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GLP-1 Medications & Nutrition: A Guide to getting the most from this tool in your toolkit

Medication Obesity Weight Loss Weight Loss Maintenance

Glucagon-like peptide 1 receptor agonists (known as GLP-1’s), such as Wegovy, Ozempic, Mounjaro, and Zepbound, help regulate appetite and support weight management. They are meant to work alongside, not replace, the healthy eating and lifestyle habits you are building.

How GLP-1 medications work:

GLP-1s help with appetite and weight management in several ways:

Many people also notice a reduction in "food noise” (the constant thinking about eating) and find their preferences shift toward less energy-dense foods. This can make it easier to eat less without the intense hunger or mental fatigue that often comes with traditional weight loss efforts.

How long do they work for?

GLP-1 medications come in daily or weekly forms and are intended for long-term use. Some people worry that these medications "stop working" over time, but that’s not the case. There’s no evidence that your body builds a tolerance to GLP-1s. In fact, many people continue to see benefits for years. If the effects seem to change, it’s often due to other factors such as; shifts in diet, sleep, stress, or physical activity, not because the medication has stopped being effective. Even if your hunger feels different, the medication is still helping regulate appetite, manage cravings, and support long-term weight stability.

Think of these medications similar to blood pressure medication: if you stop taking it, blood pressure will likely rise to pre-medication levels. In the same way, stopping GLP-1s often leads to a return of increased hunger and weight gain.

Nutrition tips for people on GLP-1 Therapy

Because these medications reduce your appetite, the quality of what you eat matters more than ever. Here's how to get the most benefit:

1. Build Meals and Snacks Around Protein

When eating in a calorie deficit, your body may burn both fat and muscle for energy. We want to preserve muscle; it supports metabolism, strength, and long-term weight maintenance.

2. Focus on whole, nutrient rich foods

With a smaller appetite, every bite counts. Focus on nutrient-dense foods to avoid deficiencies of vitamins and minerals and support long-term health:

Prioritise:

Limit:

These foods can displace more nutritious options and interfere with how your medication helps regulate appetite. Often called hyper palatable, they are designed to make us want to eat more, overriding fullness signals. When eaten regularly, they may also affect heart, liver, and digestive health.

3. Consider a multivitamin

Most people can meet their nutrition needs through food alone and don’t require a multivitamin. That said, if your appetite is low, especially if you're eating fewer than 1200 calories a day for women or 1800 for men, or if your diet lacks variety in plant and protein-rich foods, a daily multivitamin may help lower the risk of developing a deficiency. For more on vitamins, take a look at this resource.

How to avoid common side effects

Nausea, bloating, and constipation are common when starting or increasing your GLP-1 medication dose. The good news is these usually improve over time. To help reduce these side effects, try:

You can learn more about managing digestive symptoms such as nausea, bloating and constipation in the digestion section of our resources page. If symptoms continue or worsen, reach out to your Constant Health Dietitian for personalised support.

The importance of resistance training

While GLP-1 medications help reduce appetite, staying physically active plays a key role in supporting:

The recommended guidelines are to aim for:

Remember these targets are just guides. Small incremental changes have a cumulative effect and tend to be more sustainable. So start where you are, whether that’s a few short walks or quick bursts of activity. If you are interested in building exercise habits speak to your RD for tailored support. You can also find more on resistance training here.

Risks Associated with Rapid Weight Loss on GLP-1 Medications

GLP-1 medications can lead to meaningful and even rapid weight loss, especially in the early months of treatment. While this can be a positive change, losing weight quickly may carry some risks to be aware of:

If you’ve experienced any of these conditions before, notice symptoms, or have concerns, please let your dietitian know. They can work with you to identify strategies to help reduce your risk.

Keep in mind, your dietitian isn’t a prescriber, if you’re worried about symptoms, it’s important to discuss them with your doctor.

Food Strategies to Amplify the Effects of GLP-1 Medications

GLP-1 medications act like amplifiers. They do not create healthy habits, but they make the ones you build work better. To lower food noise and support appetite regulation, aim for regular meals and snacks. Skipping meals can lead to more hunger and thoughts about food, even with the medication.

Meals that are high in protein and fiber help you feel fuller longer. Solid foods tend to be more satisfying than liquids, and ultra processed foods are often hyperpalatable (foods designed to be irresistibly tasty and hard to stop), so they can still trigger overeating. GLP-1s help quiet the background, but your food choices and environment still matter.

To support your success with GLP-1s:

A tool in your toolkit

GLP-1 medications are a helpful tool, but you are still the driver of your health journey. If you want to learn more about GLP1’s let your dietitian know.

Remember, dietitians are not prescribers, so if you are interested in starting a GLP-1 medication or want to adjust your current dose, arrange to speak with your prescriber.

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