Why Wegovy and Mounjaro Are Not the Whole Solution — Your Diet Determines the Result

1. The Risk of Losing the "Wrong" Weight (Muscle vs. Fat)

When appetite drops dramatically it is easy to end up with a dangerously low energy intake. If you do not eat enough protein, your body will start breaking down muscle to get energy.

Why does that matter? Muscles are the "engine" that keeps your metabolism running. Lose muscle and your metabolic rate drops, which increases the risk of rapid weight regain once you stop the medication.

Research shows that up to 40 % of weight lost during rapid dieting can be muscle mass — unless you combine strength training with a proper nutrition plan.

2. "Ozempic Face" and Nutrient Deficiency

You may have heard the term "Ozempic face" — a gaunt, aged-looking face. This is often caused by rapid weight loss combined with nutrient deficiency and dehydration.

The practical problem: when you eat much smaller portions, every bite matters more. If the little food you do eat consists of "empty calories" (like white bread or sugar), you will not get the vitamins, minerals, and protein your skin, hair, and hormones need to function optimally.

3. Side Effects Can Be Managed Through Diet

Many people quit their medication because of nausea or constipation. Did you know that these side effects are often directly linked to what and how you eat?

Fatty and fried foods stay in the stomach longer, which worsens nausea because the medication already slows gastric emptying. Too little fiber and fluid is a recipe for severe constipation.

Practical Tips If You Are on GLP-1 Treatment

Here are three evidence-based strategies I use with my clients:

• Protein at every meal — Aim for 20–30 grams of protein at breakfast, lunch, and dinner. This protects your muscles and keeps you satisfied the right way. Examples: half a tub of cottage cheese, a chicken breast, two eggs, or a serving of tofu.
• Fiber is your best friend — To prevent sluggish digestion you need fiber from vegetables, fruit, berries, and whole grains. If you struggle to eat large salads, blend spinach and berries into a smoothie or choose cooked vegetables that are gentler on the stomach.
• Hydration, hydration, hydration — Many people forget to drink when hunger disappears. Dehydration worsens both fatigue and nausea. Keep a water bottle with you at all times.

Do You Need a Strategy That Lasts?

Taking medication like Wegovy or Mounjaro without a solid nutrition strategy is like building a house without a blueprint. The medication gives you the tools, but you still have to do the building.

Are you unsure whether you are getting the right nutrition? Do you feel like you are losing energy or muscle instead of just fat?

As a licensed dietitian, I help many people optimize their treatment. I create individualized nutrition plans that ensure you:

• Preserve your muscle mass and metabolic rate
• Minimize side effects like nausea
• Achieve results that last long-term
• Book a consultation today and let's make sure you get the maximum benefit from your treatment.