GLP-1 medications like Wegovy (semaglutide), Ozempic, and Mounjaro (tirzepatide) have changed the landscape of weight loss. By quietening food noise, helping you feel full sooner, and improving blood sugar regulation, they make sustained fat loss achievable for many people.
But here's the part that does not get said loudly enough: what you eat while taking a GLP-1 still matters, a lot.
When appetite drops, it becomes easier to under-fuel your body without realising it. And two nutrients are especially at risk of falling short: protein and fibre.
Weight loss is about more than just the number on the scale, it is about staying strong, healthy, and energised. These two nutrients are non-negotiable.
GLP-1s reduce appetite by design. That is helpful for creating a calorie deficit, but it also means people often eat much less protein than their body needs.
Because without enough protein, weight loss does not just come from fat. It can also come from lean muscle mass.
A 2023 review in Obesity Reviews found that rapid or significant weight loss without adequate protein intake increases the risk of loss of fat-free mass, particularly skeletal muscle.
Losing muscle is not just a cosmetic issue. Muscle:
✓ Helps keep your metabolism higher
✓ Supports strength, balance, and bone health
✓ Reduces the risk of weight regain later on
Research consistently shows that higher protein intakes (around 1.2–1.6 g per kg of body weight per day) help preserve lean mass during calorie-restricted weight loss.
For people on GLP-1s, where appetite suppression can be significant, being intentional about protein becomes even more important.
💡 Practical tip:
Aim to include a clear protein source at every meal, even if portions are small. Eggs, Greek yoghurt, fish, lean meat, tofu, lentils, or beans all count.
Fibre is often overlooked, but it plays a huge role in how you feel on a GLP-1.
GLP-1 medications slow gastric emptying. For many people, that leads to constipation, bloating, or gut discomfort, especially in the early months.
Dietary fibre helps by:
✓ Supporting regular bowel movements
✓ Feeding beneficial gut bacteria
✓ Improving blood glucose control
✓ Adding bulk to meals, which enhances satiety
A 2021 review in Nutrients found that higher fibre intake is associated with improved gut function, reduced constipation, and greater feelings of fullness, particularly in people eating fewer calories.
Fibre also works with GLP-1s. While the medication helps you feel full faster, fibre helps that fullness feel comfortable and steady, rather than heavy or unpleasant.
⚠️ Important note: If you are not used to eating much fibre, increase it gradually and drink plenty of water. Jumping too fast can worsen bloating.
Think of GLP-1 medication as the appetite regulator, and protein and fibre as the stabilisers.
💪 Protein
Helps protect muscle and strength
🌿 Fibre
Supports digestion and blood sugar
⚡ Together
They improve satiety and meal quality
This combination helps ensure weight loss comes primarily from fat, not from muscle or overall vitality.
You do not need perfection, just consistency. GLP-1-friendly meals that balance protein and fibre might look like:
🥣 Greek yoghurt with berries and chia seeds
🍲 Lentil and vegetable soup
🐟 Salmon with roasted vegetables and quinoa
🥘 Chicken or tofu stir-fry with broccoli and brown rice
🥄 Overnight oats with nuts, seeds, and fruit
Smaller portions are fine. What matters is nutrient density, not volume.
Q: Do I need more protein on a GLP-1?
Often, yes. Appetite suppression increases the risk of under-eating protein, which can lead to muscle loss during weight loss.
Q: Can fibre help with GLP-1 constipation?
Yes. Gradually increasing fibre, alongside adequate hydration, can significantly improve bowel regularity and comfort.
Q: Will protein or fibre interfere with my medication?
No. They support overall health and complement GLP-1 therapy when consumed as part of a balanced diet.
At TribElle, we believe weight loss should never come at the expense of your health.
GLP-1 medications can be powerful tools, but they work best when your body has the right nutritional foundations underneath them.
Whether you are taking Wegovy, Mounjaro, or still exploring your options, our pharmacy team is here to support you with evidence-based guidance, not judgement.
1. Murphy C et al. Preserving lean mass during weight loss. Obesity Reviews, 2023. https://pubmed.ncbi.nlm.nih.gov/36693189/
2. Pasiakos SM et al. Protein intake and lean mass preservation during energy restriction. American Journal of Clinical Nutrition, 2015. https://pubmed.ncbi.nlm.nih.gov/26797090/
3. Reynolds A et al. Dietary fibre and health outcomes. Nutrients, 2021. https://pubmed.ncbi.nlm.nih.gov/33807879/
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