More people than ever are turning to injectable medications like Ozempic, Wegovy, Mounjaro, and Saxenda over traditional slimming clubs. You may have heard them being referred to as “skinny jabs,” thanks to celebs in Los Angeles popularising them on social as well as traditional media.
These medications can be powerful tools for supporting weight loss, but only when used correctly, and as part of a broader lifestyle strategy. Because here’s the truth: you still need to eat well. And that means focusing on lean protein sources and taking part in exercise to preserve muscle mass, fuelling your body properly with slow-release carbohydrates, including healthy fats to support heart health and consuming plenty of plants for essential nutrients.
Why Diet Still Matters - Even on Weight Loss Injections
GLP-1 medications work by mimicking a hormone that regulates appetite and slows down digestion. They can make you feel fuller, faster and for longer. But they don’t work in isolation. In clinical trials, these drugs were paired with a reduced-calorie diet and increased physical activity. That’s what made them effective.
Unfortunately, in some private practice settings, patients aren’t getting this essential lifestyle support. Instead, they're given a prescription and left to navigate the rest on their own, even though long-term success hinges on changing what you eat and how you move.
Without a healthy diet, people are likely to lose weight only to regain it later, often with a higher fat-to-muscle ratio. Without enough protein or resistance training, you risk losing precious muscle, setting you up for long-term failure if the injections ever stop.
The Danger of ‘Just Jabbing’
Medications like Ozempic and Wegovy aren’t magic wands. In fact, they come with caveats:• They must be titrated gradually to avoid gastrointestinal side effects.• They are only approved for 2 years on the NHS, though private usage varies.• There’s a worrying black market where patients obtain them without proper medical oversight and nutrition advice.Taking these drugs without medical and dietary support can lead to problems like malnutrition, poor gut health, or simply not losing fat in a sustainable way.
My 6 Nutrition and Lifestyle Rules for Long-Term Success
1. Start Strong - But Skip the 'Last Supper'
Don't have a large meal the night before your first injection. These drugs slow stomach emptying, and a heavy meal could cause nausea, bloating or vomiting. If you want a final ‘treat meal’, have it at least a week in advance.
2. Build Your Environment
Set yourself up for success by changing your home environment:
- Stock your fridge with high-protein (ideally plain) yoghurts, hummus, pre-cut veggie sticks, and fruit.
- Cook once, eat twice - meal prep small portions with balanced macros (think a little carbohydrate, and plenty of fibre and protein). Store in Tupperware in the fridge or freezer for when you’re short on time.
- Remove high-sugar temptations from sight – for example, move the biscuit tin from next to the kettle to a more inconvenient location like a cupboard on the opposite side of the room.
Remember: you’ll be eating less - so every bite needs to count nutritionally.
3. Fuel Your Body - Don’t Starve It
Even if your appetite disappears, aim to consume at least 1200 to 1500 calories per day. This is because under-eating can lead to metabolic adaptation (i.e. a slower metabolism), fatigue and hair loss (especially when combined with a lack of protein, healthy fats and essential nutrients) and a loss of lean muscleFocus on:
- Protein at every meal (e.g. lean meat, fish, dairy, tofu, beans and pulses) – at least 1-2g of protein per Kg of body weight a day
- Eating 5 a day (fresh, frozen, tinned and dried fruits and vegetables all count!)
- Wholegrains daily (e.g. brown rice and pasta, oats, wholemeal bread and quinoa)
- A small amount of healthy fats (e.g. nuts, seeds, avocado, olive oil)
4. Protein + Weights = Muscle Maintenance
Aim to do resistance exercises (strength-based exercise) at least twice a week – you can use your body weight to begin with, before moving onto dumbbells or kettlebells. The more muscle you have, the higher your metabolism will be, and the stronger you will be too.
If you’re actively strength training, you may want to aim for around 1.6g of protein per Kg of body weight a day, spread across the day e.g. 20-30g of protein 3 to 4 times a day.
5. Get Your Daily FFM: Fibre, Fluid & Movement
For optimal gut health, which can impact everything from our immune system to our mood, include -
- Fibre: Aim for 30g a day from fruit, vegetables, beans, and wholegrains.
- Fluid: 6 to 8 glasses a day; avoid drinking large amounts during meal times though.
- Movement: Daily walks can reduce bloating, constipation, and support weight loss.
Top tip – If you feel a little constipated and sluggish, include 2 kiwi fruits daily (skin on, if you can!) or 1–2 tbsp of flaxseed (also known as linseeds) in yoghurt or mixed into porridge or overnight oats.
6. Avoid Crash Dieting and (too many) Ultra-Processed Meals
Plan to eat small, frequent meals to stabilise blood sugar levels, meet nutrient targets and prevent nausea and digestive upset.
Try to keep ultra-processed foods (especially those high in fat, salt and sugar) to a minimum, and avoid over-relying on calorie-counted ready meals. Instead, eat small portions of balanced meals, remembering the 80/20 rule - have healthy, whole foods 80% of the time, with so called ‘soul foods’ for the remaining 20% of the time.
A Word on Alcohol
Some users report reduced alcohol cravings on GLP-1s. This is not a bad thing - alcohol is full of empty calories. If you do choose drink, wait at least one month after starting your medication and try to avoid fizzy drinks and straws which can contribute to bloating - a small glass of red wine for the polyphenols is a sensible choice.
Mind Over Meal: Recognise Emotional Eating
GLP-1s reduce both physical and “head” hunger - but emotional (heart) hunger remains. Use this time to build non-food coping strategies such as phoning a friend, going for a walk in nature, journaling, meditation, or a hobby.
Final Thoughts: What Happens When You Stop?
The drugs might help you lose weight, but your habits determine if you’ll keep it off. If you stop injections after a year or two without having made meaningful changes to your diet and activity levels, the weight is likely to creep back - often with less muscle and more fat.
Summary Checklist for Weight Loss Injection Success
- Don’t ‘binge’ before starting weight loss injections
- Eat enough - especially protein and fibre
- Strength train twice a week
- Stay hydrated
- Watch out for “heart hunger” (emotional eating)
- Meal prep and stock your kitchen
- Avoid (too many) ultra-processed and high fat foods
- Make the most of reduced cravings to cut alcohol
- Don’t go it alone - seek expert and peer support
Non-surgical weight loss injections can be life-changing - but only if you combine them with consistent, healthy eating habits, movement, and mindset changes. Take this opportunity not just to lose weight, but to transform your lifestyle and health for good.