 grams of protein per day. If this person was skipping meals because they are not hungry, you can see how difficult it would be to reach this recommendation.
Even further, it is best to distribute your protein intake throughout the day with 20-30 grams per meal. When taking these medications, smoothies with protein powder, protein shakes, and protein bars are helpful to reach a higher protein intake with a reduced appetite.
Prioritize These Proteins
- Lean meats (chicken, turkey, fish)
- Eggs and dairy (Greek yogurt, cottage cheese)
- Plant-based options (tofu, tempeh, lentils)
- Protein smoothies, shakes, and bars when you don’t feel like eating
Fiber helps to support digestion and fullness. Smoothies are a great way to increase overall fiber intake with additions like chia seeds, berries, spinach, apples and banana. I have a lot of resources below to help you reach a higher protein and fiber intake.
High Protein and Fiber Meal Resources
- 20+ Meals That are High in Protein and Fiber
- 30 Grams of Protein Meals with Minimal Cooking
- 100 Grams of Protein Meal Plan
- 30 Breakfasts with 30 Grams of Protein
- Low Carb, High Fiber, and High Protein Meal Plan
- High Protein and Fiber Meal Plan
- 20 Healthy Snacks High in Protein and Fiber
- Dark Chocolate Peanut Butter Protein Smoothie
3. Hydrate, Hydrate, Hydrate

Often, when appetite is suppressed, our fluid intake decreases as well. This often means that while we aren’t very hungry to eat, we aren’t very thirst to drink enough, either!
Even if you don’t feel thirsty, it’s extremely important to prioritize hydration when on these medications. Figure out a strategy that works for you, whether that is tracking your intake, setting a timer to remind you to drink, flavoring your water, or buying a huge Stanley cup to bring everywhere you go.
4. Adapt Healthy, Sustainable Eating Habits
Yes, there is a chance that once you go off these medication the weight will come right back on. That’s another reason why it’s important to combine these meds with a healthy diet and increased physical activity.
However, GLP-1s can also help people develop healthier eating habits! It might teach you to manage your portion sizes and build well-balanced meals because you feel so motivated after actually seeing results on your weight loss journey. Some people even state it helps reduce the “food noise” or difficulty controlling themselves around food.
If you establish a healthy eating pattern while on the medication then you will have the tools to maintain your weight long-term when discontinued. I suggest coming up with an action plan to set yourself up for success. I have a goals template you can download where you identify potential barriers, resources you will need for support, and measures to stay accountable.

A Summary
Even though GLP-1 medications can help with weight loss, they don’t replace the need for a balanced, nutritious diet. Since hunger is reduced, it can be tempting to eat very little. However, consistently under-eating can lead to muscle loss, fatigue, and nutrient deficiencies.

Prioritizing protein, fiber, healthy fats, and hydration will support long-term success and overall well-being. By making mindful food choices and maintaining healthy habits, you can maximize the benefits of GLP-1s and set yourself up for lasting health.
Basic Guidelines
- Avoid skipping meals. Instead, focus on meals with at least 20 grams of protein and 6 grams of fiber.
- Focus on nutrient density rather than just cutting calories.
- Plan for life after GLP-1s by building sustainable eating patterns.
- Incorporate resistance training to preserve muscle mass.
- Remember to continue to drink a lot of water even if you’re not thirsty.
Sample Meal Ideas:
- Breakfast: Scrambled eggs with spinach and whole-grain toast or overnight oats with protein powder.
- Lunch: Grilled chicken salad with avocado and olive oil dressing.
- Dinner: Baked salmon with roasted Brussels sprouts and quinoa.
- Snack: Greek yogurt with chia seeds and berries, protein smoothie.
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