If you’ve spent any time on social media lately, you may have seen conflicting claims about GLP-1 weight loss drugs. One post says they will absolutely kill your appetite. Another warns of scary side effects. Another declares losing weight this way is “cheating”.
With all the noise out there, it’s hard to know what’s actually true about these medications. We asked registered dietitians to set the record straight on the biggest myths floating around.
Myth 1: You will never be hungry on a GLP-1
Since these drugs hit the mainstream, you’ve probably heard people claim that they completely eliminate appetite. Some corners of the internet are full of users who say they have to force themselves to eat.
The truth: GLP-1s reduce appetite (1), not eliminate it
While some people experience a significant decrease in appetite, (1) total loss of hunger is not the goal. “If someone is having trouble eating or their appetite has changed significantly, it’s important to share that information with their healthcare provider so any concerns can be addressed early and often,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Nutrition. It is important to focus on consuming enough food and a balanced diet while on GLP-1 to reduce the risk of nutritional deficiencies. (1)
GLP-1s act through several mechanisms in addition to curbing hunger. (1) They can also slow stomach emptying, regulate blood sugar, and help reduce “food noise” (the constant mental chatter about food). (1) Weight loss is only one result that someone can see while taking a GLP-1. (1).
Myth 2: You lose weight quickly
Watching dramatic celebrity transformations on TV can make it easy to believe that GLP-1s will melt away pounds practically overnight, without much effort on your part.
The truth: Weight loss looks different for everyone
“Whether it’s in your feed or on TV, you can see the most dramatic before and after results, but they often skip giving the context of what it took and the time it took for the individual to achieve those results. It’s important to remember that gradual weight loss is recommended and completely normal,” (4) says Jaeger. Your starting weight, diet and exercise habits, dosage and genetics all affect your specific timeline.
A balanced weight loss is typically 1-2 pounds per week. (4) Like any other weight loss method, slow and steady tends to win the race with GLP-1s. Focus on what is realistic for your body, not what you see on your screens.
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Myth 3: GLP-1s will make you look bad
You’ve probably heard of “Ozempian face”—a term that refers to a hollowed-out, emaciated appearance allegedly caused by these drugs. (5)
The truth: Dramatic changes in appearance are not inevitable
Here’s the thing: any significant weight loss can result in changes such as loose skin or fat loss in the face. (6) This is not unique to GLP-1s. (6)
“The appearance-focused narrative ignores the health improvements people may experience while taking a GLP-1, such as better blood sugar control, (7) weight management, reduced cardiovascular risk, and more (1),” says Jaeger.
Myth 4: You can use GLP-1s short-term to start weight loss
You might be thinking: I’ll just take this medicine for a few months to get things going, and then I’ll stop when I reach my goal weight. Sounds logical, right?
The truth: GLP-1s are designed for long-term use
“It is understandable that individuals may not want to stay on a medication long-term, and in fact, research has shown that many stop taking a GLP-1 medication within a year, and some may go back on the medication, but not all,” (8) says Jaeger. “However, one study has shown that people regain about two-thirds of the weight they lost after stopping the medication. (9) That’s why building strong diet and exercise habits is a key component of any weight loss journey.” (1) Before making any changes to your prescription medication, it is imperative that you speak with your doctor.
GLP-1 treatment can be seen as a long-term commitment for many people. (2)
Myth 5: You can eat whatever you want and skip training
Given how effective GLP-1s can be (10), you might assume that diet and exercise become optional. After all, if the medication does the heavy lifting, why bother with the rest?
The truth: Nutrition and exercise still matter
Weight loss is still about energy balance; your food intake and activity level always play a role. (1) “GLP-1s can serve as a piece of the weight loss puzzle. Forming healthy habits when it comes to your diet and exercise are critical components of your weight loss journey,” says Jaeger.
Certain nutrients become especially important when you lose weight while on a GLP-1. (1) Protein supports muscle mass during periods of weight loss. (11) Meanwhile, resistance training supports muscle mass (11) while burning calories (12), plus all the other physical and mental health benefits that come with regular exercise. (13)
Myth 6: Taking GLP-1 is “cheating” on weight loss
There is still a persistent belief that “real” weight loss only counts if you do it through diet and exercise alone. Do you use medication? It takes the easy way out, or so the myth goes.
