Question 1

What macros should you eat on GLP-1 medication?

Accepted Answer

The optimal macronutrient split for GLP-1 users prioritises protein above all else. A practical macro distribution is: protein 35 to 40% of calories, fats 30 to 35%, carbohydrates 25 to 35%. In absolute grams, target 0.7 to 1.0g protein per pound of goal body weight, with remaining calories divided between fats and carbs based on personal preference. Unlike general weight loss guidelines, GLP-1 patients should not reduce protein to hit a lower calorie target — protein preservation is more important than hitting a specific calorie number. Fat intake should not drop below 0.3g per pound of body weight, as essential fatty acids support hormone function and fat-soluble vitamin absorption.

Question 2

Should you eat low-carb on Ozempic or Wegovy?

Accepted Answer

A low-carb or ketogenic diet is not necessary on GLP-1 medication and may worsen certain side effects. GLP-1 medications already reduce carbohydrate intake naturally through appetite suppression, so additional restriction is typically not needed to achieve results. Very low-carb diets under 50g daily can increase constipation, which is already a common GLP-1 side effect. Fibre from whole grains, legumes, and fruits helps maintain digestive regularity. Some patients do prefer low-carb eating with GLP-1, particularly those managing type 2 diabetes. However, the evidence does not support low-carb as superior to moderate-carb eating for GLP-1 weight loss outcomes, and the added restriction increases long-term adherence challenges.

Question 3

How do you track macros when you have no appetite on GLP-1?

Accepted Answer

Tracking macros without appetite requires a protein-first framework. Start each meal by identifying your protein source first — Greek yoghurt, eggs, chicken, cottage cheese, protein shake — and ensure it is consumed before anything else. Use pre-portioned protein sources to simplify tracking: a serving of Greek yoghurt contains 17 to 20g protein, a can of tuna 25g, two eggs 12g. Accumulate protein across 3 to 4 small eating windows throughout the day. Use a simple tracking app for the first 4 to 6 weeks to build awareness, not as a permanent habit. The goal is to build a mental model of adequate protein intake so you can maintain it intuitively when appetite is suppressed.

Question 4

Do macros matter more than calories on GLP-1?

Accepted Answer

Macronutrient composition — specifically protein — matters more than total calories for GLP-1 body composition outcomes. Two patients eating identical calorie totals but different protein levels will have meaningfully different results: the higher-protein patient will lose more fat and less muscle. Research consistently shows that the ratio of fat to lean mass lost during calorie restriction is determined primarily by protein adequacy, not total calories. That said, calories still matter — a deficit is necessary for weight loss. The practical approach is to set protein targets first, then fill remaining calories with fats and carbohydrates based on preference, keeping total intake 500 to 750 calories below TDEE.

Question 5

What is the best diet to follow on GLP-1 medication?

Accepted Answer

The best diet on GLP-1 medication is high in protein, adequate in fibre, and sustainable long-term. Mediterranean-style eating works well with GLP-1: high protein from fish and legumes, healthy fats from olive oil and nuts, fibre from vegetables and whole grains, and limited processed carbohydrates. This pattern reduces nausea (worsened by high-fat meals), supports digestive regularity, and provides micronutrient density needed when calorie intake drops. Dietary patterns to moderate: very high fat eating can worsen nausea and constipation in GLP-1 users; very low protein accelerates muscle loss; and highly processed food-dominant eating provides poor micronutrient density at reduced calorie levels.

Macro Calculator
for GLP-1 Users

What macros should you eat on GLP-1?

Should you eat low-carb on GLP-1?

Macro Calculatorfor GLP-1 Users

What macros should you eat on GLP-1?

Should you eat low-carb on GLP-1?

Macro Calculator
for GLP-1 Users