Eating Well on Weight-Loss Medication

Oct 15, 2026

Weight-loss medications are everywhere at the moment, and chances are you either take one, know someone who does, or have at least wondered about them. So this week (with our lovely nutritionist away) I wanted to look at something that doesn't get talked about nearly enough, which is what to actually eat while you're on them.

There's no judgement here at all. How you look after your health is your business and your doctor's, and this is simply about making sure that whatever path you're on, your body is getting what it needs.

What the science is saying

The short version is that these medications turn down your appetite, but they don't choose what goes on your plate. And when you're eating a lot less, every mouthful has a bigger job to do.

The thing researchers keep coming back to is muscle. Some of the weight lost on any weight-loss journey is muscle (this isn't unique to the medications, it happens with any big drop in eating), and muscle matters for strength, energy, balance and how well you feel as you get older. The good news is the guidance is very consistent about how to look after it, which is enough protein and some regular strength work.

The other thing experts flag is simply not eating enough of the good stuff. When your appetite is low it's easy to skip meals or graze on whatever's quick, and that can leave you short on protein, vitamins and minerals. A group of endocrinologists in India released their first nutrition guidance for these medications in July and made exactly this point, that nutrition needs real attention alongside the medication itself.

How to eat well on them

Start with protein. Eat the protein part of your meal first, while your appetite is still there. Eggs, yoghurt, chicken, fish, lentils, tofu and a good piece of pasture-raised meat all do the job, and how much you need depends on you, so it's worth asking your doctor or a dietitian for your own number.

Go small and often. Pharmacists recommend small, regular meals even when you're not hungry, because skipping meals is the easiest way to fall short. A little bowl of something good beats nothing at all (and this is where a freezer stocked with a few decent ready meals really earns its keep).

Make every bite count. Smaller portions mean the quality of the food matters more than ever. Fresh vegetables, whole grains, beans, nuts and seeds pack in a lot of goodness for their size, and right now spring is giving us asparagus, peas and broad beans that make it easy.

Don't forget fibre and fluids. Tummy troubles, especially constipation, are one of the most common side effects. Plenty of water, plus fibre from veg, fruit, oats and legumes, will help keep things moving.

Lift something. Every bit of guidance pairs good food with strength training to protect your muscles. It doesn't need to be a gym, as bodyweight exercises, bands or a pilates class all count.

The bottom line

Whether you're on one of these medications or not, the advice really lands in the same place, which is good food, grown well, eaten regularly and enjoyed. And if you are on one, please lean on your doctor or a dietitian to tailor things to you, because everybody's needs are different.

Look after yourselves this week xx

Til

This is general information only and not medical advice. Please speak with your prescriber or an accredited practising dietitian about your own needs.