GLP-1 Nutrition Gap Checklist

4 things your medication doesn't manage for you

A quick self-check for people on GLP-1 medication (like Ozempic, Wegovy, Zepbound, or Mounjaro) who want to protect their body while they lose weight.

(A quick note before you start: This checklist is about food, water, and nutrients — not your medication. It won't tell you how much to take or whether to keep taking it. For anything about your dose or your treatment plan, talk to your prescriber. This is about what you eat and drink alongside your treatment.)

GLP-1 medications can help you lose a lot of weight. But research shows a problem: weight lost on these medications isn't always fat. Some of it is muscle. And a 2026 review of 37 studies found that people who stop these medications tend to regain the weight — almost a pound a month — often within two years. The nutrition side of GLP-1 treatment doesn't get much attention. This checklist covers the four areas that matter most: muscle, hydration, fiber, and micronutrients. How to score it: Check the boxes that are true for you right now. Give yourself 1 point for each box checked. There are 16 boxes total, so your score will fall somewhere between 0 and 16. Add it up at the end for your result.

Muscle Protection (Protein) - GLP-1 medications lower your appetite. That's the point. But if you eat less food overall, and don't make sure enough of it is protein, your body may burn muscle along with fat.

I eat a source of protein at every meal (eggs, meat, fish, tofu, Greek yogurt, cottage cheese, protein shake, beans)

I eat protein first, before other foods, when my appetite is low

I could name roughly how many grams of protein I ate yesterday

I do some kind of strength or resistance movement most weeks (even light bodyweight exercises count)

Why it matters: Most guidance points to 80–100 grams of protein a day to help protect muscle while you lose weight. Muscle is what keeps your metabolism working for you — not against you.

Hydration - GLP-1 medications can lower your sense of thirst. That means you can become dehydrated without feeling thirsty first — which is easy to miss.

I drink water regularly through the day, not just when I feel thirsty

I know the signs of dehydration (dry mouth, headache, dark urine, dizziness, feeling tired)

I've had days where I realized I'd barely had anything to drink

I add electrolytes (like a pinch of salt, or an electrolyte packet) on days I have nausea, diarrhea, or sweat a lot

Why it matters: GLP-1 medications already slow down digestion. Low fiber on top of that is a common reason people feel uncomfortably full, bloated, or constipated.

Fiber - Appetite is lower, so total food volume drops. If fiber drops too, digestion can slow down and get uncomfortable.

I eat vegetables, fruit, beans, or whole grains most days

I don't go long stretches eating mostly low-fiber, low-volume foods (like crackers, broth, or shakes)

I've noticed constipation or slower digestion since starting my medication

I increase fiber slowly and drink water with it, rather than adding a lot all at once

Why it matters: GLP-1 medications already slow down digestion. Low fiber on top of that is a common reason people feel uncomfortably full, bloated, or constipated.

Micronutrients - When you're eating less food overall, it's easier to fall short on vitamins and minerals — even if you feel like you're "eating healthy."

I eat a variety of foods, not the same 3–4 "safe" foods on repeat

I've had bloodwork checked since starting my medication (or have one scheduled)

I know whether I'm low on anything (like B12, iron, vitamin D)

I take a multivitamin or targeted supplement if my food intake is limited

Why it matters: Less food in equals less opportunity to get key nutrients — unless every bite is working hard for you. This is where meal quality matters more than it ever did before