How to eat well when you’re not hungry on a GLP-1

Starting a GLP-1 like semaglutide or tirzepatide can dramatically change how you feel about food. Some people find their appetite drops significantly, whereas others don’t feel hungry at all. 

While that might sound like a dream come true after years of struggling, a low appetite brings about its own set of challenges. When nothing sounds good, it’s easy to skip meals, under-eat, or fall into a pattern of quick snacks that don’t really nourish your body.

Even if you don’t feel hungry, your body still needs fuel. GLP-1s support weight loss, but only when you’re also giving your body the nutrients it needs to function well. This guide will help you figure out what to eat to feel your best while using a GLP-1.

Why GLP-1s affect your appetite

GLP-1 medications work by helping your body regulate blood sugar and appetite. They slow down digestion in the stomach and change the way hunger signals are sent to your brain, so you feel full more quickly and stay full longer (1). 

But that also means food can seem less appealing, and mealtimes might feel forgettable. Still, your body hasn’t stopped needing nutrition. Even when your body doesn’t feel hungry, it’s essential to continue feeding it with intention. Food is our fuel, and we can’t function properly without it. 

It’s also worth noting that you should still feel some hunger around meals on GLP-1s. If your appetite disappears completely, it could be a sign that your dose is too high. Increasing to the maximum dose isn’t the goal, especially if it means you’re too nauseous or uninterested in food to eat properly. 

The right dose should help manage cravings without eliminating your body’s natural hunger cues.

Why it’s still important to eat 

Even when hunger is low, regular meals serve a critical purpose. They help:

• Maintain your energy levels
• Support your metabolism
• Prevent nutritional deficiencies
• Reduce side effects like nausea and dizziness

It’s also common to think that skipping meals will speed up weight loss, but this approach often backfires. When you under-eat earlier in the day, it may lead to increased cravings or overeating later, often in the form of quick, high-calorie snacks (2). In many cases, this actually leads to a higher overall calorie intake and slower weight loss.

Even if the hunger never comes and you don’t “make up for it” later, consistently eating too little can leave you feeling drained and less motivated to stay active, make other healthy choices or generally enjoy life. In some cases, undereating on GLP-1s can become more serious, with some people developing disordered eating habits or eating disorders (3).

Sustainable weight loss is about more than cutting calories. It’s about learning to listen to your body’s signals, fuel it well, and create habits you can maintain, even when your appetite changes.

What to eat when nothing sounds good

When food feels unappealing, you don’t need to cook elaborate meals or force yourself to eat a full plate. What matters most is eating something, ideally a small, balanced combination of nutrients, at regular intervals. 

Start with protein, your most important nutrient when taking GLP-1s. Protein helps preserve lean muscle, stabilises blood sugar and energy levels, and increases the levels of GLP-1 produced naturally by the body, all of which support healthy weight loss (4). 

Protein can be found in various foods, including meat, chicken, fish, milk, yoghurt, eggs, beans, and nuts (5). Focus your meals around these. From there, you can build in:

1. Fibre-rich foods, like oats, lentils, beans, and veggies, to support digestion
2. Colourful produce, like berries, spinach, or peppers, to get antioxidants and essential vitamins
3. Hydration, aiming for 2 to 3 litres of water a day to keep energy up and nausea down 

Ideally, your meals would provide all the nutrients you need to thrive on GLP-1s. But if your appetite is inconsistent, a multivitamin can also help fill in small gaps. Supplements shouldn’t replace nutritious food, which is still your best source of fuel, but they can support your health while you work on getting regular meals in.

Getting protein and fibre in small doses 

You don’t need big, elaborate meals to nourish your body on GLP-1s. Here are some simple, low-effort meals and snacks built around protein that work well when your motivation to eat is low: 

• Scrambled eggs with wholegrain toast
• Greek yoghurt with fruit and chia seeds
• Protein smoothies with berries, milk, and oats
• Peanut butter on apple slices or rice cakes
• Soup with beans, lentils, or shredded chicken
• Snacks like edamame, roasted chickpeas, or hard-boiled eggs
• Hummus with carrot sticks or sliced peppers

Incorporating a little extra protein wherever possible can also help support your weight loss goals. Try adding chia seeds or flaxseed to smoothies or porridge, using Greek yoghurt in dips or dressings, and stirring in lentils or beans into soups and stews. 

To up your fibre intake, choose wholegrain carbohydrates, such as oats, brown rice, and quinoa.

On days when you have a greater appetite and do feel more motivated to cook, meal prepping can also go a long way in helping you stay on track. Consider batch-cooking some simple meals or preparing some snacks ahead of time. That way, you’re ready for the days when food feels harder.

Making GLP-1s work for you

Low appetite on a GLP-1 is common, but the solution isn’t to eat less and less. In fact, the opposite is true: fuelling your body with small, balanced meals gives you the energy and nutrition you need to feel your best and get the most out of treatment. 

Most of all, don’t second guess whether you’re doing it “right” or not. Some days you’ll eat more, some less. As long as you’re eating regularly and keeping protein, fibre, and colour in the picture, you’re helping to build sustainable habits that work for the long term and complement your treatment.

Struggling with low appetite is common on GLP-1s, and it doesn’t mean your treatment isn’t working. Explore treatment with us and get personalised support.

References

1. Ard J, Fitch A, Fruh S, Herman L. Weight Loss and Maintenance Related to the Mechanism of Action of Glucagon-Like Peptide 1 Receptor Agonists. Advances in Therapy. 2021 May 11;38(6):2821–39.
2. NHS. Tips to help you lose weight [Internet]. nhs.uk. 2023. 
3. NBC News. Weight loss drugs like Wegovy may trigger eating disorders in some patients, doctors warn [Internet]. Nbcnews.com. 2024. 
4. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sep 30;29(3):166–73. ‌
5. NHS. Eating a Balanced Diet [Internet]. NHS. 2022.