Things you need to know when taking GLP-1s

GLP-1s help you reduce your calorie intake, but what you don’t want to do is under fuel your body so you feel unwell. Here are some things you need to consider when taking GLP-1s.

Calorie deficit

Yes, you want to be in a calorie deficit, but you don’t want such a big deficit that your body is being under fuelled. When/if you come off GLP-1s, you want to be able to maintain the weight you have lost.

Eating less doesn’t equate to better health outcomes. Your body needs nourishment and fuel. The quality of the diet really matters. Especially when you only have a small window of opportunity to eat.

Research suggests that there is a risk of vitamin deficiencies when on GLP-1s¹. This is multi-factorial, but it could be due to lower calorie intake and not meeting the nutritional targets of the individual. However, more research on this in needed.

Unpleasant symptoms

If you’re feeling unwell that persists after a dose change, speak to your prescriber or GP. It might be a sign that your dose needs altering. This might help you increase your calorie intake and enable you to fuel and nourish your body.

How about trying mini meals which can help with feeling too full. By doing this it could help you to get as many macro and micronutrients in as possible. So instead of having 3 bigger meals a day, go for 5 or 6 mini meals a day plus snacks if you get hungry in between.

Swapping fatty, greasy foods for fibre rich foods helps to reduce unwanted symptoms like nausea and constipation. Swapping white pasta for wholewheat and white bread for wholemeal is a great start. Some other great sources of fibre are beans, chickpeas, nuts, seeds and berries.

Remember though, if you are increasing your fibre intake, do this gradually overtime. This reduces the risk of making any gastrointestinal symptoms worse.

Protein

Protein is super important and should be the first thing you go for when making your mini meals. So things like lean meat, tofu, fish, beans, Greek yoghurt, eggs. Try go for whole food options where you can but you can supplement with a protein powder if you’re struggling to get enough. You could add this to a smoothie or porridge for your breakfast.

Increasing your protein intake means that you are helping your body maintain and preserve the muscle it already has. Losing weight too quickly can lead to more muscle loss, so making sure you’re having optimal levels of protein can help with this.

Muscle loss also has an effect on bone mass as well². So, the more protein we can have, the more this will support our bones too.

The researchers don’t specifically say what a good amount of protein is to have because everyone is individual. The guidance suggests 1.2-1.6g of protein per kg of body weight³. But this can be a lot if you weigh 100kg for example. And it’s already hard enough when your appetite is suppressed. Use this as a guide, but you don’t need to make it an absolute. Try and get around 30g of protein per meal if possible, spread evenly across the day.

Fluid intake

Try drink 2-3 litres of fluid a day if you can as this can reduce fatigue and headaches and give you more energy for the day. Take smaller sips when you’re eating so you don’t get too full. But make sure to drink plenty, especially if you’re increasing your fibre intake too.

Water preferably, but dilute squash, tea and coffee count too! I would only recommend electrolytes if you are suffering from diarrhoea and dehydration. Water is more than sufficient otherwise.

I hope this helps you. And if you’d like to learn more about GLP-1s give me a follow on Instagram and TikTok 😊.

Lorna x

#glp1s #wegovy #ozempic #mounjaro #glp1advice #weightloss

1.       Simancas-Racines, D., Campuzano-Donoso, M., Rossetti, G., Cobellis, L., Pilone, V., Fascì-Spurio, F., Jima Gavilanes, D., Soria, C., Reytor-González, C. and Schiavo, L. (2026) ‘Micronutrient risk with GLP-1 receptor and dual incretin agonists in obesity: Mechanistic pathways, clinical signals, and a monitoring framework’, Obesity Pillars, 19, 100290. doi: 10.1016/j.obpill.2026.100290.

2.       Haines, M.S., Dichtel, L.E., Dobbie, C., Wasserman, S., Bader, A., Mirgorodsky, M., Anekwe, C.V., Curtis, G., Dutton, W.P., O’Brien, G., Stanford, F.C. and Miller, K.K. (2025) ‘Muscle loss with weight loss is modulated by age, sex, and protein intake and may affect glucose homeostasis in adults with obesity’, Journal of the Endocrine Society, 9(Supplement_1), bvaf149.073. doi: 10.1210/jendso/bvaf149.073.

3.       Zambrano-Villacres, R., Campuzano-Donoso, M., Reytor-González, C., Rossetti, G., Cobellis, L., Cobellis, F., Pilone, V., Simancas-Racines, D. and Schiavo, L. (2026) ‘Nutrition-first support for GLP-1 and dual incretin therapy in obesity: a practical framework for dietary management, symptom tolerability, and long-term weight maintenance’, Nutrients, 18(11), 1751. doi: 10.3390/nu18111751.