GLP-1 Nutrition Guide: Nutrition Support for Ozempic Users

Medications like Ozempic, Wegovy, and other GLP-1 receptor agonists have become increasingly popular for managing type 2 diabetes and aiding in weight loss. However, while these medications are effective tools, they are not magic solutions. Sustainable weight loss and metabolic health still require a comprehensive, evidence-based approach. As a GLP-1 specialist supporting clients across the UK and internationally, I see firsthand the importance of aligning nutritional care with medical therapy. This guide provides essential information on how nutrition supports safe and effective weight loss for individuals using GLP-1 medications.

What Are GLP-1 Medications?

GLP-1 (glucagon-like peptide-1) receptor agonists are medications that mimic a natural hormone involved in appetite regulation and insulin secretion. Common brands include Ozempic (semaglutide), Wegovy, and Mounjaro (tirzepatide). These drugs:

• Slow gastric emptying
• Enhance satiety (fullness)
• Reduce appetite and cravings
• Improve blood sugar control

Learn more from the NIH review on GLP-1 receptor agonists.

Why Nutritional Support from a GLP-1 Specialist Matters

Despite their effectiveness, GLP-1 medications can come with challenges that benefit greatly from clinician oversight:

• Inadequate nutrient intake: Reduced appetite may lead to deficiencies.
• Loss of muscle mass: Rapid weight loss without proper protein intake can reduce lean body mass.
• Digestive side effects: Nausea, constipation, and reflux are common and can be managed with diet.
• Long-term sustainability: Many clients regain weight after stopping medication if no healthy habits were formed.

A GLP-1 specialist can help navigate these risks with a customised, balanced plan.

Common Side Effects: Nutrition Can Help

1. Nausea and Reduced Appetite

GLP-1 users often struggle to eat balanced meals due to persistent nausea or early fullness. A dietary clinician can guide clients in choosing small, nutrient-dense meals that are easy to tolerate and meet essential needs.

2. Constipation

Slower digestion can result in constipation. Hydration, gentle movement, and strategic fibre intake—tailored to tolerance—can be helpful.

3. Fatigue or Weakness

When calorie intake drops too low, energy and muscle strength suffer. Ensuring adequate intake of protein, B vitamins, iron, and magnesium is key to sustained vitality.

Protein: The Foundation of GLP-1 Nutrition

Protein is vital to preserving muscle mass during weight loss. Without it, individuals risk losing strength, tone, and metabolic efficiency. Your GLP-1 specialist will calculate your minimum daily needs based on body weight, activity level, and medical history.

Micronutrients to Watch

Even with reduced food intake, your body still needs vitamins and minerals. Nutrients of concern during GLP-1 therapy include:

• Vitamin B12 – Needed for energy, nerves, and red blood cells
• Iron – Prevents fatigue and supports oxygen transport
• Magnesium – Supports metabolism, muscle, and sleep
• Calcium & Vitamin D – Needed for bone health, especially with lower food volume

Blood testing and symptom tracking, guided by a qualified clinician, help detect deficiencies early. See this clinical review on micronutrient needs for more information.

Hydration and Electrolytes

Appetite-suppressing medications can also lead to unintentional dehydration. Clients may drink and eat less, leading to fatigue, cramps, and headaches. A clinician can help establish a hydration strategy, including electrolyte-rich fluids if needed.

Meal Timing and Structure

GLP-1 users often benefit from a structured approach to eating that includes:

• Regular, balanced meals to maintain energy and blood sugar
• Smaller, frequent portions to improve tolerance
• Adequate recovery nutrition if exercising

How a GLP-1 Specialist Can Support You After Medication

Studies show that many people regain lost weight after stopping GLP-1 medications. Nutrition is the key variable. Clients who build strong habits—such as meal planning, mindful eating, and strength training—fare far better long-term. A GLP-1 specialist ensures that your strategy isn’t just effective while medicated, but also sustainable afterward. See this NEJM study on semaglutide and weight regain.

The Role of a GLP-1 Specialist in Weight Loss Support

Whether you’re taking Ozempic for diabetes or Wegovy for weight loss, support from a qualified GLP-1 specialist ensures safer outcomes. Personalised care might include:

• Meal plans tailored to medication side effects
• Monitoring nutritional adequacy
• Support for muscle retention through resistance training and protein intake
• Behavioural tools to build lasting habits

Conclusion

GLP-1 medications can be powerful allies in managing weight and blood sugar. But to unlock their full potential—and minimise risks—nutrition must be part of the journey. Working with a GLP-1 specialist, locally or virtually, ensures your plan is not only safe, but effective and empowering. If you’re using Ozempic or another GLP-1 medication, now is the time to align with expert guidance for long-term success—especially for people living in larger bodies or navigating metabolic health challenges.

⚠️ Disclaimer:
This article is for educational purposes only. Always consult your healthcare provider or a qualified health professional experienced with GLP-1 therapies before making dietary changes or combining supplements with medication.

Please note, the links provided are Amazon affiliate links. If you buy something using these links, I will receive a small commission, at no additional cost to you. Rest assured that all products recommended have been personally used and endorsed by myself.

Milena Kaler is a is a qualified London Nutritionist, sports nutrition, stubborn weight loss, digestive health, and skin health nutrition specialist. She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.

Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.

Milena’s expertise has been sought by royalty, celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.

As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics.

Additionally, Milena is a member of  The Royal Society of Medicine and The Primary Care Society for Gastroenterology (PCSG).

Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, autoimmune disease, menopause, and skin health.

Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.