Why Nutrition really Matters When You’re on GLP-1s (And How to Do It Right)
If you are using a GLP-1 (or GLP-1 receptor agonist) as part of a weight-loss or metabolic health journey (even a micro dose) — first, I want to say: I get it. Me too! These medications can feel like a powerful edge and are truly helpful, making your “work” actually “work”! But recent research shows something really important: what you eat (and whether you eat enough of the right nutrients) matters more than ever.
As someone passionate about helping people lose weight without sacrificing long-term health, supporting your body with nutrition, protein, and nutrient-dense foods — not just caloric restriction — is non-negotiable.
If you’re taking GLP-1s (or thinking about them) and want to eat with purpose — not just eat less — I’d love to help.
A 2025 study looking at real people using GLP-1s found that — while many did lose weight — their diets often fell short of basic nutritional needs.
PubMed (https://pubmed.ncbi.nlm.nih.gov/40352260/)
Here’s what that study found — and how you can use that knowledge to fuel success, not just losses.
Researchers asked 69 adults on GLP-1s to track their food for 3 days and compared their intakes to the standard Dietary Reference Intakes (DRIs). PubMed
While some nutrients were adequate (like certain B-vitamins, zinc, and selenium), a bunch were consistently low: fiber, calcium, magnesium, potassium, iron, vitamin D, vitamin E, vitamin C, and choline.
Many weren’t eating recommended amounts of fruit, vegetables, whole grains, or dairy.
Protein — while meeting acceptable macronutrient ranges — was often too low when calculated on a grams-per-kilogram basis, especially for active clients or those losing weight.
Meanwhile, many were getting a high proportion of calories from fat and saturated fat, which may counteract some metabolic benefits.
In short: yes, people on GLP-1s tend to eat less (that’s part of how the meds work), but that drop in intake can make it really hard to meet micronutrient and protein needs — especially long-term.
Muscle preservation and metabolic health depend on protein & nutrients
Rapid weight loss + inadequate protein + low nutrient intake = higher risk of muscle loss, weaker bones, and metabolic slow-down.
Especially early on, tracking — or working with a coach — helps maintain balance. Regular nutrient checks, meal plans, variety, and adjustments as weight changes are crucial.
If you want to maintain muscle, bone strength, energy, mood — if you want to keep the weight off without sacrificing vitality — you’ve got to treat food as your fuel, building blocks, and medicine — not just a tool for restriction.