We all know weight-loss jabs like Ozempic and Mounjaro can dramatically reduce appetite. And often that’s seen as a uniformly good thing: it means people lose weight and hopefully will live longer and healthier lives.
But that’s not the whole story. Because while many people taking weight-loss drugs are fulfilled on miniscule portions, doctors say it’s a huge mistake to assume that it is maximising the drug’s efficacy, or helping your body.
In reality, experts warn that many users are unintentionally under-eating protein and fibre as their hunger drops, increasing the risk of muscle loss, fatigue, constipation, hair thinning and poor nutrition during rapid weight loss.
Dr Asiya Maula of The Health Suite says: ‘While medications can be extremely effective tools for weight loss, what people eat while taking them still matters enormously. When appetite is reduced, every meal becomes more important nutritionally’.
Which means prioritising nutrient-dense foods suddenly becomes far more important than obsessively counting calories or relying on ultra-processed ‘diet’ snacks. Here are the five foods doctors say should become non-negotiable diet staples while on weight-loss jabs.
Experts warn that many fat-jab users are unintentionally under-eating protein and fibre as their hunger drops, increasing the risk of things like muscle loss and fatigue
Eggs
Eggs are one of the best foods to eat while taking weight-loss injections because they provide high-quality protein in a relatively small amount of food – something that’s key to keep in mind when your appetite is minimal.
‘Many people on fat jabs struggle to eat large meals, so nutrient-dense protein sources become very important,’ Dr Maula says. ‘Protein helps support muscle mass and keeps people feeling stronger during weight loss.’
They’re also practical. When nausea kicks in or appetite disappears entirely – two of the most common effects of GLP-1s – eggs are usually easier to tolerate than heavier meals, while still delivering protein that actually helps keep people fuller and more energised.
Greek yoghurt
High-protein Greek yoghurt is another food doctors repeatedly recommend, because it combines protein, calcium and beneficial nutrients in a form that’s easy to eat even when all food suddenly feels a bit yucky.
And unlike many low-fat yoghurts marketed as healthy, Greek yoghurt tends to be significantly more satisfying, helping reduce the constant grazing that can creep in when people aren’t properly fuelling themselves. It’s also packed full of nutrients, from calcium and B12 for energy and bone health, to live active cultures that support a healthy gut microbiome.
‘For people experiencing nausea or reduced appetite, softer foods are sometimes easier to manage,’ Dr Maula explains. ‘Greek yoghurt can be a simple way to increase protein intake without feeling overly heavy.’
She recommends opting for lower-sugar versions where possible, as many flavoured yoghurts still contain surprisingly high amounts of added sugar despite their ‘healthy’ reputation.
Beans and lentils
Constipation has quietly become one of the most talked-about side effects of GLP-1 medications – and doctors say dramatically reduced fibre intake is often part of the problem.
It’s unsurprising, given when people start eating far less overall, fibre intake is often the food group that falls the most rapidly. Think about it: when you’re not hungry, the last thing you want to do is chow down on bready carbs.
Dr Maula suggests more digestible sources of fibre include ‘beans and lentils, which help support gut health while also providing protein and slow-release energy,’ Dr Maula says. ‘They can help people stay fuller and maintain better digestion.’
Their nutrient-heavy make-up is also far more filling than many ultra-processed ‘diet’ foods people end up relying on while on injections, helping stabilise energy levels and reduce cravings throughout the day.
Add berries into meals people are already eating, such as Greek yoghurt. Doctors say they’re one of the best fruits to prioritise while taking weight-loss medication because they deliver fibre, hydration and nutrients without excessive amounts of sugar
Berries
Okay, berries might not sound particularly groundbreaking – but doctors say they’re one of the best fruits to prioritise while taking weight-loss medication because they deliver fibre, hydration and nutrients without excessive amounts of sugar. (Hydration is a big one to remember, because GLP-1s can also impact your thirst).
Unlike smoothies, juices or processed snack bars marketed as healthy, fresh berries tend to support steadier blood sugar levels while still satisfying sweet cravings. ‘When appetite is low, foods like berries that deliver vitamins and fibre efficiently become very valuable,’ Dr Maula explains. ‘They’re also generally easier on blood sugar levels than many processed snacks.’
Her top tip? Add them into meals people are already eating, whether that’s Greek yoghurt, porridge or simply eaten on their own when appetite is particularly low.
Oily fish
Fish like salmon, sardines and mackerel are an absolute must for GLP-1 users, since they combine high-quality protein with omega-3 fatty acids that support overall brain and body function. Not to mention they’re great for helping grow muscles, which is exceptionally important for weight loss that leaves you looking toned, not saggy.
‘When people lose weight rapidly, maintaining muscle and overall nutritional health is extremely important,’ Dr Maula says. ‘Oily fish provides nutrients that support both cardiovascular and general health.’
‘The quality of the food still matters hugely,’ Dr Maula explains. ‘These medications work best when combined with sustainable habits and good nutrition.’
