What we’ll cover:

• How GLP-1 medication affects appetite and nutrition
• Why meeting your nutritional needs is vital
• The role of protein in weight loss
• How to ensure you get enough vitamins and minerals

GLP-1 medications, like Wegovy and Mounjaro, are highly effective at reducing appetite. This helps with managing portion sizes and cravings, making weight loss easier. However, a smaller appetite can make it harder to meet your body’s nutritional needs. Changes in the sorts of foods you want to eat ma also affect the balance of your diet.To stay healthy while using GLP-1s, it’s essential to eat a diet that provides all the nutrients your body needs. This includes protein, healthy fats, and important vitamins and minerals. These nutrients support your immune system, energy levels, and overall health. While foods like vegetables, whole grains, and healthy fats are key, GLP-1 medications can sometimes make processed or less nutritious options more appealing. This makes choosing nutrient-dense foods even more important.

‍Why protein matters

‍Protein plays a crucial role when you’re losing weight, especially if the weight loss is rapid. Along with fat loss, there’s a risk of losing muscle. Protein helps protect your muscles and supports bone strength, metabolism, and overall health.Getting enough protein can be challenging with a reduced appetite, as it requires including rich sources of protein in most meals. Foods like chicken, fish, eggs, beans, lentils, tofu, and Greek yoghurt are excellent options that can help ensure your diet remains balanced.The importance of vitamins and mineralsMicronutrients like vitamins and minerals are just as vital as protein. They support immunity, energy production, and overall bodily functions. A reduced appetite might mean you’re eating less of these important nutrients.Here’s how to include key vitamins and minerals in your meals:

• Calcium and Vitamin D:
  • Calcium: Yoghurt, cheese, kale, or fortified plant-based milks
  • Vitamin D: Fatty fish (like salmon), egg yolks, or sunlight exposure
• Iron:
  • Found in red meat, poultry, beans, lentils, and spinach
  • Pair with vitamin C-rich foods (like oranges or peppers) to improve absorption
• B Vitamins:
  • B12: Found in meat, eggs, and dairy
  • B6: Available in chickpeas, bananas, or potatoes
  • Folate: Found in leafy greens, legumes, and avocados
• Fat-Soluble Vitamins (A, D, E, and K):
  • Vitamin A: Sweet potatoes, carrots, or spinach
  • Vitamin E: Nuts, seeds, and vegetable oils
  • Vitamin K: Broccoli and other leafy greens

Should you take supplements?

‍In most cases, a well-balanced diet can provide all the nutrients your body needs. Supplements are usually only necessary if there’s a medical reason or if someone cannot meet their daily requirements despite doing their best to optimise their diet - for example, when taking a GLP-1 and experiencing a suppressed appetite. If you’re worried that your diet may not be meeting your nutritional needs, your clinician can support you and may recommend speaking with one of our dietitians. Alternatively, your doctor can help explore any concerns and advise on supplementation if needed.

‍Summary

‍Eating a nutrient-rich diet is important for safe and effective weight loss on GLP-1 medication. Focus on protein to protect your muscles and bones, and include a variety of nutrient-dense foods to meet your body’s needs. While GLP-1 medicines may lower your appetite or change your food preferences, a balanced diet is still crucial to long-term health. If you’re unsure about meeting your nutritional goals, your clinician is here to help.