GLP-1's Alone Are Not A Nutrition Plan
GLP-1 medications are changing the weight loss and health landscape in Australia and globally. As of early 2026, it is estimated that close to half a million Australians are using them, with predictions that there may be up to one in ten Australians using them by 2030. However, there is a nutrition concern quietly building alongside them, and almost nobody is talking about this.
I get a lot of questions about my thoughts on these medications. Just last week I was asked my opinion on them by a doctor at a social event, a client who has been working on weight optimisation goals, and a Clinical Nutrition student at the University I work at.
So let me be clear from the start. This is not an anti-Ozempic article.
GLP-1 receptor agonists, medications that include Ozempic, Wegovy, and Mounjaro, have been genuinely life-changing for people who have had challenges with their weight for years, often despite putting in every effort and trying numerous diets and exercise strategies. For many people managing obesity or type 2 diabetes, these drugs offer something that may have previously felt out of reach. A real physiological reset. And I unequivocally support this.
However, there is a nutrition conversation that desperately needs to happen alongside the GLP-1 prescriptions, and right now, this isn't always happening. As a clinical nutritionist based in Melbourne, I am supporting more clients either on these medications or considering them. The questions they ask me are almost the same every time. "What should I actually be eating now?" and "Does it even matter what I eat if I'm not as hungry anymore?"
The answer is yes. Emphatically, and urgently, yes.
When You Eat Less, What You Eat Matters More
GLP-1 medications work by mimicking a natural gut hormone that slows down gastric emptying, improves insulin sensitivity, and signals to your brain that you have had enough to eat. The result is a powerful suppression of appetite.
People who may have previously felt constant hunger, or could not shake the food noise, suddenly feel satisfied after eating much less. Weight comes off. Blood markers improve. Disease risk reduces. It can be remarkable.
However, the body still needs to be nourished. Eating less food does not reduce your requirements for protein, fibre, iron, B12, zinc, calcium or all of the other nutrients. It just means there is less room on the plate to get them in.
What Can Go Wrong, Nutritionally
When total food intake drops by 20, 30, or even 40 percent, the body does not just lose weight. It loses access to the building blocks it needs to function.
In practice, this may look like:
Muscle loss alongside fat loss. Without adequate protein and resistance activity or movement, the body can resort to breaking down its own muscle tissue for its energy needs. You may be losing weight on the scales while losing the very tissue that helps to keep your metabolism strong, your joints stable, and your body functional as you age.
Fatigue that does not make sense. Iron, B12, and zinc are frequently the first casualties of reduced food intake, particularly for people who were already borderline deficient. Low energy is a common complaint from clients on these medications, and it is often as a result of nutritional imbalances.
Gut related side effects that nutrition can help. Nausea, constipation, and reflux are among the most commonly reported side effects of GLP-1 drug use. These are also among the things a targeted nutrition approach can meaningfully address, yet most people are left to manage them alone.
My Three Non-Negotiables for GLP-1 Use
When supporting clients who are using GLP-1's, these are the three initial key messages I provide them with.
1. Protein at every single meal.
Muscle preservation is the priority. Aim for leucine-rich sources that trigger muscle protein synthesis even in small quantities. If your appetite is very suppressed, a high-quality protein supplement can fill the gap, but I always like to recommend food first.
2. Fibre, even with a smaller appetite.
Gut side effects on GLP-1 medications are common, and fibre is one of your best tools for managing them. Aim for variety and consistency rather than volume, and build up low and slow if your gut isn't used to a lot of fibre.
3. Micronutrient monitoring.
Iron, B12, zinc, calcium, and vitamin D are all at risk when total food intake drops sharply. This is not the time to guess. A baseline blood panel before starting these medications, with monitoring every three to six months, is important. If deficiencies are caught early, they are straightforward to address. Left undetected, they compound.
This is just a start. There is so much more that can be done from a nutritional and lifestyle perspective alongside GLP-1's to support positive health outcomes.
A Note For Those Considering GLP-1's
If you or someone you know are thinking about using GLP-1 medications or have recently started them, the nutrition conversation needs to happen before any potential side effects kick in, not after. Knowing what to prioritise, how to structure your eating around a reduced appetite, and which nutrients to monitor is far easier to build into a plan from the beginning than to troubleshoot later.
The most effective outcomes combine the appetite regulation that GLP-1 medications provide with a personalised eating and lifestyle approach that protects muscle, supports the gut, and ensures that the body is genuinely nourished, not just smaller or lighter. That combination is where the real, lasting change happens. Important for now, but more importantly, for longevity.
If you are using a GLP-1 medication, considering one, or supporting a family member who is, I would love to help you navigate the nutritional side of the journey.
Reach out today to book your appointment.
Katie practices at: Uprise Health, 136 LennoxStreet, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
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