It might feel like mission accomplished when your appetite subsides on GLP-1s, but it’s crucial to continue eating enough, even if cravings are low or nonexistent. “Your body still has a full-time job—even when your appetite clocks out,” says dietitian Sahar Berjis. “GLP-1s suppress hunger signals, but they don’t eliminate your body’s nutritional needs.” Just because you don’t feel hungry doesn’t mean your cells don’t need protein for repair, vitamins for enzymatic reactions, minerals for bone density and calories for basic metabolic function, adds holistic nutritionist Jennifer Hanway.
“We want to ensure patients are not becoming nutrient-deficient or losing muscle while losing fat. Vitamin and mineral intake with sufficient protein is important for this,” says obesity specialist Dr. Spencer Nadolsky, who warns losing weight too quickly can put one at risk for gallstones and muscle loss. “Losing significant lean mass accelerates metabolic decline, making it harder to maintain weight loss long-term and easier to regain fat once you stop the medication,” explains Hanway.
Berjis adds that under-eating can also slow metabolism and disrupt hormones and gut health, leading to fatigue, dizziness, irritability and intense rebound cravings later. Additionally, “Rapid weight loss without adequate protein and collagen-supporting nutrients leads to facial volume loss, sagging skin and ‘Ozempic face,’” says Hanway.
“For women over 40, the stakes are even higher,” Hanway notes. “Hormonal changes already increase muscle loss and reduce muscle protein synthesis efficiency, so combining GLP-1s with inadequate protein accelerates the exact decline you’re trying to reverse. Eating enough, even when you’re not hungry, protects the metabolically active tissue that keeps you strong, sculpted and healthy long-term.”
So what does “eating enough” actually look like while taking a GLP-1? We’re breaking it down with expert insight, ahead.
Featured Experts
- Sahar Berjis is a dietitian and the founder of Inner Health & Wellness
- Jennifer Hanway is a holistic nutritionist
- Dr. Spencer Nadolsky is an obesity and lipid specialist in Portage, MI
Expert tips to ensure you’re eating enough while taking GLP-1s
Get a good dietitian
Working with a dietitian can make a meaningful difference in your GLP-1 journey. “Dietitians will often help structure their diet to help with weight loss while also ensuring they’re getting enough vitamins and minerals and protein to optimize health and body composition,” says Dr. Nadolsky.
Eat by the clock, not just cravings
“If hunger cues are whisper-quiet, aim for gentle structure,” says Berjis. “Think of it as refueling, not forcing.” On GLP-1s, waiting to feel hungry can backfire, leading to blood sugar crashes, nausea and low energy, she warns. “The truth is, you may not feel hungry until it’s too late and your nutrients are depleting, so be sure to eat a little something every few hours.”
Hanway suggests scheduling meals rather than waiting on hunger cues. “GLP-1s suppress appetite signals, so you can’t rely on feeling hungry to tell you when to eat,” she says. “Set a meal rhythm with three protein-anchored meals at consistent times, even if portions are smaller. This ensures you’re consistently meeting your nutritional needs rather than accidentally under-eating for days at a time.”
Liquids are your secret weapon
“When chewing feels like too much, sip your nutrition,” suggests Berjis. She recommends bone broth with added protein, smoothies with protein and fiber and blended vegetable or lentil soups. “A smoothie with Greek yogurt or kefir, protein powder, frozen berries and spinach can deliver 30 to 40 grams of protein in a drinkable format. This bypasses the ‘I can’t eat another bite’ barrier while still hitting your protein targets,” says Hanway.
Have mini meals
Dr. Nadolsky recommends trying smaller, more frequent meals. Berjis agrees: You don’t need a big plate—grazing on snack-sized meals throughout the day can help ensure you’re eating something.
Front-load nutritious meals
Even if all you can manage is a few bites, make them count by ensuring you get some protein in, says Berjis. She recommends eggs, yogurt, chicken, tofu, cottage cheese and protein smoothies. “Front-load nutrition earlier in the day when nausea is typically lowest and tolerance is better, then keep evening meals smaller and simpler,” suggests Hanway. “Most people find they can eat more substantial meals in the morning and prefer lighter, easier-to-digest options later.”
Hydrate smarter
“Appetite loss often comes with dehydration,” says Berjis. In addition to upping your water intake, she recommends adding electrolytes to help prevent dizziness, fatigue and nausea.
Track your intake
Hanway recommends tracking your intake initially, even just for a week. “Most people drastically underestimate how little they’re eating on GLP-1s, and tracking reveals patterns that help you hit minimums for protein and total calories,” she says. “You don’t need to track forever, but the awareness is invaluable early on.”
Foods to focus on when taking GLP-1s
Protein
Protein is getting a lot of press lately, and Dr. Nadolsky says it is, in fact, important, especially when taking GLP-1s. Consider protein your anchor as it protects muscles, stabilizes blood sugar and supports metabolism, says Berjis. Hanway adds that leucine-rich proteins—animal-based proteins that contain all nine essential amino acids—are the top priority.
“The most important strategy is to prioritize higher protein, nutrient-dense foods at every meal,” says Hanway. “When appetite is suppressed and volume is limited, every bite needs to count. Aim for 30 to 35 grams of complete, high-quality protein per meal. Foods like Greek yogurt, cottage cheese, eggs, fish, chicken or a high-quality protein powder deliver maximum nutrition without requiring large portions, and they signal your body to preserve lean muscle mass during weight loss. Target one gram of protein per pound of body weight daily, distributed across at least three meals.”
Fiber and probiotic-rich foods
Dr. Nadolsky says, “fiber-rich, nutrient-dense, carbohydrate-containing foods are just as important as protein for optimizing bowel movements and energy.” Fiber is essential for gut and hormone support, but it’s important to boost fiber gently and not overload yourself, notes Berjis. She recommends swapping refined carbs for fiber-rich ones and adding small amounts of legumes and seeds—such as chickpeas, black beans, lentils, chia, flax, pumpkin seeds, and basil seeds—to your diet. “This helps digestion, fullness, and estrogen balance without worsening side effects.”
Probiotic-rich foods, like Greek yogurt and kefir, can also help support gut health during any GLP-1 related disruption, says Hanway. Additionally, “Bone broth provides amino acids and minerals and is easy to digest, while collagen peptides offer bonus protein for skin, joints and gut lining.”
Healthy fats
Healthy fats are important hormone fuel, says Berjis. She recommends including avocados, olive oil, nuts, seeds, and fatty fish as part of your diet.
Polyphenol-rich plant foods
“Polyphenol-rich plant foods are essential for cellular health, antioxidant protection and skin regeneration,” explains Hanway. “Berries, dark leafy greens, green tea, dark chocolate, olive oil and colorful vegetables deliver powerful anti-inflammatory compounds that support collagen synthesis, protect against oxidative stress and enhance skin radiance from within. These foods are particularly valuable during weight loss when cellular turnover is high and your body needs extra antioxidant support to maintain skin elasticity and repair.”
Carbs
Yes, you should be having carbs, but Berjis recommends choosing wisely, as too many refined carbs can worsen GLP-1 side effects. She suggests keeping foods like fruit and sweet potatoes in your rotation. Dr. Nadolsky urges patients not to be afraid of carbs from fruits, whole grains and vegetables while using a GLP-1.
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