Ozempic, Wegovy & Mounjaro: Nutrition Tips Every GLP-1 User Should Know from a Dietitian
- Melissa D'Elia
- 6 days ago
- 3 min read
GLP-1 medications such as Ozempic and Wegovy (semaglutide), and Mounjaro (tirzepatide), are injectable medications that were originally developed to help people with Type 2 Diabetes better regulate blood sugar levels. More recently, they’ve also become widely used for weight management.
These medications mimic the effects of hormones in the gut, known as GLP-1 (glucagon-like peptide 1) and GIP (glucose-dependent insulinotropic polypeptide). These hormones play an important role in regulating insulin secretion, slowing down how quickly food leaves the stomach and reducing appetite signals to the brain.
In other words, GLP-1 medications help you feel fuller for longer, reduces your appetite and in turn help lower your overall food intake. When combined with diet and lifestyle changes, studies have shown people can lose on average 15–21% of their body weight.
It’s no surprise then that these medications have surged in popularity. But while the medication is a useful tool, it’s not the whole picture. Learning how to eat while using these medications is the most important piece of the puzzle.
Side Effects and How Nutrition Plays a Role
The most common side effects of GLP-1 medications include:
Nausea
Vomiting
Constipation
Reflux or heartburn
Diarrhoea
Fatigue
These symptoms often relate to how and what you’re eating. The right food choices, fluid intake, and eating patterns can make a huge difference in how well your body tolerates the medication.
Some of the key nutrition considerations that often come up include:
Fibre intake– the type and amount of fibre matters; too much or the wrong kind can worsen bloating or constipation.
Fat intake– large, high-fat meals may trigger nausea and reflux; spreading healthy fats across the day is often better tolerated.
Fluid intake – hydration is crucial, especially with reduced appetite, to support digestion and bowel regularity.
Electrolytes – nausea, diarrhoea or vomiting can impact electrolyte balance, so food and fluid choices here are important.
Protein intake – smaller portions mean protein is often missed, yet it’s vital for preserving muscle mass during weight loss.
Micronutrient intake – reduced food volume can lead to shortfalls in nutrients like iron, B12, calcium and Zinc
Injection site management – rotating injection sites and supporting overall skin healing through diet and hydration can make a difference.
How much these matter (and the best strategies to manage them) is different for everyone. This is where individualised support really counts.
Why working with a dietitian matters:
GLP-1s can absolutely support weight loss, but keeping the weight off long term means building sustainable nutrition habits. Without this, weight regain is much more likely once the medication is stopped.
As a dietitian, I work with clients on GLP-1 medications to help them:
To learn about their individual nutrition requirements and how this translates to their day on a plate
To understand your protein requirements and show you how to achieve them in practical, realistic ways that fit your preferences
To ensure adequate fibre and fluids to assist with minimising gastrointestinal discomfort and
Learn how to structure meals and snacks to keep energy stable and appetite under control
Ensure you’re still meeting your nutrient needs, even with smaller portions or reduced appetite for key nutrients such as Iron, B12, calcium etc
Support the preservation of muscle mass through the right combination of food and activity
Create practical, personalised meal and snack ideas that suit your preferences and lifestyle
Review supplements to ensure they’re effective, safe and actually needed
Learn long-term strategies so results can be maintained beyond medication use
This is just a small glimpse of what’s involved. GLP-1 medications are not a quick fix, they are best used as a tool alongside sustainable nutrition, movement, and lifestyle changes.
Working with a dietitian means you’ll get tailored advice, realistic strategies and the confidence to know you’re looking after your health, not just losing weight. It’s about creating a way of eating that supports you now and in the long term.
Recipes designed to suit your appetite and dietary needs
Easy, balanced meal and snack ideas that don’t require hours in the kitchen
Guidance on how to fuel your body properly, even when you’re not feeling as hungry
Strategies to protect your health while maximising results
If you’re currently using (or considering) GLP-1 medications like Ozempic, Wegovy or Mounjaro, now is the perfect time to get dietitian support to set yourself up for long term success.
Author: This blog post was written by Melissa D'Elia (APD)
Book your free discovery call now to find out how Melissa can assist you.
Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your Dietitian or GP for individualised advice
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