A Dietitian's Guide to What to Eat on GLP-1 Medication1

What to Eat on Weight Loss Medications: The 3-Part Balanced Plate

It's important to eat a healthy, balanced diet alongside your GLP-1 medication, so you get all the nutrients you need to stay healthy. Foods like biscuits and crisps are low in nutrients - and if they fill up your stomach, it becomes tricky to get enough protein, vitamins and minerals in on top.

Skipping meals can lead to nutrient shortfalls over time, so aim for 2–3 balanced meals a day. Because of the side effects while on weight loss medications, you may find little and often works better than three big meals - in which case, make sure those smaller meals and snacks are still balanced.

So what does "balanced" actually mean? What is a balanced plate? Try to build every meal around three things:

If you're counting calories alongside your medication, it's worth remembering that calories don't always equal nutrition.

Take a low-calorie cereal bar. It might be just ~100kcal, but it offers very little nutritionally.

Two oatcakes with hummus contain a few more calories - but they're a more nutritious choice. The fibre in the oatcakes and chickpeas keeps you full and supports gut health, the protein in the chickpeas protect your muscle, and there's vitamins and minerals too.

Managing side effects of GLP-1 medications

The side effects of GLP-1 medications like Mounjaro and Ozempic are well known - a quick internet search, social media or conversations with people taking these weight loss medications will probably tell you that! The good news is that most side effects are mild to moderate and often improve as your body adjusts to the medication within a few weeks.

Just like any medication, not everyone experiences the same side effects, and there are lots of things you can do to help manage them. Dietary changes can make a real difference, and your healthcare team can also support you if side effects are affecting your day-to-day life.

GLP-1 medications work partly by slowing down how quickly food leaves your stomach. This helps you feel fuller sooner and for longer, but it can also contribute to some common side effects, including:

• Feeling sick
• Being sick
• Heartburn or indigestion
• Diarrhoea
• Constipation
• Reduced appetite

Nutrition tips to help manage side effects

Small changes to how and what you eat can often help:

• Reduce portion sizes - your appetite may be lower, so smaller meals are often easier to tolerate
• Stop eating when you feel full (even if there is food left)
• Eat slowly and take your time with meals
• Avoid very high-fat meals like fried food, creamy sauces or high fat dressings like cheese and mayonnaise as they can worsen nausea and discomfort
• Avoid fizzy drinks as they can make you feel bloated and uncomfortable
• Eat plenty of fibre (fruits, vegetables and wholegrains) and fluids to help manage constipation
• Try to leave around 3 hours between your last meal or snack and going to bed if you experience heartburn or indigestion

Sometimes dietary changes aren’t enough, and your healthcare team may recommend medication to help manage symptoms. For example, if you are experiencing lots of heartburn, you may be able to take medication to help. Similarly, your pharmacist or GP can advise on suitable options if constipation is a problem.

If side effects are making it difficult to stay hydrated or you’re struggling to eat enough (for example, you can’t manage at least two to three small meals a day), speak to your healthcare team. The dose increases are not a race - your prescriber may recommend staying at your current dose for longer or adjusting your dose to help your body adapt.

What about hair loss on GLP-1 medications?

Some people taking GLP-1 medications report hair loss. This is thought to be linked more to weight loss itself, rather than a direct effect of the medication. Similar hair shedding can happen after other forms of significant weight loss, including after weight loss surgery.

Rapid weight loss, reduced food intake and stress on the body can affect the hair growth cycle, so making sure you’re eating enough protein and getting a good range of nutrients is important. If you’re concerned about hair loss or your nutritional intake, speak to your healthcare team or a dietitian for personalised advice.

Do I need supplements?

⁠For most people, a healthy, balanced diet will provide all the nutrients your body needs while taking a GLP-1 medication. Supplements aren’t routinely needed, but there may be times when they can be helpful.

If you’re experiencing lots of side effects and struggling to eat enough food, or you’re only managing a few small meals a day, a multivitamin can be a useful safety net. This may be particularly helpful during the early stages of treatment when your appetite is changing and your food intake may be more variable.

If blood tests show that you have low levels of specific nutrients, such as iron, vitamin D or vitamin B12, your healthcare team can advise on the right supplement and dose for you. If you follow a vegetarian or vegan diet, or have other dietary restrictions that make it harder to meet your nutritional needs chat to your provider about which supplements you need.

GLP-1 medications do not stop your body absorbing nutrients. However, because they slow stomach emptying and help you feel fuller for longer, some people naturally eat less or have a smaller variety of foods in their diet. Side effects such as nausea or constipation can also make eating a balanced diet more challenging.

If you’re worried that side effects are affecting your food intake, or you’re finding it difficult to eat a varied diet, speak to your healthcare team or a dietitian who can help you make sure you’re meeting your nutritional needs.

Managing cravings and emotional eating on GLP-1 medications

GLP-1 medications like Mounjaro and Wegovy reduce appetite and many people find they quieten cravings or "food noise" - the continuous internal thoughts about food. But those thoughts don't always disappear completely. And the medications don't remove the emotional, social and behavioural reasons we eat.

Sometimes we eat because we're happy, sad, bored, stressed, celebrating, socialising - or simply because food is there. Turning to food for comfort is completely normal, and if it's still happening on your medication, you're not doing anything wrong. The goal isn't to take the enjoyment out of food, but to build a wider set of tools so food isn't your only option for managing emotions.

Identifying your triggers

If you find you are eating emotionally, start by exploring when and why it happens - keeping track in a diary or notebook can help. You might find you eat more:

• After a stressful meeting
• When you're tired or overwhelmed
• In certain social situations
• Around particular people or places

Once you know your triggers, you can plan alternatives. For example:

• Catch-ups with a friend - suggest a walk instead of meeting around food, and be open about your goals.
• Work stress - find another way to decompress, like a bath, music, a walk or an early night.

Continuing long term: what happens when hunger returns

Once you've been using a GLP-1 medication for a while, you might notice your hunger, food noise and cravings creeping back. It can feel like the medication has stopped working — and you might wonder whether to come off it.

This typically happens as your body adapts to the medication. For some it's a relief if side effects were difficult to manage; for others it's frustrating.

Focus on protein and fibre-rich foods, which keep you fuller for longer. And if cravings or emotional eating spike, lean into identifying your triggers and finding other ways to cope.

You can also talk to your provider about reviewing your plan and dose. These medications are designed for long-term use, though doses can be adjusted over time as you reach your goals and move towards maintaining your weight loss.

At Field Doctor, we understand the value of nutrition while on GLP-1 medications, and can help support your weight loss journey. You can fill out our quiz to create a personalised menu depending on your dietary requirements and needs.