Taking Ozempic or Wegovy? Here's What You Actually Need to Eat
If you're scrolling Instagram or TikTok, you've probably noticed something:
Everyone's suddenly an expert on GLP-1 medications.
Influencers are sharing their Ozempic or Mounjaro weight loss journeys. Biohackers are flogging "GLP-1 optimisation" supplements. Food companies are slapping "GLP-1 friendly" labels on everything from protein bars to frozen meals (if you haven't seen it yet, trust me; it’s coming).
And if you're considering these medications (or already taking them), you're probably wondering: What should I actually be eating?
Here's what nobody's telling you:
The food industry is doing what it always does, spotting a health trend and selling you ultra-processed products with clever marketing.
But your body on GLP-1s needs proper nutrition more than ever, not another meal replacement shake or expensive supplement.
Let me explain why.
What's Actually Happening with GLP-1 Medications Right Now
The big news: Oral GLP-1 medications (pills instead of injections) have just been approved in the US.
Why this matters: Pills are cheaper, easier to take, and more acceptable to most people than weekly injections. Which means their use is about to explode.
The science is genuinely impressive:
Average weight loss around 14% over a year
Reduced cardiovascular events
Improvements in sleep apnoea
Better liver health
Reduced risk of heart failure in certain populations
These aren't vanity drugs. They're legitimate tools for managing obesity and metabolic health.
But (and this is important):
GLP-1s Change How You Eat
When you're on these medications, your appetite fundamentally changes.
Research shows people using GLP-1s:
Eat significantly less overall
Massively reduce sugary drinks, alcohol, salty snacks, and bakery items
Find protein and fibre-rich foods more appealing
Feel full much faster
The food industry has noticed.
And here's where it gets messy.
The Problem Nobody's Talking About
Walk into any supermarket and you'll see:
"GLP-1 friendly" frozen meals
"Optimised for appetite suppression" protein bars
High-protein meal replacement shakes marketed specifically for GLP-1 users
Instagram biohackers selling expensive supplement stacks to "protect" you from side effects
Here's the thing that makes me genuinely frustrated:
Higher protein doesn't automatically make ultra-processed food healthy.
Smaller portions don't guarantee nutritional adequacy.
Expensive supplements are mostly unnecessary and unsupported by evidence.
The food industry is doing what it always does: taking a genuine health development and selling you processed crap with clever marketing.
We're making the same mistakes we made with "low-fat" in the 90s and "keto-friendly" in the 2010s.
What Your Body Actually Needs on GLP-1s
Here's the reality:
When your appetite is suppressed, every bite matters more.
You're eating less, which means you have fewer opportunities to get the protein, fibre, vitamins, and minerals your body needs.
This is precisely when food quality becomes critical, not optional.
Let me break down what you actually need (no biohacker nonsense, just evidence):
1. Prioritise Real, Whole Foods
Choose foods that provide nutrients without unnecessary additives:
Whole grains (oats, brown rice, quinoa)
Vegetables (as many colours as possible)
Fruits (especially berries)
Legumes (beans, lentils, chickpeas)
Fish (salmon, mackerel, sardines)
Eggs
Lean meats
Not:
Ultra-processed "GLP-1 friendly" meal replacements
Protein bars with 47 ingredients
Heavily processed meals (even if they're "high protein")
2. Focus on Protein Quality, Not Just Quantity
Yes, protein is crucial for preserving muscle mass during weight loss.
But 30g of protein from a chicken breast with vegetables is NOT the same as 30g from an ultra-processed protein bar.
Your body needs the full package:
Amino acids (yes)
PLUS vitamins, minerals, and other nutrients that come with real food
Aim for 20-30g of protein at each meal from whole food sources:
100-120g cooked chicken breast
120-150g cooked salmon
3 large eggs
150g Greek yoghurt + 30g nuts
150g tofu + quinoa
3. Don't Forget Fibre (This Is Where People Mess Up)
GLP-1 medications already slow gastric emptying.
Add in low fibre intake because you're not eating much?
Recipe for constipation and digestive misery.
You need adequate fibre from:
Vegetables (especially leafy greens, broccoli, Brussels sprouts)
Fruits (berries, apples, pears)
Whole grains (oats, brown rice)
Legumes (beans, lentils)
Aim for: At least 25-30g fibre daily (even when eating less overall)
4. Actually Eat Enough
This is the bit that worries me most.
Appetite suppression on GLP-1s can be POWERFUL.
Some people report feeling genuinely unable to eat normal portions.
But here's the problem:
Undereating isn't the goal.
