4 Common Eating Mistakes That Stall Your GLP-1 Progress

Many people using GLP-1 medications expect quick results, but often their eating habits slow down progress without them realizing it. Under-eating, skipping protein, or not balancing meals can all interfere with steady, healthy weight loss. Understanding these common nutrition mistakes and how to fix them can help you get the most from your GLP-1 diet and support sustainable weight loss.

Mistake 1: Under-Eating and Skipping Meals

Many GLP-1 users believe eating less will speed up weight loss. In reality, eating too little can slow your metabolism and reduce energy levels. When your body senses a lack of fuel, it can hold onto fat stores longer, making weight loss harder.

Skipping meals also causes blood sugar dips, which may lead to cravings and overeating later. Instead of cutting calories drastically, focus on eating enough to fuel your body throughout the day.

Try eating smaller, frequent meals that include a balance of protein, healthy fats, and fiber-rich carbs. This approach supports steady energy and helps maintain muscle mass, which is important for long-term weight management.

Mistake 2: Ignoring Protein Intake

Protein plays a crucial role in weight loss, especially when using GLP-1 medications. It helps keep you full, supports muscle repair, and boosts metabolism more than fats or carbs.

Many people on a GLP-1 diet unintentionally skip protein or eat too little. This can lead to muscle loss and slower progress. Aim to include a good source of protein in every meal, such as:

• Lean meats like chicken or turkey

• Fish and seafood

• Eggs and dairy products

• Plant-based options like beans, lentils, tofu, or tempeh

  
  

Balancing your protein intake throughout the day helps maintain muscle and supports sustainable weight loss.

Mistake 3: Not Balancing Meals Properly

Balanced eating means combining macronutrients—protein, fats, and carbohydrates—in a way that supports your body’s needs. Some GLP-1 users focus too much on cutting carbs or fats, which can cause energy crashes or nutrient gaps.

For example, a meal with only protein and veggies but no healthy fats or carbs might leave you feeling tired or hungry soon after. On the other hand, meals high in carbs but low in protein can cause blood sugar spikes and dips.

A balanced meal might include:

• A palm-sized portion of protein

• A fist-sized portion of vegetables

• A thumb-sized portion of healthy fats like avocado or nuts

• A cupped hand of whole grains or starchy vegetables

  
  

This balance helps keep blood sugar stable, supports fullness, and provides the nutrients your body needs to function well on a GLP-1 diet.

Mistake 4: Overlooking Hydration and Mindful Eating

Hydration often gets overlooked but plays a key role in weight loss and overall health. Drinking enough water supports digestion, helps control appetite, and improves energy levels.

Some GLP-1 users mistake thirst for hunger and eat when their body actually needs fluids. Aim to drink water regularly throughout the day, especially before meals.

Mindful eating also supports progress. Eating slowly, without distractions, helps you recognize fullness cues and prevents overeating. This practice complements balanced eating and proper protein intake by making you more aware of your body’s needs.

Taking Control of Your GLP-1 Diet Progress

Avoiding these common nutrition mistakes can make a big difference in your GLP-1 journey. Focus on:

• Eating enough calories to fuel your body

• Including protein in every meal

• Balancing meals with protein, fats, and carbs

• Staying hydrated and practicing mindful eating

  
  

These habits support sustainable weight loss and help you get the most from your GLP-1 medication. Remember, steady progress is better than quick fixes. Adjust your eating habits thoughtfully and listen to your body’s signals.

Support Your Nutrition with Quality Supplements

Getting enough nutrients—especially while on a GLP-1 plan—can be challenging. That’s where clean, science-backed supplements can make a difference. Shaklee’s Performance and Nutrition line to help fill nutritional gaps, support energy, and promote overall wellness.

If you're uncertain about your nutrition plan, consider reaching out to our in-house registered dietitian. They are well-versed in GLP-1 diets and can provide personalized advice tailored to your specific needs. Consulting with a dietitian can help you customize your meals and ensure that you stay on track with your progress. Don't hesitate to ask them any questions you may have about GLP-1 and how it can fit into your dietary goals.

Ready to Take the Next Step Toward Sustainable Progress?

If you’re unsure whether your eating habits are helping or holding you back, Book your $25 Health Consult today to get personalized guidance tailored to your GLP-1 journey. You’ll discover exactly how to fuel your body for better results—without restriction or confusion.