Ozempic, Wegovy & Mounjaro: What should you be eating while taking these?
One of the biggest misconceptions is that GLP-1 medications (e.g. Ozempic, Wegovy, Mounjaro) work on their own.
The reality is that nutrition plays a critical role in maintaining muscle, preventing nutritional deficiencies, reducing side effects and helping you keep the weight off long-term.
If you're taking a GLP-1 medication or considering one - here's what you need to know.
Why Nutrition Matters More Than Ever
Because these medications reduce appetite, many people simply eat much less.
While this contributes to weight loss, it can also lead to:
Inadequate protein intake
Muscle loss and weakness
Low fibre intake
Constipation
Vitamin and mineral deficiencies
Tiredness and fatigue
The goal isn’t to eat less, the goal is to eat smarter.
What should you eat while taking GLP-1 medications?
Prioritise protein to protect muscle
Research shows that adequate protein combined with resistance exercise helps preserve lean muscle while losing fat.
Aim to include a protein source at every meal, such as:
Greek yoghurt, cottage cheese
Lean meat, fish, eggs
Tofu, legumes, lentils
Don’t forget fibre
Fibre keeps you full and also keeps your bowels regular. Inadequate fibre can contribute to constipation.
Include a variety of wholegrains, fruits, vegetables, legumes, nuts and seeds.
The general guideline is 25-30 g fibre daily.
Hydration is Essential
Many people experience nausea during the first few months and this often leads to drinking less.
Even mild dehydration can worsen:
Constipation
Dizziness
Headaches
Fatigue
Sip fluids throughout the day rather than drinking large amounts at once
Eat slowly
It takes about 20 minutes for your stomach to communicate with your brain to realise you are full. Eating too quickly can lead to eating more than necessary, nausea, bloating, reflux and stomach discomfort.
Chew thoroughly, stop eating when comfortably satisfied (about 70% full), sit upright for 30 mins after eating.
Yes, you can have snacks!
Our dietitian Devni has completed additional training in optimising nutrition during GLP-1 therapy for weight loss and can provide personalised support to help you meet your nutritional needs while working towards your weight-loss goals.
