Have you started a GLP-1 medication like Ozempic and found that your appetite has all but disappeared, leaving you unsure whether you're actually eating enough? This is one of the most common concerns I hear from clients in my practice, and it's an important one, because while these medications are prescribed and monitored by your GP or specialist, what you eat alongside them makes a real difference to how well you feel and how sustainable your results are.
I want to be upfront about my role here. I'm a registered nutritionist, not a prescriber, so I don't advise on dosing, timing or the medical management of Ozempic or any other GLP-1 medication – that's entirely between you and the clinician who prescribed it. What I can help with is the nutrition side: making sure that while the medication is doing its job of reducing appetite, your body is still getting what it needs.
Why appetite suppression brings its own nutrition challenges
GLP-1 medications work partly by significantly reducing hunger and slowing how quickly food leaves your stomach, which is exactly why they're effective for weight loss. But a much smaller appetite means it becomes genuinely easy to under-eat, not just calories, but protein, fibre, vitamins and minerals too. I regularly see clients who are eating so little that they're at real risk of missing out on key nutrients, simply because the usual hunger cues that would normally prompt them to eat just aren't there anymore.
Protecting your muscle mass during rapid weight loss
One of the biggest concerns with any rapid weight loss, including weight loss driven by GLP-1 medication, is that a meaningful proportion of what's lost can be muscle rather than fat, particularly if protein intake isn't adequate. This matters for your metabolism, your strength and your long-term health, not just how you look. I generally encourage clients on these medications to prioritise protein at every meal, even when appetite is low, choosing foods like eggs, Greek yoghurt, fish, chicken, tofu or a protein shake if a full meal feels like too much. Pairing this with some resistance-based exercise, where your GP or specialist has confirmed this is appropriate for you, also helps protect the muscle you have.
Eating comfortably with a reduced appetite
Many people find that eating smaller, more frequent meals feels easier than three large ones when appetite is significantly reduced, and that gentle, simple meals sit more comfortably than rich or very heavy ones. Eating slowly and stopping at the first sign of fullness, rather than pushing through to finish a plate, also tends to feel more comfortable day to day.
Building fibre gradually from foods like vegetables, fruit, oats and wholegrains, alongside genuinely adequate water intake, supports normal digestion generally. If you're experiencing nausea, constipation or other side effects, these are best discussed with your prescribing clinician or pharmacist, who can advise on whether anything about your medication or dose needs adjusting.
Staying properly hydrated and nourished when hunger cues disappear
Because thirst cues can become quieter alongside appetite, dehydration is another thing worth actively paying attention to, particularly if nausea or reduced fluid intake alongside food is an issue. I encourage clients to keep water within easy reach throughout the day and to treat some drinks, like a smoothie with fruit, yoghurt and a source of protein, as a genuine opportunity to get in nutrients on days when solid food feels like too much. Building a small routine, such as a set time for a protein-containing snack even when you don't feel hungry, can also help prevent the gradual under-eating that catches a lot of people out on these medications.
It's also worth acknowledging the emotional side of this. For many people, appetite has always been closely tied to eating patterns and food relationships built up over a lifetime, so having that hunger signal significantly reduced can feel disorientating, even when the weight loss itself is welcome. I find it helps to check in regularly, not just on what you're eating, but on how eating feels day to day, and to adjust your approach gently rather than expecting everything to feel straightforward from the outset.
Working alongside your prescribing clinician, not instead of them
This is really important: nutritional support should sit alongside your medical care, never replace it. Any concerns about side effects, dosing, or whether the medication is right for you should always go back to the GP or specialist who prescribed it. My role is to help you eat in a way that supports your energy, protects your muscle mass and keeps you properly nourished while the medication does what it's designed to do, and I work most effectively as part of that wider picture rather than in isolation. If you're navigating this, it's worth exploring GLP-1 support as a dedicated area of focus, alongside the broader principles of sustainable weight loss that remain relevant whatever stage of the journey you're at.
In my consultations, this typically looks like building a simple, realistic eating pattern around your reduced appetite, one that still covers your protein and micronutrient needs without feeling like a chore, and adjusting it as your treatment and appetite change over time.
I also think a lot about what happens further down the line, whether that's alongside ongoing treatment or after it, because the eating habits you build while on a GLP-1 medication can shape how sustainable your results are afterwards. Appetite and portion sizes will naturally shift again over time, so rather than treating this as a temporary phase to get through, I encourage clients to use it as an opportunity to build genuinely nourishing habits, like prioritising protein, eating enough vegetables, and staying properly hydrated, that will serve them well regardless of what happens with the medication in future.
If you would like personalised support with nutrition while taking Ozempic or another GLP-1 medication, I offer one-to-one online consultations. View my consultation packages or book a free discovery call to discuss how I can help.