The truth: Treating obesity with medication is not cheating
Obesity is recognized as a chronic, complex disease in clinical research and by public health organizations.(4) Medicines can be used to treat this chronic disease, (3) just like diabetes, (14) hypertension, (15) or any other chronic condition.
“Managing a chronic condition is no easy task, and everyone’s journey to better health looks different,” says Jaeger. “Whether someone uses lifestyle changes, medication, or a combination of both, their efforts require our understanding, not judgment.”
Myth 7: You need extremely high amounts of protein
Browse any GLP-1 forum and you’ll see people claiming to eat 150 plus grams of protein daily, chug multiple protein shakes, and obsess over hitting massive protein goals.
The truth: Moderate protein increase is usually enough
Yes, protein is important for maintaining muscle and staying full during weight loss. But you don’t have to go overboard. (16) “Most people do well with a moderate increase,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Nutrition Scientist. “It’s more about consistency and balance than hitting extreme numbers.”
Research suggests aiming for up to 1.2-1.5 grams per serving. kg of your ideal body weight, or 80-120 g per day for most people. That’s a far cry from the triple-digit goals you might see online. (1)
Myth 8: Everyone experiences serious digestive side effects
Horror stories of nausea, vomiting and other digestive problems dominate online discussions about GLP-1s. That’s enough to make anyone hesitate before starting these drugs.
The truth: Side effects vary and often improve over time
While digestive side effects are common, they are not universal or permanent for most people. “Many patients experience mild nausea when starting or increasing their dose, but this typically improves within a few weeks as your body adjusts,” says Stephanie Saletta. (17)
Working closely with your doctor to titrate your dose correctly can minimize side effects. Eating smaller, more frequent meals and avoiding high-fat foods can also help manage indigestion. (1)
Myth 9: You only lose fat (not muscle)
Some people assume that because GLP-1s are so targeted and effective, they will only burn fat while preserving all your muscle mass automatically.
The truth: Muscle loss can happen without the right support
“Any significant calorie deficit puts you at risk of losing more muscle than you’d like along with fat,” Saletta says. “That’s why adequate protein intake and resistance training are so critical while taking GLP-1s.” (1)
The medicine does not differentiate between fat and muscle loss. You must actively work to preserve muscle through nutrition (especially protein) and strength training exercises. (1)
Myth 10: If you don’t lose weight quickly, the medication won’t work
When your colleague lost 15 pounds in their first month on a GLP-1, but you’ve only lost 4, it’s natural to worry that the medication isn’t working for you.
The truth: Slower weight loss does not mean failure
“The response to GLP-1s is very individual,” says Saletta. “Researchers are still learning about the factors that influence GLP-1 weight loss. Because there is so much to learn, it’s not helpful to compare yourself to others.” (18)
Even if the scale isn’t moving as fast as you’d hoped, look at other markers: Are you feeling better? (19) Is your blood sugar improving? (20) Do you experience less food noise? (21) These are all signs that the medication is working, even if the weight loss is gradual.
Myth 11: You can’t drink alcohol on GLP-1s
Some online communities suggest that you completely eliminate alcohol while taking GLP-1 medications, making it seem like the two are incompatible.
The Truth: Moderation is key, but alcohol is not prohibited
“Current guidance does not outright exclude alcohol,” says Saletta. “However, it is recommended to have minimal alcohol intake because it can worsen certain gastrointestinal symptoms such as nausea and acid reflux.” (1)
Many people also find that their tolerance for alcohol decreases on GLP-1s, or that they simply don’t crave it as much. (22) (23) If you choose to drink alcohol, start slowly, stay hydrated and pay attention to how your body reacts. As always, talk to your doctor about what is right for your situation.
Bottom line
GLP-1 medications are powerful tools for managing weight and metabolic health—but they’re not magic pills, and they’re not without nuance. The reality is more complex than what you will see in most social media posts or casual conversations.
If you are considering these medications or are currently taking them, your best source of information will always be your healthcare team. They can help you separate evidence-based fact from viral fiction.
And remember: using medication to support your health goals is nothing to be ashamed of. It is a legitimate medical intervention that, combined with sustainable lifestyle habits, can help many people achieve better health outcomes.
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