While GLP-1 weight loss medications can be transformative for people living with obesity or type 2 diabetes, eating less means every bite needs to work harder. Medical scientist and nutritionist Dr Federica Amati joins Liz to explain why these medications make good nutrition more important than ever.
They discuss how weight-loss jabs affect appetite and the importance of protecting muscle, bone health and metabolism while losing weight.
Federica also shares six nutrient-rich foods to prioritise before, during and after treatment, plus practical advice for maintaining a healthy weight when coming off the medication.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
6 nutritionist-approved foods to prioritise if you’re using weight-loss jabs
GLP-1 medications are changing the conversation around weight loss for women in midlife. They work by dramatically reducing appetite, helping many people consume up to 40% less food. But the significant weight loss can come at a cost.
“If you’re restricting your food to the point where you’re not getting enough protein, vitamins and minerals, you’re pushing yourself towards medical malnourishment,” says Dr Federica Amati. She explains that for those using weight-loss medication, nutrition and lifestyle become even more important than they were before.
Why nutrition matters more on GLP-1s
While weight-loss medication can improve metabolic health and reduce harmful visceral fat, it also increases the risk of losing muscle, bone density and essential nutrients if meals aren’t carefully planned.
And for women in midlife, protecting muscle and bone health is especially important, particularly when declining oestrogen levels accelerate bone breakdown and reduce muscle mass.
If you’re eating less, you need to ensure every mouthful counts, says Federica. Here are the six nutrient-rich foods she recommends building meals around during weight-loss treatment.
The 6 foods to prioritise
Rather than counting calories, choose foods that deliver the biggest nutritional return in smaller portions.
- Oily fish for high-quality protein and omega-3 fats.
- Beans and pulses, offering protein, fibre and gut-friendly polyphenols.
- Eggs for quality protein and essential nutrients.
- Natural yogurt and cheese, which provide protein alongside calcium for bone health.
- Nuts and seeds, packed with healthy fats, minerals and fibre.
- Avocados, rich in healthy fats and nutrients in a relatively small, low-volume serving.
Feed your gut to stay fuller
Around 96% of us don’t meet the required daily intake, but fibre may be one of our greatest allies. When gut bacteria ferment dietary fibre they produce short-chain fatty acids that create natural fullness signals.
“Our bodies are designed to help us feel satisfied if we eat the right foods,” explains Federica. That means vegetables, beans, whole grains and diverse plant foods don’t just support digestion – they naturally regulate our appetite.
Supporting muscle health
Protecting muscle mass is a non-negotiable if you’re using GLP-1 medication, explains Federica, so prioritise protein at every meal. It also gives greater satiety, which helps regulate hunger if you decide to come off the medication. “Think of your protein source as something that gives you extra bang for your buck,” she says.
Alongside protein-first meals, she highlights the importance of including resistance training several times a week to preserve muscle and bone strength.
As long as people are aware of the commitment needed to protect their health during the treatment, weight-loss medication can be transformative, Federica explains. It just involves working harder to make sure your nutrition is adequate and muscle mass is maintained.
Also in this episode:
- How GLP-1 medications affect appetite
- The science behind hunger and satiety
- Understanding the gut-brain connection
- The importance of fibre, protein and strength training with GLP-1s
- Ways to increase nutrient intake and reduce and muscle loss
- What to eat pre-, during and post weight-loss treatment
More from Federica:
- Follow Federica on Instagram
- Read Federica’s book The Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
- Order Liz’s new book – How to Age
- A Better Second Half
- Follow Liz on Instagram
- Follow Liz Earle Wellbeing on Instagram
Some links may be affiliate links, which help support the show at no extra cost to you. Read our Affiliate Policy for more information.
