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TAKING A GLP-1 FOR WEIGHT LOSS? HERE’S THE NUTRITION PLAN EXPERTS RECOMMEND
GLP-1 medications like Ozempic®, Wegovy®, and Zepbound® have opened new doors for people struggling to lose weight. If you’ve started one or are exploring your options, you should know these medications work best when combined with the right nutrition plan, not used as a replacement for one. Without the right nutrition support, many people experience side effects, low energy, or weight regain. That’s why in May 2025, four of the nation’s leading health organizations released expert nutrition guidelines for people taking GLP-1s. Their goal: help you feel better, stay on track, and maintain your results for the long term. Here’s why it matters, what the experts recommend, and simple ways to make it work in your daily life. How GLP-1s Support Weight Loss and Health GLP-1 medications mimic a hormone your body naturally produces. By binding to receptors in the gut, brain, pancreas, and other organs, they help reduce appetite, curb cravings, slow digestion, and improve blood sugar control. Some people also report better sleep, more stable energy, and reduced inflammation. Thanks to these effects, GLP-1s can lead to impressive weight loss. Clinical trials show people can lose 5 to 18 percent of their body weight in just over a year. This is much more than what is typically seen with lifestyle changes alone. But results in everyday life don’t always match clinical data. More than half of people stop taking GLP-1s within a year, often due to side effects like nausea, fatigue, and constipation. Others plateau or regain the weight they lost. These challenges are not just about the medication. In many cases, they reflect what’s missing: nutrition support. How Poor Nutrition Undermines Progress on GLP-1s When your appetite drops and side effects kick in, it becomes easy to eat too little. While eating less is part of how GLP-1s work, not eating well enough can interfere with your progress. Here’s how inadequate nutrition can affect your results: Nutrient DeficienciesLow food intake, especially with nausea or diarrhea, can cause deficiencies in nutrients like iron, calcium, magnesium, and B vitamins. These nutrients support energy, immunity, and metabolism. When they are lacking, you may notice fatigue, thinning hair, brittle nails, or constipation. Muscle and Bone LossWhenever you lose weight, you will lose both fat and muscle. Without enough protein, your body may lose more muscle than it should, which slows metabolism and weakens your body. Bone density may also decline, especially in women and older adults. Dehydration and Electrolyte ImbalanceNausea, vomiting, and diarrhea increase the risk of dehydration. Low fluid intake can also lead to fatigue, constipation, kidney strain, and irregular heartbeats. Weight RegainGLP-1s reduce hunger but do not teach lasting habits. Without a plan to maintain balanced eating, many people regain weight. One large study found that about two-thirds of the weight lost with GLP-1s was regained within a year of stopping the medication. These concerns are why experts emphasize that GLP-1s are a tool, not the entire solution. Pairing medication with a personalized nutrition strategy supports your health and helps your results last. So, what does a good nutrition plan look like? What the Experts Recommend and How to Make It Work To help people succeed, four national health organizations—the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society—released expert nutrition guidelines in 2025. Their recommendations are based on research showing that people who combine GLP-1 treatment with nutritional support lose more weight, experience fewer side effects, and are more likely to maintain their progress after stopping medication. Here are the key strategies, along with simple ways to apply them. 1. Prioritize Protein Why it matters: Protein helps preserve muscle mass and bone strength while you lose weight. It also helps keep you full and satisfied. How to do it: Aim for around 80–120 grams of protein per day. Pair adequate protein intake with strength training to best protect muscles. Include a protein source at every meal and snack. Eat protein first at each meal to increase the chances you’ll get enough protein before feeling full. Choose lean options like eggs, chicken, fish, dairy, tofu, and beans instead of red or processed meats. Choices that give you a lot of protein in relatively small portion sizes include Greek yogurt, cottage cheese, and egg whites. Use protein shakes or bars if needed (look for low-sugar and at least 10 grams of protein per serving) 2. Make Every Bite Count with Nutrient-Dense Foods Why it matters: With reduced appetite, every bite should provide vitamins, minerals, and fiber. How to do it Use the plate method as a guide: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then split the remainder of your plate between lean proteins and fiber-rich grains. Use high-fiber whole grains more often than refined grains (like white breads and processed snack foods). Review your diet with a healthcare provider to decide if supplements are needed. 3. Avoid Low-Nutrient Foods That Make Side Effects Worse Why it matters: High-fat and ultra-processed foods can trigger or worsen nausea and digestive symptoms. Plus, they’re low in nutrient value, taking space away from more nutritious options that protect you from nutrient deficiencies. How to do it: Avoid fried foods and processed meats, like bacon, sausage, lunch meat, and fast food. Instead, choose baked, roasted, or broiled proteins like chicken, fish, tofu, or nuts. Cut back on sugary drinks and snacks. Choose gentle options, like bananas, oatmeal, or broth, when experiencing nausea. 