GLP-1 Nutrition Guide: Eating Well on Semaglutide or Tirzepatide
If you take a GLP-1 or GIP/GLP-1 medicine such as semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro), your appetite gets smaller, so what you do eat matters more. These guides cover what to eat, how much protein you may need, and the changes some people notice in their face, skin and hair as the weight comes off. They use Indian foods and portions.
They are for general education and do not replace advice from your prescribing doctor. Never change, stop or adjust your dose on your own.
Start here
- GLP-1 diet: what to eat on semaglutide or tirzepatide: protein first, fibre and fluids, eating to ease nausea, strength training and a sample Indian day.
- Protein calculator: enter your weight and diet to see a daily protein figure and one way to reach it in Indian portions.
- Mounjaro injection in Hindi: मौंजारो क्या है, उपयोग, साइड इफेक्ट्स और खाने में क्या ध्यान रखें (in Hindi).
Face, skin and hair
- Ozempic face: what it is, what causes it and what helps: why rapid weight loss can change the face, who notices it more, and the options a doctor may discuss.
- Loose skin after weight loss: why skin may not shrink back, what may help, what collagen research does and does not show, and hair shedding.
Food guides for the nutrients to watch
Eating much less can make it harder to get enough protein, fibre, vitamins and minerals. These guides list Indian foods with amounts per portion. Ask your doctor whether you need blood tests before taking any supplement.
- Protein rich foods
- Fiber rich foods
- Iron rich foods
- Calcium rich foods
- Magnesium rich foods
- Zinc rich foods
- Vitamin C rich foods
- Vitamin D rich foods
- Vitamin E rich foods
- Vitamin B12 rich foods
How these guides are written
Our GLP-1 guides are medically reviewed by Dr Reina Punj before they are published. Read more about how we create and review our health content.
This page is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.
