GLP-1 Tips & Tricks
Glucagon-like peptide medications (AKA GLP-1 agonists) such as Wegovy and Zepbound are taking the weight loss industry to a whole new level.
According to a recent Gallop poll, nearly 15.5 million US adults have used weight loss medications. 1 The CDC National Center for Health Statistics notes that over 1 in 4 adults with diabetes have used injectable medications as well. 2
GLP-1 agonists work by imitating the GLP hormone in the body. This has multiple effects, including:
Enhancing insulin production to lower blood sugar
Preventing the release of glucagon (the hormone that stimulates glycogen release from the liver)
Reducing gastric emptying, which helps control appetite
Reducing appetite by acting on the brain and decreasing hunger signals
One of the biggest concerns with GLP-1 agonists is the risk for malnutrition. Patients using GLP-1 medications may experience less pleasure with eating, along with changes in their food choices. Obtaining adequate calories and protein is vital to preventing nutrient deficiencies and muscle loss. 3
As with most weight loss, it’s not just fat that’s lost. Muscle and bone loss is concerning for GLP-1 users, as they may not be consuming adequate calories and protein.
Some studies report lean body losses of 40% as a portion of total weight loss, while other research suggests a 15% loss or less of total weight lost. The higher percentage of weight loss may include muscle, bone, and organ tissue losses. 4
In addition to adequate calorie and protein intake, strength training exercises are also advised to prevent muscle loss, especially in more vulnerable populations, including elderly patients, those with liver and kidney disease, and those with gastrointestinal disorders. 5
According to Whitney Evans, PhD, RD, Director of Nutrition & Scientific Affairs at Danone North America, "People on a weight loss journey often eat less, so it's crucial to focus on the nutrient density of the foods they do eat. When protein needs are not met, the body will start breaking down muscle to get the amino acids it needs.”
Evans goes on to say, “Fiber is also important considering its role in digestive health and because most Americans fall short on fiber intake.” Danone created Oikos Fusion for GLP-1 users, and dietitians can find more info here.
Individuals using GLP-1 medications may benefit from the following:
Meet with a Registered Dietitian for tailored nutrition advice. In my practice, I make sure patients are getting enough protein so they don’t lose excessive hair.
Keep a food log to track current food intake and habits.
Focus on nutrient-dense foods, including fruits and vegetables, lean protein sources, beans, whole grains, and low-fat dairy products.
Adopt an exercise program including cardiovascular and strength training exercises.
Don’t undereat. Your body needs enough fuel to function.
Get adequate sleep, which impacts weight, blood pressure, and other metabolic parameters.
Stay hydrated with at least 64 oz. of water daily.
Lather, rinse, repeat. Consistency is key to weight loss maintenance.
Lisa Andrews, MEd, RD, LD
References:
Gallup. (2024, December 26). 43% of Americans Say They Are Overweight; 55% Want to Slim Down. Gallup. https://news.gallup.com/poll/654425/americans-say-overweight-slim-down.aspx
Dash S. Opportunities to optimize lifestyle interventions in combination with glucagon-like peptide-1-based therapy. Diabetes Obes Metab. 2024 Sep;26 Suppl 4:3-15. doi: 10.1111/dom.15829. Epub 2024 Aug 19. PMID: 39157881.
Neeland IJ, Linge J, Birkenfeld AL. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes Obes Metab. 2024 Sep;26 Suppl 4:16-27. doi: 10.1111/dom.15728. Epub 2024 Jun 27. PMID: 38937282.
Memel Z, Gold SL, Pearlman M, Muratore A, Martindale R. Impact of GLP- 1 Receptor Agonist Therapy in Patients High Risk for Sarcopenia. Curr Nutr Rep. 2025 Apr 28;14(1):63. doi: 10.1007/s13668-025-00649-w. PMID: 40289060.
More information on Danone’s products may be found here: Danone’s classic yogurts for over 100 years | Danone Group
