Maximize the Benefits of GLP-1 Medications and Avoid the Biggest Mistakes Most Patients Make on Weight Loss Medications (from an RD with over a decade of experience in weight management).
Written by:
Amy Carson RDN LDN IFNCP
Integrative and Functional Dietitian
When I was in school to become a Registered Dietitian, I definitely didn’t have ‘writing about the benefits of GLP-1 medications’ on my bingo card.
My ultimate goal was to become a dietitian for the Chicago Bears. I loved sports and I thought it would be so exciting to be part of helping a team win – not by how hard they trained, but instead by what they fed their bodies. Early in my education, though, I got some (pretty bad) advice that there would not be enough jobs as a sports RD and I was recommended to choose another route.
I listened to that advice and began learning more about managing obesity and other metabolic diseases.
While the advice couldn’t have been more wrong (over the following few years, every team you can think of began hiring sports RDs), the route it took me was exactly where I was meant to be.
I counseled patients in the Oak Park and Chicago area who were looking to lose weight and I found that they gained so much more than weight loss; they started coming off blood pressure and blood sugar medications, gaining energy, and gaining their lives back. Many people categorize patients with obesity as ‘lazy’ or ‘lacking willpower,’ and I found they put themselves in that category as well.
However, what I saw was something incredibly different. I saw patients willing to take on new skills, patients learning to cook as adults, and patients changing their entire day’s routine to improve their health.
Why You Might Not Be Getting the Full Benefits of GLP-1
Over the years, I found that some patients were able to follow the advice I gave and see results, and some were not – but it wasn’t about laziness or willpower. It was clear that differences in metabolism and brain chemistry existed between patients.
Some people followed the advice, saw results, and were motivated to continue. Others followed the advice but did not see results, and were left demotivated. And others couldn’t follow the advice because no matter how well balanced their meals and snacks were, their brains were constantly asking for more food.
Metabolism and brain chemistry differences were getting in the way of some patients seeing results, even when they were following the same advice as those who were seeing results… until GLP-1 (and similar) medications came into the picture.
Medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work by slowing stomach emptying, improving insulin sensitivity, and reducing ‘food noise’ so patients following the diet & lifestyle recommendations can finally see weight loss and reduce the risk of comorbidities. At risk of oversimplifying it, these drugs are incredible. And, when used safely and monitored well, they save lives.
GLP-1 medications are studied and intended to be used alongside diet and lifestyle changes. This is not only to improve efficacy and receive the benefits of GLP-1, but also to prevent side effects, prevent muscle mass loss, and improve long-term weight maintenance.
I work with patients in our Oak Park practice on a weekly basis who take GLP-1 medications and many of them, as mentioned above, are very successful. Unfortunately, however, I also see many of the common side effects, such as constipation or diarrhea, nausea, hair loss, loss of muscle, and more. Oftentimes, when patients make a few adjustments to their diet & exercise, they are able to enjoy the benefits of GLP-1 medications without the side effects. After all, these medications are meant to improve quality of life, not just lead to weight loss. Here, I’m sharing the most common mistakes I see people making – and how you can avoid them to get the greatest benefits of GLP-1 medications!
Mistake #1 – Not eating enough calories
This is more than just physical, it’s emotional. You’ve been told your entire life (in most cases) to ‘just eat less’ to lose weight. Now, you’re able to eat less, and you may think that even less is better. Or maybe you finally aren’t hungry all the time and don’t even want to think about food anymore. Either way, I highly suggest learning about the many reasons calories are important to your body, although I don’t expect to shift your mindset overnight. The truth is: our bodies NEED calories for energy. Eating fewer calories also means eating fewer macro and micronutrients, leading to fatigue, hair loss, and other deficiencies.
I recommend tracking your intake for 3-5 days using a free app such as MyFitnessPal to see how many calories you’re consuming daily. If you’re eating less than 1200 calories (for most people), you need to figure out a way to increase your intake. A few ways that have helped my patients increase their caloric intake so they are able to receive the benefits of GLP-1 and avoid unwanted side effects:
- Add nutrients to your already existing meals. Having a protein shake? Blend in avocado, peanut butter, or oats. Making pasta? Mix lentils or tempeh into your tomato sauce. Mix cottage cheese into scrambled eggs or pasta sauce to add a boost of calories with extra calcium and protein.
- Eat small, frequent meals. If you’re getting full quickly, consider stopping and then finishing that meal in 2-3 hours. By cutting your meals into multiple servings, you’ll still get the calories in, just spaced out more throughout the day.