Your body still needs:
Energy to function
Fuel to maintain muscle mass
Support for your immune system
Nutrients for every single bodily process
Skipping meals or surviving on tiny portions isn't sustainable or healthy.
If you genuinely can't eat enough solid food, we need to talk about strategies like:
Liquid calories (smoothies with protein powder, nut butter, fruit)
Smaller, more frequent meals
Nutrient-dense foods that pack more nutrition into smaller volumes
5. Stay Hydrated (People Forget This One)
Many people on GLP-1s find eating difficult but forget about drinking.
What dehydration does when you're already eating less:
Thickens mucus (your digestive system's first defence)
Reduces nutrient delivery to cells
Impairs detoxification
Makes constipation worse
Can trigger nausea (which makes eating even harder)
Minimum: 2 litres (8 glasses) daily
More if: You exercise, drink coffee, or are in heated environments
Hydrating foods count too: cucumber, watermelon, oranges, soups, herbal teas
What Actually Supports Your Health on GLP-1s (The Real List)
EAT MORE:
Protein at every meal:
Eggs, fish, chicken, Greek yoghurt, tofu, beans, lentils
Fibre-rich vegetables:
Broccoli, spinach, kale, Brussels sprouts, peppers, carrots
Healthy fats:
Avocado, olive oil, nuts, seeds, oily fish (salmon, mackerel)
Whole grains:
Oats, brown rice, quinoa, whole grain bread
Anti-inflammatory foods:
Berries, turmeric, ginger, leafy greens
EAT LESS (Or Avoid):
Ultra-processed "GLP-1 friendly" products
Meal replacement shakes (unless genuinely can't eat solid food)
Protein bars with 40+ ingredients
Expensive "biohacker" supplements
Heavily processed frozen meals
The Expensive Supplement Trap
Let's talk about those Instagram ads.
You know the ones:
"GLP-1 Optimisation Stack - Only £97/month!"
"Protect Your Muscle Mass While on Ozempic!"
"Essential Supplements for Weight Loss Jab Users!"
Here's what you actually need to know:
Most of these are completely unnecessary.
If you're eating a varied, whole-food diet (even in smaller amounts), you don't need expensive proprietary blends.
What MIGHT be helpful (and should be discussed with a healthcare professional):
Vitamin D (most people in the UK need this anyway, especially October-March)
Omega-3 (if you're not eating oily fish 2-3x weekly)
A basic multivitamin/mineral (if you're genuinely struggling to eat enough variety)
Magnesium glycinate (if constipation is an issue)
What you DON'T need:
"Muscle preservation formulas" - just eat adequate protein
"Gut health optimisers" - just eat fibre and fermented foods
"Metabolism boosters" - not a thing
"GLP-1 enhancers" - you're literally taking medication that does this
Save your money.
The Bottom Line (What I Actually Want You to Remember)
GLP-1 medications are powerful tools. The science is impressive. For some people, they're genuinely life-changing.
But they work best when you're still eating real, nourishing food.
Appetite suppression alone is not a nutrition strategy.
What you eat (even if it's less) still matters enormously for:
Maintaining muscle mass
Supporting bone density
Keeping your immune system functioning
Hormone production
Energy levels
Long-term metabolic health
The food industry wants to sell you "GLP-1 friendly" ultra-processed products.
Biohackers want to sell you expensive supplement stacks.
What your body actually needs: real food, eaten mindfully, in amounts that genuinely nourish you.
That's it.
No fancy labels required.
What to Do Next
If you're taking (or considering) GLP-1 medications:
Focus on:
Protein at every meal (20-30g from whole food sources)
Fibre-rich vegetables and whole grains
Healthy fats from real food
Staying hydrated (2L+ daily)
Eating ENOUGH (even if you're not hungry)
Ignore:
"GLP-1 friendly" processed products
Expensive supplement stacks
Biohacker nonsense on Instagram
Meal replacement shakes (unless genuinely necessary)
Get support if:
You're genuinely struggling to eat enough
You're losing muscle mass rapidly
You're experiencing severe digestive issues
You're feeling constantly exhausted
You're not sure what "eating well on GLP-1s" actually looks like for YOU
This is where personalised nutritional support makes all the difference.
Because your body on these medications has specific needs.
And generic advice from Instagram influencers isn't enough.
Does this information make sense? Are you on GLP-1 medications and struggling with what to actually eat? Or considering them and wondering how to approach nutrition? I'd genuinely love to hear your thoughts - drop a comment below.
Catherine x
Want personalised support with nutrition on GLP-1 medications?
Book a free 20-minute discovery call and let's discuss what YOUR body actually needs.