Your nutrition gap report
g of protein per day is your target range while losing weight on a GLP-1. That's based on 1.2 to 1.5 g per kilogram of body weight, the range research on preserving muscle during weight loss supports.
Fiber looks low
Adults need roughly 25 to 38 g of fiber daily, per the Dietary Guidelines for Americans. Low fiber on a GLP-1 makes constipation worse and starves beneficial gut bacteria. Prioritize beans, oats, and vegetables. A fiber supplement like psyllium can help close the rest of the gap.
Constipation
This is one of the most common GLP-1 side effects, since the medication slows how quickly food leaves your stomach. Fluids, fiber, and movement are first-line. Magnesium citrate is a reasonable supplement option for some people. If it persists or is painful, tell your prescriber.
Nausea limiting your intake
When nausea caps how much you can eat, every bite has to count. Smaller, more frequent protein-first meals tend to be better tolerated than large ones. If you regularly can't keep food down, contact your prescriber. That's a dose conversation, not a willpower problem.
Micronutrients to watch
Eating substantially less makes it hard to hit targets for iron, vitamin B12, vitamin D, and calcium. Fatigue and hair shedding can be related to these gaps (hair shedding during rapid weight loss is also common on its own). The fix is nutrient-dense food first, and bloodwork through your doctor if symptoms persist, before reaching for high-dose supplements.
Protecting muscle
A meaningful share of GLP-1 weight loss can come from lean mass. The two counters with the best evidence are hitting your protein target and resistance training 2 to 3 times per week. Walking alone doesn't preserve muscle the way lifting does.
Go deeper
- What GLP-1 medications do to your nutrition
- The best GLP-1 support supplements
- How much protein do you actually need?
This report is general information based on your answers, not medical advice. Your prescriber knows your situation. Bring these numbers to them, especially before adding supplements, since some interact with medications.