If GLP-1 medications make you feel less hungry, adherence may become difficult. When portions get smaller, cravings diminish, and the scale moves without much effort, it’s easy to assume you’ve got it under control.
The pitfall is that a lower appetite can also lead to missed proteins, too little fiber, not enough fluid and fewer vitamins and minerals (1). A quick log can help you show what you’ve eaten and what might be missing, so you can make small, actionable adjustments that suit your appetite (1). The goal is not to eat more, but to eat enough important nutrients in portions that suit how you feel right now.
You still need enough protein to protect lean body mass
Mornings may start with coffee and good intentions, but the eggs never arrive. Lunch consists of a few forkfuls of salad. Dinner is half a burrito before you feel like you’re done. On paper it sounds like a light day; in your diary you see that it produces surprisingly little protein.
Seeing that number will make you aware of where else you can add more protein to your diet to reach your nutritional goals (11): enjoy a cup of Greek yogurt when you make coffee, fold cottage cheese into a fruit bowl, mix a quick smoothie with low-fat milk or tofu, or keep a simple tuna or bean salad in the refrigerator. When you spread protein across meals and snacks, you can help support lean body mass without forcing large portions that can lead to uncomfortable side effects (2)(1).
“Even as total calories drop, protein should remain a priority to help maintain lean body mass as you lose weight (1). I also recommend incorporating strength training exercises to maintain lean body mass (1) and consider syncing your fitness wearable with MyFitnessPal to track your food and activity all in one place,” says Melissa Jaeger, registered dietitian and Head of Nutrition for MyFitnessPal.
Useful in MyFitnessPal: Try to stay within the protein intake range. Or set a protein goal recommended by your healthcare team as your appetite changes. Review your macro totals after each meal and adjust your next meal and snack to prioritize protein as needed.
Tracking can help you avoid under-fuelling
A lower appetite can quietly push calories down day after day (1). You will feel pleasantly full if you eat less food, but you may also experience fatigue and other side effects (1). A week’s worth of food logs can help you identify a possible pattern: Your daily calorie average is below the goals you set.
Experts recommend that adults not fall below a certain number of calories per day because if they do, it will be difficult to meet your basic nutrient needs. The National Institutes of Health recommends at least 1,200 calories per day for women and 1,500 for men (3).
“Seeing your actual daily calories can help you stay aware of your nutrient intake, which in turn can help prevent undereating. You can also portion-size your meals and snacks to help you reach your nutritional goals and support you while you manage the common side effects of a GLP-1,” says Jaeger. With that reality check, you can plan smaller, more frequent meals and snacks that still feel good, like half a turkey wrap at lunch and a yogurt bowl later (1).
Useful in MyFitnessPal: En route? The barcode scanning function allows you to quickly register packaged favorites. Looking for more details? Go to the ‘More’ menu and select ‘Nutrition’. From there, you can go to your daily calorie view to confirm you’re on track for your goals.
Hydration is more important than you think
If you take GLP-1 medications, you may notice that you feel less thirsty (4)(5)(6). Maybe you’re sailing through the day on coffee and a few sips of water, then realize it’s almost dinner time. A simple water log can help you track your hydration.
If plain water sounds unappealing, stir in unsweetened tea or infuse your water with fresh fruit and herbs. Pair any high-fiber snack with a glass of liquid (7).
Useful in MyFitnessPal: Use Voice Logging to quickly add a glass of water to your meal or snack or anytime during the day!
Fiber is essential for regularity and overall nutritional quality
When your appetite decreases, you may find that fiber-rich foods like vegetables, beans, and whole grains are the first things to fall off your plate. By logging your fiber-rich foods in MyFitnessPal, you can discover opportunities to add fiber to your daily routine.
“Logging can help you see which foods provide fiber in the portions that fit your current goals,” says Jaeger.
Add a scoop of beans to a small salad. Start your day with overnight oats, or have chia pudding ready for an easy breakfast. Increase your fiber intake gradually and combine fiber with fluids to avoid side effects associated with increasing your fiber intake too quickly (1)(7).
Useful in MyFitnessPal: From the “More” menu, select “Nutrition” and tap “Fiber” under the daily “Nutrients” tab to check your daily fiber totals.
By following the portion sizes you can see what works for you
Plates that once felt normal can now feel like too much (1). By recording what you actually eat, you can see which portion sizes suit you now.
“Your food log reveals your current eating habits, so you see where you can make adjustments to build lasting habits. Plus, it can help you identify your personal preference for portion sizes, so you can plan meals and snacks that help you reach your nutrition goals without missing out on key nutrients or eating more than your body can tolerate (12)(1),” says Jaeger.
Maybe half a sandwich with a little edamame makes you feel comfortable and helps you reach your protein goals. Maybe smaller meals and snacks beat three larger meals (1).
Useful in MyFitnessPal: Use Meal Scan to quickly enter meals and snacks and edit portions as needed when adding them to your diary, without spending time searching the database for individual ingredients.
Micronutrients still count
Eating less overall may mean eating fewer vitamins and minerals if you don’t intend to include a variety of foods in your diet (1). View the ‘More’ menu, select ‘Nutrition’ and go to the ‘Nutrients’ tab. This feature allows you to discover trends in vitamins and minerals that you might otherwise miss. If calcium levels seem low, try small portions of dairy or fortified alternatives (8). If the iron soaks, stir in beans, lentils, tofu, or lean proteins (9). If the potassium remains, add a banana with Greek yogurt, roasted potatoes, or beans with greens (10). The goal isn’t larger portions; they are smarter choices that provide more nutrition per bite.
“Lower appetite doesn’t necessarily mean lower nutrient density. Tracking can show you which foods you’re currently eating contain important nutrients in the portions you record 11,” says Jaeger.
Useful in MyFitnessPal: The nutrients tab helps you spot any gaps in real time, so you can plan one or two targeted swaps for your next meal or snack.
Frequently Asked Questions: Why Tracking Can Still Help with GLP-1s
Do I still have to keep track of whether I’m hungry?
GLP-1s can reduce appetite, but tracking can help you keep an eye on protein, fiber, hydration, and micronutrients while also taking into account your calorie intake (1).
What should I pay attention to if logging everything feels like a lot right now?
Start small and work your way up to recording all meals and snacks. Consider starting with the basics: protein, water, total calories. Once that feels easy, you can quickly check key nutrients like fiber, vitamins and minerals and write down your portion sizes.
Is it okay to eat smaller meals more often?
Many people find smaller, more frequent meals easier as appetite changes (1). By tracking what you eat, including portion sizes, you can confirm that this pattern still meets your calorie, protein, water, fiber, and micronutrient goals.
Do I have to follow forever?
Not necessarily. Many people use tracking more intensively at first, then switch to spot checks when routines feel automatic. The goal is to build habits that will support your long-term health.
The bottom line
Tracking isn’t about perfection. It’s about helping you see what you’re eating today and how those foods impact your nutritional goals, especially when your appetite is lower on a GLP-1 (1). Consume protein with meals and snacks so you support lean body mass (2) and log in, see how your protein intake increases every day. Keep an eye on your total calories so you don’t underfuel (1). Combine fiber with fluids and choose foods that provide more vitamins and minerals per bite (7)(1). Use your diary to get to know your new portion sweets and then plan meals to go with them. Consider these changes to develop simple habits that better support your health journey.
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