4. Eat Small, Frequent Meals Why it matters: Smaller meals eaten frequently throughout the day help you meet your nutrition goals, even with a low appetite. How to do it: Target eating every 3–4 hours, even if it’s just a snack. Try easy combos that include protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with whole grain crackers and veggie sticks. Use phone reminders or meal timers if needed. 5. Stay Hydrated Why it matters: Nausea, vomiting, diarrhea, and low hunger cues can increase your risk for dehydration. Dehydration can worsen constipation, deplete energy, and negatively impact kidney and heart health. How to do it: Keep water or herbal tea with you throughout the day. Sip fluids between meals to avoid feeling overly full at mealtime. Try ginger tea, broths, or electrolyte drinks if you’re dealing with nausea or vomiting. 6. Build Cooking Confidence Over Time Why it matters: Cooking skills support long-term success by giving you more control over what you eat. How to do it: Start by cooking one more meal at home each week. Lean on simple tools like sheet pan dinners or one-pot soups. Using meal replacement products can help you practice a balanced eating structure while you build the skills to cook more on your own. What About Keto or Intermittent Fasting? Some people pair GLP-1s with diets like keto or intermittent fasting. These approaches may work for some but can cause complications during GLP-1 treatment. Keto is very low in carbohydrates. Since GLP-1s lower blood sugar, this combination can cause dangerously low levels. The high-fat focus of keto may also increase nausea and reduce fiber intake. Intermittent fasting encourages long periods without food. Combined with reduced appetite, this can make it hard to meet your nutritional needs and may increase the risk of blood sugar drops and binge eating. Instead, focus on balanced meals you can stick with consistently. A steady eating routine that fits your lifestyle will be more sustainable and supportive of long-term results. Working with a dietitian or healthcare provider can help you personalize your approach and stay supported throughout your journey. Bottom Line: A Smart Nutrition Plan Helps GLP-1s Work Better GLP-1 medications can be a powerful tool for weight loss, but nutrition is still the foundation for success. The right plan helps reduce side effects, protect your energy, and make results last beyond the medication itself. Remember, healthy weight loss is not just about eating less. It’s about giving your body the nutrition it needs to feel strong, energized, and confident, for good. References: Expert Panel. Nutritional priorities to support GLP‑1 therapy for obesity. Obesity. Published May 30, 2025. doi:10.1002/oby.24336
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HOW DOES OZEMPIC® WORK FOR WEIGHT LOSS? IS IT RIGHT FOR YOU?
Ozempic®* is the latest weight loss trend making waves thanks to social media. Influencers and healthcare providers alike are praising its effectiveness in helping people shed unwanted pounds. With all the buzz, you may wonder if using an Ozempic® injection for weight loss is right for you. But how does Ozempic® work for weight loss, anyway? Let’s look at the science behind this popular prescription. Once you understand what Ozempic® is and how it works, you’ll know how to separate the hype from the facts to make the best choice for your goals. What Is Ozempic®? Despite its recent popularity, Ozempic® has been around for a while, and it’s not technically a weight loss drug. Available by prescription only, it’s a self-injectable medication taken once weekly to help people with Type 2 Diabetes manage their blood sugar levels. It can also help reduce the risk of stroke and heart attack for certain people. Weight loss happens to be a side effect of taking Ozempic®, but the FDA has not yet approved using it solely for weight reduction. Still, many healthcare providers are prescribing it off-label for this purpose. The reasoning is that Ozempic® contains the same active ingredient – semaglutide – as Wegovy®**, a sister drug that has received FDA approval for weight management. Since its approval, however, Wegovy® has been in short supply, resulting in doctors and patients turning to Ozempic® as a substitute. The main difference between these two medications is their dosage of active ingredients. Ozempic® has a maximum weekly dose of 2 mg of semaglutide, while Wegovy® targets a slightly higher dosage of 2.4 mg per week. Both dosages produce weight loss results, and it’s expected the FDA will approve using Ozempic® for weight loss soon. How Does Ozempic® Work For Weight Loss Ozempic®’s active ingredient, semaglutide, mimics the effect of the glucagon-like peptide-1 (GLP-1) hormone. GLP-1 is a naturally occurring hormone released by your gut after you eat. It impacts weight loss in three key ways: It improves blood sugar control by boosting insulin production after a meal and suppressing the production of glucagon – a hormone in the liver that increases blood sugar levels. It tells your brain that you are full, turning off cravings and hunger signals, so you feel satisfied. It slows down your digestive system, allowing more time for digestion and absorption of food. This action helps keep blood sugar levels stable and keeps you feeling fuller, longer. By enhancing the effects of GLP-1, Ozempic® helps you manage your appetite and use energy from food better. As a result, you may eat fewer calories, ultimately leading to weight loss. How Much Weight Can You Lose With Ozempic®? So, how much does Ozempic® help with weight loss? Research results show that semaglutide can help certain people lose around 1 pound per week when combined with diet and exercise. A large study showed that people who received a weekly injection of 2.4 mg of semaglutide for 68 weeks lost 14.6% of their body weight, while people who received a placebo treatment lost only 2.4%. Both groups followed a diet and exercise program. A