How To Use Nutrition to Boost the Effectiveness of GLP-1 Medications.
GLP-1 medications like Ozempic, Wegovy, and Mounjaro have generated a lot of buzz — and for good reason. These medications, originally developed to manage type 2 diabetes, are now widely prescribed for weight management, and studies show they can support clinically significant weight loss.
But here’s what many people don’t realise:
GLP-1 medications work best when combined with the right nutrition and lifestyle approach.
In this blog post, we’ll explain what GLP-1 medications are, how they work, and how nutrition guidance from a registered dietitian can enhance their effectiveness — helping you achieve your health goals more sustainably and safely.
What Are GLP-1 Medications?
GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced in your gut. GLP-1 medications are GLP-1 receptor agonists, which means they mimic the effects of this hormone.
They work by:
Slowing gastric emptying (keeping food in your stomach longer)
Reducing appetite and food cravings
Improving insulin sensitivity
Stabilising blood sugar levels
These effects make GLP-1 medications useful not only for managing type 2 diabetes, but also for supporting weight loss in individuals with overweight or obesity.
Some of the most commonly prescribed GLP-1 medications in Ireland and globally include:
Ozempic (semaglutide)
Wegovy (semaglutide at higher dose for weight loss)
Saxenda (liraglutide)
Mounjaro (tirzepatide – a dual GIP/GLP-1 receptor agonist)
Why Nutrition Still Matters
While these medications help reduce hunger, they don’t automatically ensure balanced eating or long-term behaviour change.
In fact, relying solely on the appetite-suppressing effects of GLP-1s may lead to:
Undereating or skipping meals
Low energy and fatigue
Nutrient deficiencies
Muscle loss instead of fat loss
Binge eating when coming off the medication
Working with a CORU-registered dietitian can help ensure that your nutrition supports your metabolism, muscle mass, blood sugar, and long-term health — not just weight loss.
Nutritional Strategies to Maximise GLP-1 Results
Here’s how nutrition can work hand-in-hand with GLP-1 therapy:
1. Prioritise Protein at Every Meal
GLP-1 medications can reduce overall food intake — which means it’s even more important to make every bite count.
Why protein matters:
Helps maintain muscle mass during weight loss
Supports fullness and appetite regulation
Stabilises blood sugar and reduces cravings
Aim for at least 20–30g of protein per main meal.
Sources include lean meat, fish, eggs, dairy, lentils, beans, tofu, and protein-rich snacks.
2. Include High-Fibre Foods
Fibre adds bulk to meals, promotes fullness, supports digestion, and nourishes your gut microbiome — which may also play a role in appetite regulation.
Great sources include:
Vegetables (especially leafy greens and cruciferous veg)
Whole grains (e.g. oats, brown rice, quinoa)
Legumes (beans, lentils, chickpeas)
Fruits with skin
Aim for 25–35g of fibre per day — slowly increasing intake to avoid bloating.
3. Stay Hydrated and Manage Side Effects
Common side effects of GLP-1 meds include nausea, constipation, and bloating — especially in the first few weeks.
Tips to manage this:
Small, frequent meals instead of large portions
Stay well hydrated with water and herbal teas
Include soft, easy-to-digest foods (like soups, smoothies or yoghurt) during flare-ups
Avoid greasy or overly rich meals, which may worsen nausea
A dietitian can guide you through a phased eating plan that eases side effects while ensuring adequate nutrition.
4. Limit Foods High in Saturated Fat and Free Sugar
Even if you’re eating less, relying on high-sugar, high-fat foods when taking a GLP-1 medication: can lead to:
Nutritional imbalances
Increased nausea and diarrhea
Provide poor satiety (leading to over-snacking)
Limit your micronutrient intake
A whole-food approach with balanced macros is key — think: a portion of protein + fibre + healthy fats at each meal. No need to completely restrict sugary and fatty foods - just keep to a minimum where possible.
Final Thoughts: Nutrition + Medication = Better Outcomes
GLP-1 medications can be a powerful tool in your weight management journey — but they’re not a magic fix. Without proper nutrition, you may experience unwanted side effects, nutrient gaps, or unsustainable results.
At our virtual weight management clinic, we work with clients on GLP-1 therapy to:
Create a personalised nutrition structure
Optimise energy, protein, and nutrient intake
Support sustainable weight loss
Improve blood pressure, cholesterol, and blood sugars
Prevent weight regain and promote body confidence
Are you taking a GLP-1 medication and want support with your nutrition?
Our team of CORU-registered dietitians can help you use GLP-1 medications safely and effectively, with personalised, evidence-based nutrition care.
📅 Book a free 15-minute consultation to learn more.
https://www.wearewellth.ie/appointments
References
Wilding, J.P.H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384, 989–1002. https://doi.org/10.1056/NEJMoa2032183
Davies, M.J., et al. (2015). Management of hyperglycemia in type 2 diabetes: A patient-centered approach. Diabetes Care, 38(1), 140–149. https://doi.org/10.2337/dc14-2441
Le Roux, C.W., et al. (2021). 5-Year safety and efficacy of liraglutide 3.0 mg for weight management: the SCALE study. International Journal of Obesity, 45(5), 948–958. https://doi.org/10.1038/s41366-020-00759-z
National Institute for Health and Care Excellence (NICE). (2022). Type 2 diabetes in adults: management (NG28). Retrieved from https://www.nice.org.uk/guidance/ng28
American Diabetes Association. (2024). Standards of Medical Care in Diabetes – 2024. Retrieved from https://diabetesjournals.org/care
]Academy of Nutrition and Dietetics. (2020). Position of the Academy: Interventions for the Treatment of Overweight and Obesity in Adults. Retrieved from https://www.eatrightpro.org
