GLP-1 medications like Ozempic®, Wegovy®, and Zepbound® have opened new doors for people struggling to lose weight. If you’ve started one or are exploring your options, you should know these medications work best when combined with the right nutrition plan, not used as a replacement for one.
Without the right nutrition support, many people experience side effects, low energy, or weight regain.
That’s why in May 2025, four of the nation’s leading health organizations released expert nutrition guidelines for people taking GLP-1s. Their goal: help you feel better, stay on track, and maintain your results for the long term.
Here’s why it matters, what the experts recommend, and simple ways to make it work in your daily life.
How GLP-1s Support Weight Loss and Health
GLP-1 medications mimic a hormone your body naturally produces. By binding to receptors in the gut, brain, pancreas, and other organs, they help reduce appetite, curb cravings, slow digestion, and improve blood sugar control. Some people also report better sleep, more stable energy, and reduced inflammation.
Thanks to these effects, GLP-1s can lead to impressive weight loss. Clinical trials show people can lose 5 to 18 percent of their body weight in just over a year. This is much more than what is typically seen with lifestyle changes alone.
But results in everyday life don’t always match clinical data. More than half of people stop taking GLP-1s within a year, often due to side effects like nausea, fatigue, and constipation. Others plateau or regain the weight they lost.
These challenges are not just about the medication. In many cases, they reflect what’s missing: nutrition support.
How Poor Nutrition Undermines Progress on GLP-1s
When your appetite drops and side effects kick in, it becomes easy to eat too little. While eating less is part of how GLP-1s work, not eating well enough can interfere with your progress.
Here’s how inadequate nutrition can affect your results:
- Nutrient Deficiencies
Low food intake, especially with nausea or diarrhea, can cause deficiencies in nutrients like iron, calcium, magnesium, and B vitamins. These nutrients support energy, immunity, and metabolism. When they are lacking, you may notice fatigue, thinning hair, brittle nails, or constipation.
- Muscle and Bone Loss
Whenever you lose weight, you will lose both fat and muscle. Without enough protein, your body may lose more muscle than it should, which slows metabolism and weakens your body. Bone density may also decline, especially in women and older adults.
- Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea increase the risk of dehydration. Low fluid intake can also lead to fatigue, constipation, kidney strain, and irregular heartbeats.
- Weight Regain
GLP-1s reduce hunger but do not teach lasting habits. Without a plan to maintain balanced eating, many people regain weight. One large study found that about two-thirds of the weight lost with GLP-1s was regained within a year of stopping the medication.
These concerns are why experts emphasize that GLP-1s are a tool, not the entire solution. Pairing medication with a personalized nutrition strategy supports your health and helps your results last. So, what does a good nutrition plan look like?
What the Experts Recommend and How to Make It Work
To help people succeed, four national health organizations—the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society—released expert nutrition guidelines in 2025.
Their recommendations are based on research showing that people who combine GLP-1 treatment with nutritional support lose more weight, experience fewer side effects, and are more likely to maintain their progress after stopping medication.
Here are the key strategies, along with simple ways to apply them.
1. Prioritize Protein
Why it matters: Protein helps preserve muscle mass and bone strength while you lose weight. It also helps keep you full and satisfied.
How to do it:
- Aim for around 80–120 grams of protein per day. Pair adequate protein intake with strength training to best protect muscles.
- Include a protein source at every meal and snack. Eat protein first at each meal to increase the chances you’ll get enough protein before feeling full.
- Choose lean options like eggs, chicken, fish, dairy, tofu, and beans instead of red or processed meats. Choices that give you a lot of protein in relatively small portion sizes include Greek yogurt, cottage cheese, and egg whites.
- Use protein shakes or bars if needed (look for low-sugar and at least 10 grams of protein per serving)
2. Make Every Bite Count with Nutrient-Dense Foods
Why it matters: With reduced appetite, every bite should provide vitamins, minerals, and fiber.
How to do it
- Use the plate method as a guide: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then split the remainder of your plate between lean proteins and fiber-rich grains.
- Use high-fiber whole grains more often than refined grains (like white breads and processed snack foods).
- Review your diet with a healthcare provider to decide if supplements are needed.
3. Avoid Low-Nutrient Foods That Make Side Effects Worse
Why it matters: High-fat and ultra-processed foods can trigger or worsen nausea and digestive symptoms. Plus, they’re low in nutrient value, taking space away from more nutritious options that protect you from nutrient deficiencies.
How to do it:
- Avoid fried foods and processed meats, like bacon, sausage, lunch meat, and fast food. Instead, choose baked, roasted, or broiled proteins like chicken, fish, tofu, or nuts.
- Cut back on sugary drinks and snacks.
- Choose gentle options, like bananas, oatmeal, or broth, when experiencing nausea.
4. Eat Small, Frequent Meals
Why it matters: Smaller meals eaten frequently throughout the day help you meet your nutrition goals, even with a low appetite.
How to do it:
- Target eating every 3–4 hours, even if it’s just a snack.
- Try easy combos that include protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with whole grain crackers and veggie sticks.
- Use phone reminders or meal timers if needed.
5. Stay Hydrated
Why it matters: Nausea, vomiting, diarrhea, and low hunger cues can increase your risk for dehydration. Dehydration can worsen constipation, deplete energy, and negatively impact kidney and heart health.
How to do it:
- Keep water or herbal tea with you throughout the day.
- Sip fluids between meals to avoid feeling overly full at mealtime.
- Try ginger tea, broths, or electrolyte drinks if you’re dealing with nausea or vomiting.
6. Build Cooking Confidence Over Time
Why it matters: Cooking skills support long-term success by giving you more control over what you eat.
How to do it:
- Start by cooking one more meal at home each week.
- Lean on simple tools like sheet pan dinners or one-pot soups.
- Using meal replacement products, like those that are part of the Nutrisystem Meal Plans, can help you practice a balanced eating structure while you build the skills to cook more on your own.
What About Keto or Intermittent Fasting?
Some people pair GLP-1s with diets like keto or intermittent fasting. These approaches may work for some, but can cause complications during GLP-1 treatment.
Keto is very low in carbohydrates. Since GLP-1s lower blood sugar, this combination can cause dangerously low levels. The high-fat focus of keto may also increase nausea and reduce fiber intake.
Intermittent fasting encourages long periods without food. Combined with reduced appetite, this can make it hard to meet your nutritional needs and may increase the risk of blood sugar drops and binge eating.
Instead, focus on balanced meals you can stick with consistently. A steady eating routine that fits your lifestyle will be more sustainable and supportive of long-term results.
Working with a dietitian or healthcare provider can help you personalize your approach and stay supported throughout your journey.
Bottom Line: A Smart Nutrition Plan Helps GLP-1s Work Better
GLP-1 medications can be a powerful tool for weight loss, but nutrition is still the foundation for success. The right plan helps reduce side effects, protect your energy, and make results last beyond the medication itself.
Nutrisystem’s high protein approach to weight loss, featuring portion-controlled meals, can provide convenience to help you get started building healthy habits.
Remember, healthy weight loss is not just about eating less. It’s about giving your body the nutrition it needs to feel strong, energized, and confident, for good.
References:
- Expert Panel. Nutritional priorities to support GLP‑1 therapy for obesity. Obesity. Published May 30, 2025. doi:10.1002/oby.24336
The post Taking a GLP-1 for Weight Loss? Here’s the Nutrition Plan Experts Recommend appeared first on The Leaf.
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