smaller study showed that semaglutide was effective at a lower dose of 1 mg per week. Over 12 weeks, study subjects receiving semaglutide reduced their daily calorie intake by about 24%, reported less hunger and food cravings, and lost an average of 11 pounds. Another study found that semaglutide produced similar weight loss results in real-world patients as in controlled clinical trials. This study collected data from patients prescribed semaglutide at weekly doses between 1.7 and 2.4 mg for 3 to 6 months. Average weight loss was 5.9% at three months and 10.9% at six months. Do these results mean that taking an Ozempic® injection alone will magically melt pounds? Definitely not. But it may help some people improve their ability to lose weight while following a healthy diet and exercise plan. How to Use Ozempic® Successfully There are a few important things that you need to keep in mind when it comes to successfully using an Ozempic® prescription for weight loss. It takes time to work. Ozempic® won’t help you lose those pesky 5 to 10 pounds before your vacation. Due to the side effects of this drug, most people need to scale up their dosage over a few weeks. All in all, it can take months to start seeing this long-acting medication’s full effects. You may need to take it long-term. Most weight loss interventions require sustained effort to maintain long-term results, and Ozempic® is no exception. When people stop using Ozempic®, weight regain is common. One study found that, on average, people gained about two-thirds of their weight back within a year of stopping the medication. However, more research is needed to understand this better. Additionally, since semaglutide is a new drug, there is limited data available on its long-term safety. The longest study to date lasted 68 weeks, which is about 1.5 years. You’ll want to consider your willingness to take this weekly injection indefinitely before signing up for an Ozempic® prescription. You still need to make diet and lifestyle changes. Ozempic® doesn’t replace the need to eat healthy and stay active to lose weight. Instead, by reducing hunger and cravings, Ozempic® helps you overcome some of the challenges of maintaining a healthy weight. Following a reduced-calorie diet full of fiber-rich fruits and vegetables, lean proteins, and healthy fats is a must if you want to see long-lasting changes to your weight and health. For many people, making these changes is overwhelming, and that’s where convenient options, like Wellina may help. By delivering delicious, perfectly-portioned meals and snacks to your doorstep, our meals have done all the work of planning, measuring, and cooking for you. Wellina meals are designed by Dietitians to meet dietary guidelines for weight management. Instead of endlessly wondering which foods will help you lose weight and never making any progress, our options lay it all out for you. We make it easy for you to take the first steps toward your weight goals by showing you how to pair our convenient meals and snacks with a few simple and healthy grocery additions. Over time, this learn-by-doing approach teaches you about portion control and how to regularly incorporate delicious and healthy foods, such as lean proteins, fruits, vegetables, whole grains, and healthy fats, into your diet. Under the guidance of your doctor, whether a pairing with Ozempic® is right for you, or used on its own, Wellina can help relieve some of the stress of losing weight. Is Using Ozempic® For Weight Loss Right For You? With all of this considered, Ozempic® may be a good option for you if you are following a healthy diet and exercise plan but are still not seeing the results you want, and you have one of the following conditions: · Type 2 diabetes · Insulin resistance or prediabetes · Polycystic ovary syndrome (PCOS) · Heart disease · BMI of 30 kg/m2 or greater · BMI of 27 kg/m2 or above who have at least one weight-related disease However, Ozempic® is not for everyone. It helps people struggling with long-term weight management, so it’s definitely not the right choice for someone looking to quickly drop a few pounds. Experts also recommend you avoid this medication altogether if you: · Have a family history of thyroid cancer · Are diagnosed with MEN 2, a rare endocrine disorder · Have a history of diabetic retinopathy · Are pregnant or breastfeeding · Have a history of pancreas or kidney problems · Are allergic to any of its ingredients Side Effects Finally, you’ll want to consider the side effects of taking this medication for weight loss. The most commonly reported side effects of Ozempic® are digestive symptoms such as nausea, diarrhea, abdominal pain, bloating, and constipation. These symptoms affected close to 75% of the participants in a large study, but for most people, they were only short-lived and occurred primarily during the first few weeks of treatment. Other, more severe side effects, including diabetic retinopathy, pancreatitis, and kidney problems, have also been reported. You should speak to your doctor about all risks, benefits, and side effects of taking Ozempic® to help you decide if it’s the best choice for you. Conclusion Losing weight can be challenging, and it’s normal to want to find solutions that help make it easier. While Ozempic® has become a hot topic in weight loss news, it is far from being a magic wand for weight loss and is not a substitute for healthy lifestyle changes. If you’re struggling with managing your weight, discuss the risks and benefits of taking Ozempic® with your doctor. Our Wellina meals and snacks can also help you on your weight loss journey by setting the foundation for a nutritionally balanced diet tailored to your weight goals. *Ozempic® is a trademark of Novo Nordisk A/S, and is not affiliated with Wellina®. **Wegovy® is a trademark of Novo Nordisk A/S, and is not affiliated with Wellina®.
