On a GLP-1 medication? 3 common nutrition mistakes to avoid

SALT LAKE CITY — More Americans are turning to GLP-1 medications for weight loss and blood sugar control. In fact, some estimates suggest about one in eight adults have tried a GLP-1 drug like Ozempic or Wegovy. While these medications are becoming more common, many prescribers receive limited training in nutrition, leaving patients with questions about what they should actually be eating while taking them. Registered dietitian Paige Smathers explained that GLP‑1s have sparked divided opinions in the nutrition field. Some dietitians are wary, while others are eager to integrate them responsibly. Smathers said she believes that use of these drugs is between the patient and their doctor. "When they come to me, it's my job to help them do well with the medication and meet their needs and promote health," she said.

She explained that this means talking about types of food, eating patterns and getting enough food, especially since these medications alter appetite.  Smathers shared three common food mistakes people make on GLP-1s.

Mistake #1: Using GLP-1s to Eat the Least Amount Possible

Smathers says under‑eating is one of the biggest problems she sees with GLP‑1 users. She explained that people often think that less is more, or, "the less I can eat, the better it is." "Really nutrition and health is all about getting enough," she emphasized. "Enough of any particular nutrient, enough of total calories and energy." The ultimate goal, she explained is for the medication to help align eating patterns with the body's actual needs. "What I would want as a dietician with the medication, not to under-eat so significantly that you're altering metabolism and, you know, feeling really terrible," Smathers said. "And also not having all of your nutrient needs met as well." She explained that often, people will say that they just aren't hungry enough to eat what they need to eat. "If you expect perfect hunger every time you eat, then you're probably gonna get into some trouble," she said. She emphasized having a routine and structured schedule around food, and then thinking about what foods you could eat when you do have low appetite. "What foods could you chew and swallow and get into your body right now?" she asked. "Some foods are a little easier to eat when you're in a place of a low appetite than others."

Mistake #2: Eating too Little Protein

Smathers explained that when losing weight on GLP-1 medications, lean body mass is reduced. Eating protein helps mitigate those effects. "That is one of the nutrients that we'll wanna focus on," she said. She explained that when appetite is low, people tend to grab quick, easy foods that aren't always balanced. "It doesn't always have a lot of protein," she emphasized. "If your appetite is low, you're gonna have to think a bit more about getting that protein in."

Mistake #3: Lack of Total Calories/Energy

Smathers said that if you are on a GLP-1 medication, make sure you are eating to have enough energy output. "Make sure that you can still exercise and move your body and strength train and do other health‑promoting behaviors," she said.

Find more advice from Paige Smathers on Instagram, @paigesmathersrd, or at positive-nutrition.com.