GLP-1 medications like Ozempic and Wegovy can be powerful tools for weight loss, but what you eat while taking them matters more than most people realize.
GLP-1 medications reduce appetite dramatically, which sounds like a dream!! But take it from 2 weight loss dietitians in Orlando…. eating far less means you have far fewer opportunities to get the nutrients your body needs.
Without an intentional eating strategy, many people on GLP-1s lose not just fat, but also muscle, energy, and digestive regularity. Woof!
Here’s what to consider when it comes to sustaining weight loss on a GLP-1.
1. Prioritize protein like your muscles depend on it (because they do!)
One of the most underappreciated risks of GLP-1 medications is muscle loss.
When you eat significantly less food, your body doesn’t automatically pull all of its energy from fat stores. It also breaks down lean muscle mass, a process called muscle catabolism. Studies have shown that a meaningful portion of weight lost on GLP-1 medications can come from muscle, not just fat.
This matters because muscle is metabolically active tissue. Losing it slows your metabolism, reduces strength, and makes weight regain more likely if you ever stop the medication.
The best way to counter this is to make protein the centerpiece of every meal.
So, how much protein should you be consuming each dayon a GLP-1?
25–30g Protein per meal, minimum OR 0.7–1g protein per lb of GOAL body weight daily
Great sources include eggs, Greek yogurt, cottage cheese, chicken, fish, and legumes. When appetite is suppressed, it can feel hard to hit these numbers.
That’s exactly why working with a dietitian helps. A registered dietitian can build a realistic, high-protein plan around your reduced appetite so you’re protecting your body composition while still losing weight.
Not sure how much protein you actually need? One of our registered dietitians can calculate your personal protein target and help you hit it (even with a suppressed appetite).
2. Consider creatine to support lean muscle preservation
Creatine is one of the most researched supplements in existence, and it deserves a serious look if you’re on a GLP-1 medication. While it’s often associated with bodybuilders, creatine’s real value for GLP-1 users is its ability to help preserve lean muscle during a calorie deficit.
Creatine works by replenishing phosphocreatine stores in muscle cells, which supports energy production during physical activity and helps maintain muscle volume even when calories are restricted. Several recent studies have explored creatine supplementation in the context of weight loss, and results suggest it may help offset the muscle loss that commonly accompanies rapid weight reduction.
A typical creatine monohydrate dose is 3–5 grams per day. It’s flavorless, dissolves easily in water, and is generally well-tolerated. It also draws water into muscle cells, which can support hydration. That’s especially relevant on GLP-1s, where reduced food intake can lower electrolyte levels.
As far as brands, recommend Podium and Thorne Creatine.
That said, supplementation isn’t one-size-fits-all. Anyone with kidney concerns or other health conditions should consult their provider before starting creatine. A dietitian can help you evaluate whether it makes sense for your specific situation and health history.
3. Don’t skip fiber because your gut needs it more than ever
GLP-1 medications slow gastric emptying, meaning food moves through your digestive system more slowly than usual. This is partly why they’re so effective at reducing appetite, but it also means constipation is a very common side effect. Fiber is your best defense.
Dietary fiber adds bulk to stool and feeds the beneficial bacteria in your gut, both of which help keep digestion moving regularly.
When you’re eating less overall, it’s easy to fall short of the recommended 25–38 grams of fiber per day.
Uhh.. that’s a lot! Being intentional about fiber-rich foods becomes especially important.
Top fiber-rich foods for GLP-1 patients: chia seeds, lentils, black beans, avocado, oats, berries, broccoli, and pears. Many of these are also excellent sources of protein or healthy fat, making them particularly efficient choices when appetite is limited.
Beyond regularity, fiber offers additional benefits that matter on GLP-1s. Soluble fiber helps stabilize blood sugar by slowing glucose absorption, which pairs well with the blood sugar-lowering effects of GLP-1 medications and can help prevent energy crashes. It also supports satiety, helps lower LDL cholesterol, and feeds a diverse gut microbiome linked to better long-term metabolic health.
One important note: increase fiber gradually and drink plenty of water. Adding too much fiber too quickly (especially without adequate hydration). This can worsen constipation rather than relieve it.
THE BOTTOM LINE
GLP-1 medications work best with a nutrition strategy behind them
These medications are a tool, not a complete solution. The patients who get the most out of GLP-1s — and who maintain their results long-term — are the ones who pair the medication with intentional eating habits: enough protein to protect muscle, creatine if appropriate, and adequate fiber to keep the gut functioning well.
If you’re on a GLP-1 medication and want a personalized nutrition plan built around your goals, body composition, and health history, our team of registered dietitians in Orlando is here to help.
Ready to get a plan built for you? Book an initial consultation with an Orlando registered dietitian at Nutrition Awareness. We specialize in helping GLP-1 patients eat smarter, protect muscle, and feel their best.