How To Fuel Your Body On and After GLP-1

The use of GLP-1 medications – such as Wegovy, Mounjaro and Ozempic – is rapidly increasing across the UK (and globally) for both weight loss and type 2 diabetes management. While these drugs can be remarkably effective, it's essential they’re paired with a balanced, well-planned diet. Why? Because research suggests that the weight lost on GLP-1 medications isn’t just fat – up to 60% may come from lean muscle mass, which plays a critical role in metabolic health, strength and long-term weight maintenance.

GLP-1 medications -  which should always be used under the guidance of a healthcare professional - work by mimicking glucagon-like peptide 1, a hormone that slows digestion, enhances insulin sensitivity, lowers blood sugar, and reduces appetite.

However, once the medication is stopped, it’s common for appetite and metabolic rate to return to previous levels. That’s why it’s so important to proactively support and preserve muscle mass during treatment, and to follow a thoughtful, targeted nutrition plan throughout to set you up for success. Doing so can help sustain the progress you’ve made and set you up for better long-term outcomes. 

How to eat while on
GLP-1 medication 

Prioritise protein

One of the biggest concerns with GLP-1 medication is the potential loss of lean muscle mass. To counteract this, aim to include 1.2g per kg of ideal body weight of high-quality protein. Examples of easy ways to get in good hits of protein include a 100g chicken breast, four whole eggs, 300g of firm tofu, ora cup of cooked lentils. Protein not only supports muscle maintenance and growth but also helps you stay fuller for longer. Pairing this with regular resistance training is key to preserving strength and metabolic health.

Keep meals small and balanced

Because GLP-1 drugs slow gastric emptying, large meals can lead to bloating, nausea or acid reflux. Instead, opt for smaller, nutrient-dense meals and eat them slowly and mindfully. This not only supports digestion but also helps establish sustainable habits for when you eventually transition off the medication.

Eat fermented foods

Fermented foods have a variety of benefits, all of which can be beneficial whilst on, or after, a GLP-1 medication. They support healthy gut bacteria, help naturally boost GLP-1 levels, and are beneficial to blood sugar control. 

Stay hydrated

With a reduced appetite, many people forget to drink enough water, which leads to dehydration. Make a habit of sipping water consistently throughout the day. To optimise your hydration, consider adding our electrolyte supplement, Cellular Hydration, to your morning routine.

Choose nutrient-dense foods

When your overall food intake is reduced, it’s even more important to make every bite count. Focus on whole, unprocessed foods rich in fibre (like beans, whole grains and vegetables), healthy fats (such as nuts, seeds, olive oil and avocado), and a wide variety of colourful fruits and vegetables. Avoid greasy, sugary or ultra-processed foods, which can not only lack nutritional value but also increase the risk of nausea or digestive discomfort.

Consider supplement support

While food should be your first source of nutrients, supplements can help fill any gaps – especially while your intake is lower. It's important to consult your doctor when starting supplementation whilst on medication. We love:

Advanced Multi-Nutrient: Packed with over 40 essential vitamins, minerals, herbs and botanicals to support overall cellular health. This also provides you with your daily dose of Vitamin D3. 

Essential Creatine: Supported energy production, strength, post-workout recovery and female hormonal health.

Essential Omegas: Try focusing on the SMASH fish (sardines, mackerel, anchovies, salmon, herring) but if you don’t think you’re getting enough, try a daily dose of Essential Omegas. 

Coming off GLP-1 medication: What to know

Just as it’s important to seek advice when going on GLP-1s, the same goes for coming off of them - especially for those with a medical condition. Reducing your dosage over time alongside a lifestyle plan can allow your body to adjust.  Stopping too abruptly can lead to a sudden return of “food noise” - heightened cravings and preoccupation with eating - which may cause fluctuations in appetite and dietary habits. Individuals who tapered off GLP-1 medications under medical supervision were eight times more likely to continue losing weight after stopping (56%) compared to only 7% who quit abruptly. To ease the transition, continue to eat slowly and mindfully, focus on nutrient density, and balance protein and fibre. This can help improve satiety and support more balanced eating patterns. Consider getting support from a nutritionist or functional medicine practitioner, and always check in with your doctor. 

What to eat

Stick to the same dietary principles you followed while on GLP-1 medication. Prioritising protein remains essential – not only does it support muscle mass (which in turn helps your body burn more calories at rest), but it also promotes fullness and good energy levels.

Fibre is another key part of a healthy diet – it supports gut health and helps you feel satisfied after meals – yet over 90% of UK adults don’t get enough. Aim to include fibre-rich foods like whole grains, beans, lentils and vegetables on your plate and continue including a wide variety of colourful veg for their antioxidant and anti-inflammatory benefits.

What to avoid

Highly processed foods – such as sweets, fast food and fizzy drinks – are best avoided. These ultra-processed options are often engineered to be hyper-palatable and addictive, making it easy to overeat and harder to stay on track. They offer no nutritional value and can impact both metabolic and overall health.

While GLP-1 medications can be effective tools for weight loss, maintaining that success requires a holistic approach. Gradually tapering off the medication under medical supervision, adopting healthy lifestyle habits, engaging in regular exercise, and seeking structured support, means a better chance of maintaining achievements and promoting long-term health. 

Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.