Mistake #2 – Not adjusting the consistency and timing of your food to prevent side effects
One of the benefits of GLP-1 is that they slow stomach emptying to allow you to feel fuller faster and stay fuller longer, however, many of the digestive side effects of these medications happen for the same reason. Because of this slowing of the digestive system, if you consume a large volume at once, a lot of roughage, or large amounts of fat at once, it overworks the digestive tract and makes you feel sick. Simple changes can make a big difference here, such as:
- Blend or cook fibers (think smoothies, soups, or even just cooked stir fry instead of a big salad). It’s still important to consume at least 25-30 grams of fiber daily, just change the consistency to tolerate it better.
- Eat small, frequent meals. This allows for enough nourishment throughout the day, but doesn’t put so much pressure on your stomach at once. This is a great way to enjoy healthy fats without contributing to even more slowed stomach emptying.
- Stop eating 3-4 hours before bed. If everything you consumed has passed your stomach by the time you lie down, the chances of experiencing reflux are much lower.
Mistake #3 – Not eating enough protein, and/or relying too heavily on protein supplements
Protein has gotten a lot of hype recently, and for good reason. It’s very important to get enough protein, especially when in a calorie deficit and losing weight (although it’s not the ONLY important nutrient, see fiber above).
The recommended protein intake is 1.2-1.6 g/kg body weight, spread out to at least 3 meals/day. While ideally you’d get all of your protein through whole food sources (such as legumes, poultry, fish, eggs, dairy, and more), it is definitely okay to use supplements to help you reach the high protein goals.
I often see patients gravitating toward low-fiber carbohydrates more often, and then they’re too full to consume enough protein. Instead, have ready-to-eat protein sources available and eat those and high fiber choices first, then have the other carbohydrates if you’re still hungry for more. This way, you’ll reach your protein and fiber goals, but won’t feel restricted.
It’s also important to get a variety of protein sources for their varying benefits, so I recommend no more than one protein supplement (powder or shake) per day.
Some quick proteins to have on hand and pair with plants are:
- Hardboiled eggs
- Shredded chicken or turkey slices
- Edamame
- Hummus
- Peanut butter
- Canned tuna, salmon, or sardines
Mistake #4 – Not strength training
During weight loss, some muscle mass loss is inevitable. However, the goal is to maintain as much muscle as possible or even gain muscle during weight loss to combat the natural reduction in metabolism that occurs. Therefore, strength (AKA resistance or weight-bearing) exercise is non-negotiable, as it’s imperative to maintain muscle mass.
You don’t have to become a bodybuilder, but moving weights, even just your body weight, should not be skipped. I recommend at least 20 minutes 3 times/week to start, and increasing weights and/or time as you are able.
Still have questions? Here are some of the most common concerns we hear from patients using GLP-1 medications.
Frequently Asked Questions About the Benefits of GLP-1 Medications
Why am I not losing weight on GLP-1 medications?
If you’re not seeing the results you expected, you’re not alone – and it’s not a failure on your part. While GLP-1 medications can be incredibly effective, they work best when paired with the right nutrition and lifestyle approach. Undereating, not getting enough protein, or losing muscle mass can all slow progress. Hormones, stress, sleep, and metabolism also play a role, especially for women in perimenopause and menopause. With the right support, most people can improve their results.
Can GLP-1 medications work during perimenopause or menopause?
They can, and for many women, they’re a helpful tool. However, hormonal changes during this stage of life can affect metabolism, muscle mass, and energy levels, which means a more personalized approach is often needed. Nutrition, strength training, sleep, and stress support all play a role in helping you experience the full benefits of GLP-1 medications during this time.
How can a Registered Dietitian help me get better results on GLP-1 medications?
GLP-1 medications change your appetite but they don’t automatically teach you how to nourish your body in a way that supports long-term health. A Registered Dietitian can help you create a plan that fits your lifestyle, reduces side effects, protects muscle, and supports sustainable results. It’s not about doing more—it’s about doing what works for your body.
Maximize the Benefits of GLP-1 With Nutrition Support in Oak Park
Medical treatment for overweight and obesity can be incredibly effective—but it works best when paired with the right nutrition and lifestyle support. The goal isn’t just weight loss. It’s feeling better, maintaining muscle, supporting your metabolism, and improving your overall quality of life.
If you’re not experiencing the full benefits of GLP-1 medications, or you’re dealing with side effects like nausea, fatigue, or hair loss, the right nutrition strategy can make all the difference.
At Synergy Integrative Health & Wellness, we work with patients in Oak Park, River Forest, and the greater Chicago area to help them improve results, reduce side effects, and feel better in their bodies—without extreme restriction.
If you’re ready to maximize the benefits of GLP-1 medications with a more supportive, sustainable approach, we’re here to help. Schedule a consultation with Amy Carson, RDN, today.