GLP-1 Resource Center

How should I eat on Ozempic or Wegovy?

GLP-1 medications suppress appetite significantly. The question of what to eat when you are barely hungry is one of the more practical and consequential challenges of treatment. The answer shapes how much of the weight you lose comes from fat rather than lean tissue.

The core dietary principle on GLP-1

A 2025 joint advisory from four professional societies, published by Mozaffarian and colleagues in Obesity, reported that caloric intake falls by 16 to 39% across the GLP-1 drug class. When total food intake drops, the quality of every calorie consumed matters more than it did before treatment. Every meal is an opportunity to deliver protein, micronutrients, and fiber, or to miss that opportunity with low-nutrient foods that satisfy hunger without offering much else.

Protein first, every meal

The practical rule most worth following during GLP-1 treatment is to eat protein before anything else at every meal. Appetite fills quickly on these medications. If protein comes last, it often does not get eaten at all. Putting it first means the macronutrient that matters most during weight loss is consumed before appetite is satisfied. Most guidelines recommend 1.0 to 1.2 g of protein per kg of body weight per day during active weight loss, and a 2026 review recommends 1.2 to 1.5 g/kg/day.

Eating around nausea and slowed digestion

GLP-1 medications slow gastric emptying by design, which is why large meals, high-fat meals, and eating quickly tend to feel worse. Smaller and more frequent occasions, eaten slowly, are generally better tolerated. Fiber intake usually falls alongside everything else, so vegetables, legumes, and whole grains are worth keeping in the rotation where they are comfortable to eat.

The supplementation gap

Even a careful dietary approach during GLP-1 treatment will not always close the micronutrient shortfall that comes with significantly reduced caloric intake. If you want to know where you actually stand, ask your clinician about bloodwork.

TAKE Complete is formulated to support micronutrient intake, with 20 vitamins and minerals alongside 15 botanicals.* It contains saw palmetto and is not suitable during pregnancy, while nursing, or when trying to conceive. TAKE Nourish is formulated to support daily protein intake, with 21g per serving in Chocolate and 20g in Vanilla.* TAKE Hydrate provides 100mg sodium, 200mg potassium, 40mg calcium, and 20mg magnesium per serving, alongside seven B vitamins at 33% DV each.* TAKE Flora provides 40 billion CFU across four strains and is formulated to support the gut microbiome.* Together they form The Foundation System.

These statements have not been evaluated by the Food and Drug Administration. TAKE products are not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Always speak with your healthcare provider about medication side effects or medical concerns.