What to Eat when taking GLP-1 Medications
GLP-1 medications such as Wegovy® (semaglutide) and Mounjaro® (tirzepatide) are changing the landscape of weight management. They're widely discussed, often in quite polarised ways - sometimes positioned as a quick fix, and other times approached with hesitation.
While these medications can be powerful tools, understanding how they work, and how to support your body while using them, is key. Many people notice changes in appetite, digestion, and how they experience food alongside their role in weight management.
Medication can play an important role in supporting weight loss, but it is only one part of the picture. Nutrition, lifestyle habits, and behavioural support all contribute to how effective and sustainable the outcome will be, and can have a significant impact on your wellbeing along the way.
How GLP-1 Medications Work
Glucagon-like peptide-1 (GLP-1) is a hormone released by the gut after eating. It is involved in appetite signalling, digestion, and feelings of fullness.
GLP-1 receptor agonist medications work with this natural hormone system. For many people, this leads to a noticeable reduction in appetite and fewer intrusive thoughts about food, which may help to support weight loss.
Some newer medications, such as tirzepatide, also work with a second gut hormone called GIP (glucose-dependent insulinotropic polypeptide), which is similarly involved in appetite signalling and digestion.
Nutrition Plays an Important Role
Many people notice a reduction in appetite after starting a GLP-1 medication. While this can be a welcomed reprieve for many people who may have previously experienced a lot of hunger or cravings - it can also introduce a new challenge. When appetite is reduced, it can be easier to skip a meal, replace it with a snack or under-eat important nutrients.
Getting the right nutrition support alongside a GLP-1 medication may help you maintain energy levels, preserve lean muscle mass, support digestive comfort, and work towards better long-term outcomes.
Key Nutrition Priorities
With reduced appetite and smaller portion sizes, it becomes increasingly important to prioritise key nutrients.
While nutrition advice should always be tailored to the individual, there are a few core areas that tend to be important for most people as a general starting point:
Protein intake
Protein plays an important role in preserving muscle mass during weight loss.
Ensuring protein is prioritised in each meal can help support body composition, energy levels, and long-term outcomes.
Protein-rich foods include: meat, chicken, fish, eggs, milk, yoghurt, tofu, beans.
Leaner protein sources - such as chicken breast, white fish, eggs, and low-fat dairy - tend to be a good fit during weight loss, as they deliver more protein per calorie compared to higher-fat options.
Dietary Fibre
GLP-1 medications slow digestion, which may affect bowel habits for some people.
Adequate fibre intake may help support digestive comfort, but the approach often needs to be gradual and tailored to individual tolerance.
Learn more about the importance of dietary fibre here.
Meal structure
With reduced hunger, it can be easy to skip meals or just eat snacks.
Setting up a regular eating structure with evenly spaced meals throughout the day can help to support energy and nutrient intake, but also to set yourself up for success if and when you are ready to stop the medication.
Aim to eat a main meal every 4-6 hours.
Using This Phase to Build Sustainable Habits
One of the lesser discussed aspects of GLP-1 medications is the opportunity they create to change habits.
With reduced hunger and fewer constant thoughts about food, there is often more capacity to establish routines that may have felt difficult previously.
This can include:
Developing more consistent eating patterns
Building more balanced meals
Planning and preparing meals that fit your lifestyle
Introducing or maintaining strength training
Improving awareness of hunger and fullness
Working through emotional or habitual drivers of eating
While GLP-1 medications may reduce physical hunger, they do not eliminate emotional or habitual patterns of eating. Addressing these behaviours is an important part of long-term success, and this is where gaining support from a multi-disciplinary team can be valuable.
Want to Learn More?
If you're currently taking a GLP-1 medication, considering starting one, or simply want to understand how to best support your body alongside, we welcome you to join our upcoming GLP-1 Nutrition Masterclass.
This live online session will provide you with practical nutrition strategies to support your health and wellbeing alongside weight management.
Live Online: Wednesday 29th April, 6:30pm (a recording will be sent within 24 hours for anyone who can't attend live)
FAQs
What should I not eat whilst taking a GLP-1 medication?
There are no specific foods that need to be completely avoided, but some people find that high-fat, large, or heavily processed meals are less well tolerated. Focusing on smaller, balanced meals and paying attention to how your body responds can be helpful.
Can you lose muscle on GLP-1 medications?
Yes, some loss of muscle can occur during weight loss, particularly if protein intake is low or weight loss is rapid. Prioritising protein intake and including resistance training may help support the preservation of lean muscle mass.
Can I take a GLP-1 medication if I've had bariatric surgery?
In some cases, GLP-1 medications may be considered for people who have had bariatric surgery. This should always be discussed with your prescribing doctor to determine whether it is appropriate and safe for your individual situation.
If you would like to explore whether a weight management medication may be suitable for you, visit our Medical Weight Loss Program page for more information.
My GP prescribed a GLP-1 - can I still attend the masterclass?
Yes, absolutely! The masterclass is suitable for anyone who is currently using, or considering, GLP-1 medications, regardless of where your prescription has come from.
The focus is on how to support your body alongside the medication through nutrition, lifestyle, and practical strategies to support your nutrition and wellbeing and navigate common challenges. Our goal with the masterclass is to help make this education more accessible to everyone.
References
Fitch, A., Gigliotti, L., & Bays, H. E. (2025). Application of nutrition interventions with GLP-1 based therapies: A narrative review of the challenges and solutions. Obesity pillars, 16, 100205. https://doi.org/10.1016/j.obpill.2025.100205
Mozaffarian, D., Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C. M., Bindlish, S., Bonnet, J., Butsch, W. S., Christensen, S., Gianos, E., Gulati, M., Gupta, A., Horn, D., Kane, R. M., Saluja, J., Sannidhi, D., Stanford, F. C., & Callahan, E. A. (2025). 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. Obesity (Silver Spring, Md.), 33(8), 1475–1503. https://doi.org/10.1002/oby.24336
Disclaimer: This article is general information only and does not constitute medical advice or an endorsement of any specific medication. Always consult your prescriber or relevant health professional for guidance specific to your situation.