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Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound can be a game-changer for weight loss, but just because your appetite is smaller doesn’t mean your diet doesn’t matter!
If you’re making the wrong food choices, skipping meals, or ignoring key nutrients, you could be slowing down your results without even realising it.
But don’t worry—I’ve got you! In this post, I’ll break down the biggest diet mistakes people make on GLP-1 medications and exactly how to fix them so you can lose weight efficiently, stay full, and feel your best.
1. Not Eating Enough Protein
One of the biggest mistakes people make on GLP-1 medications is not getting enough protein.
Since Ozempic, Wegovy, and Mounjaro suppress appetite, you might be eating less overall, which means you need to prioritise protein even more.
Why This Is a Problem:
- Protein helps preserve muscle mass, especially during weight loss.
- It keeps you fuller for longer, helping you avoid unnecessary snacking.
- Low protein intake can lead to muscle loss instead of just fat loss.
How to Fix It:
- Aim for high-protein GLP-1 meals like lean meats, fish, eggs, Greek yoghurt, tofu, and legumes.
- Incorporate whole food protein sources in every meal.
- Use Glp1-friendly recipes that prioritise lean proteins over empty calories.
If you’re trying to keep your meals high-protein but still tasty, you’ve got to check out Good Bites: High-Protein Manual. It’s full of super simple, delicious recipes that actually make sticking to your goals feel easy.
Pro Tip: Try Zepbound meal ideas with protein-packed options like grilled chicken with roasted veggies or a Semaglutide-friendly omelette with cheese and spinach.
2. Eating Too Few Calories
Because GLP-1 medications reduce hunger, many people end up eating too little, thinking fewer calories = faster weight loss.
But undereating can actually slow your metabolism, leaving you feeling sluggish and hitting plateaus.
Why This Is a Problem:
- Your body burns fewer calories when it senses too little food.
- Low energy levels can make it harder to stay active.
- Extreme calorie restriction can lead to binge eating later on.
How to Fix It:
- Follow a balanced meal plan and try to eat 5 small meals a day to spread your intake throughout the day.
- Eat nutrient-dense meals that provide energy while keeping portions manageable.
- Try a Volumetrics diet meal plan, which focuses on high-volume, low-calorie foods that keep you full.
3. Overeating Processed & Sugary Foods
Some people think GLP-1 medications let them eat whatever they want and still lose weight—but unfortunately, that’s not how it works!
If you fill up on processed foods, you could slow progress and trigger unnecessary cravings.
Why This Is a Problem:
- Ultra-processed foods spike blood sugar levels and lead to crashes.
- Sugary snacks don’t keep you full, making you eat more later.
- Processed foods often lack essential nutrients like fibre, protein, and healthy fats.
How to Fix It:
- Choose whole food protein sources over processed alternatives.
- Swap sugary snacks for something like Greek yoghurt with berries or protein smoothies.
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4. Ignoring Hydration
GLP-1 medications slow digestion, which means drinking enough water is crucial to prevent constipation, dehydration, and nausea.
Many people don’t realise they’re not drinking enough until they start feeling sluggish.
Why This Is a Problem:
- Dehydration makes you feel hungrier, even when you’re not.
- It can cause headaches, fatigue, and slow digestion.
- Proper hydration helps your body metabolise fat more efficiently.
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How to Fix It:
- Drink at least 2–3 litres of water daily.
- Add electrolytes if you feel fatigued.
Pro Tip: Keep a water bottle with you at all times and aim for hydration-focused meals, like soups, smoothies, and water-rich fruits.
5. Not Prioritising Fibre Intake
Since GLP-1 medications slow down digestion, eating low-fibre foods can lead to constipation and bloating.
Fibre keeps your gut happy, helps control blood sugar levels, and makes you feel fuller for longer.
Why This Is a Problem:
- Low fibre intake leads to sluggish digestion.
- You may feel bloated, constipated, or uncomfortable.
- A lack of fibre causes blood sugar spikes, affecting weight loss.
How to Fix It:
- Increase fibre gradually – Avoid bloating by slowly adding more fibre-rich foods.
- Try fibre supplements if needed – Psyllium husk or Benefiber can help meet daily needs.
- Choose whole grains – Swap white rice and bread for quinoa, brown rice, or whole wheat options.
Pro Tip: Add avocados, leafy greens, and legumes to support digestion and boost satiety.
Like this post? Check these ones out next!
- 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
- The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good
- The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)
- Holistic Nutrition 101: A Complete Guide to Nourishing Your Body
- How to Create SMART Nutrition Goals and Stick to Them
- Top 7 Superfoods to Boost Metabolism and Burn Fat Fast
Final Thoughts
Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work. You still need to fuel your body properly if you want to feel good, stay energised, and actually see long-term results.
Think of it like this: You’ve been handed the keys to a Ferrari, but if you chuck in the wrong fuel—skipping meals, eating too much junk, or ignoring basic nutrition—you’re not going to get very far.
You’ll be sat there, wondering why your energy is in the gutter and why you’re feeling sluggish. No, it’s not the meds—it’s what’s on your plate!
So here’s the plan: prioritise protein like it’s your best friend, because it’ll keep you full and stop your muscles from disappearing. Eat enough calories so your metabolism doesn’t go on strike. Ditch the ultra-processed stuff and go for whole foods that actually do something for your body. Drink your water, because dehydration is not the vibe. And for the love of all things good, get that fibre in—your gut (and the toilet) will thank you.
This isn’t about being perfect. It’s about making small, smart choices that add up. You’re already doing the hard part by taking action—now let’s fine-tune things so you can feel amazing, stay consistent, and smash your weight loss goals.
Need a helping hand? Check out my GLP-1-friendly meal plan—full of high-protein, balanced, and downright delicious recipes to keep you on track without feeling deprived. You’ve got this! 🚀
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Studies
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are highly effective for weight loss but require dietary adjustments to maximise results (Kute et al., 2024).
Protein intake is crucial during weight loss on GLP-1 medications to prevent muscle loss, as these drugs reduce overall appetite (Mazzaferro et al., 2024).
Eating too few calories can slow metabolism, reduce energy levels, and lead to plateaus in weight loss (Kute et al., 2024).
Processed and sugary foods spike blood sugar, trigger cravings, and hinder weight loss progress on GLP-1 medications (Mazzaferro et al., 2024).
Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).
Fibre intake is essential to avoid constipation and support gut health, as these medications delay gastric emptying (Mahase, 2023).