Feeling less hungry on GLP-1 medications can make it difficult to track. When portions shrink, cravings subside, and the scale moves without much effort, it’s easy to assume you’ve got it covered.
The catch is that lower appetite can also mean forgotten protein, too little fiber, not enough fluid and fewer vitamins and minerals (1). A quick log can help show what you ate and what might be missing, so you can make small, actionable adjustments to match your appetite (1). The goal is not to eat more, but to eat enough of key nutrients in portions that fit how you feel now.
You still need enough protein to protect lean mass
Mornings may start with coffee and good intentions, but the eggs never happen. Lunch turns into a couple of forkfuls of salad. Dinner is half a burrito before you feel done. On paper it sounds like a bright day; in your diary you see that it provides surprisingly little protein.
Seeing that number brings awareness to where else you could add another serving of protein to your diet to meet your nutrition goals (11): enjoy a cup of Greek yogurt when you brew your coffee, fold cottage cheese into a fruit bowl, blend a quick smoothie with skim milk or tofu, or keep a simple tuna or bean salad in the fridge. When you spread protein across meals and snacks, you can help support lean mass without forcing large portions that can lead to unpleasant side effects (2)(1).
“Even as total calories decrease, protein should remain a priority to help preserve lean mass as you lose weight (1). I also recommend incorporating strength training exercises to preserve lean mass (1) and consider syncing your fitness wearable with MyFitnessPal to track your food and activity in one place,” says Melissa Jaeger, Registered Dietitian and Head of Nutritional for MyFittrinessPal.
Useful inside MyFitnessPal: Aim to stay within a range for protein intake. Or set a protein goal recommended by your healthcare team as your appetite changes. See your macro totals after each meal and adjust your next meal and snack to prioritize protein as needed.
Tracking can help you avoid underfilling
Lower appetite can quietly push calories down day after day (1). You feel pleasantly full on less food, but you may also feel a sense of fatigue along with other side effects (1). A week of food logs can help you identify a potential pattern: your daily calorie average is below your goals.
Experts recommend that adults do not fall below a certain number of calories per day, because if they do, it is difficult to meet your basic nutritional 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 pay attention to your nutrient intake, which in turn can help avoid undereating. You can also tailor your meals and snacks into portions that help you meet your nutrient goals and support you while managing 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 comfortable, like half a turkey wrap for lunch and a bowl of yogurt later (1).
Useful inside MyFitnessPal: On the go? The barcode scanning feature makes quick work of logging packaged favorites. Looking for more details? Go to the “More” menu and select “Nutrition”. From there, switch to your daily calorie view to confirm you’re on track to your goals.
Hydration matters more than you think
If you take a GLP-1 medication, you may notice that you are less thirsty (4)(5)(6). You can sail through the day on coffee and a few sips of water, then realize it’s almost dinner. A simple water log can help you keep track of your hydration.
If plain water sounds unappealing, turn to unsweetened tea or infuse your water with fresh fruit and herbs. Pair each high-fiber snack with a glass of liquid (7).
Useful inside MyFitnessPal: Use Voice Logging to quickly add a glass of water to your meal or snack or any time during the day!
Fiber is key to regularity and overall diet quality
When your appetite decreases, you may find that high-fiber foods like vegetables, beans, and whole grains are the first things to fall off your plate. Logging your high-fiber foods in MyFitnessPal can help you see opportunities to add fiber to your daily routine.
“Logging can help you see which foods provide fiber in the portions that fit into your current goals,” says Jaeger.
Add a scoop of beans to a small salad. Start your day with oatmeal, or keep chia pudding ready for an easy breakfast. Increase your fiber gradually and pair fiber with fluids to help avoid side effects associated with increasing your fiber intake too quickly (1)(7).
Useful inside MyFitnessPal: Under the “More” menu, select “Nutrition” and tap “Fiber” under the “Nutrients” daily tab to check your daily fiber total.
Tracking portion sizes can show what works for you
Plates that once felt normal may now feel excessive (1). Recording what you actually finish can help you see what portion sizes are right for you now.
“Your food log reveals your current eating habits so you can see where you can make adjustments to build sustainable habits. In addition, it can help you identify your personal sweet spot for portion sizes so you can plan meals and snacks that help you meet your nutritional goals without missing out on important nutrients or eating more than your body can tolerate (12)(1),” says.
Maybe half a sandwich with a side of edamame will leave you feeling good and help you meet your protein goals. Maybe smaller meals and snacks beat three larger meals (1).
Useful in MyFitnessPal: Use Meal Scan to quickly log meals and snacks and edit portions as needed when adding to your diary, without spending time searching the database for individual ingredients.
Micronutrients still count
Eating less overall can mean you’re consuming fewer vitamins and minerals if you don’t intend to incorporate a variety of foods into your diet (1). Check the “More” menu, select “Nutrition” and switch to the “Nutrients” tab. This feature can help you see trends in vitamins and minerals that you might otherwise miss. If calcium looks low, try small portions of dairy products or fortified alternatives (8). If iron dips, turn in beans, lentils, tofu or lean protein (9). If potassium is lacking, add a banana with Greek yogurt, roasted potatoes, or beans with greens (10). The goal is not larger portions; it’s smarter choices that provide more nutrition per bite.
“Lower appetite doesn’t have to mean lower nutrient density. Tracking can show you which foods you’re currently eating that contain important nutrients in the portions you’re logging 11,” says Jaeger.
Useful inside MyFitnessPal: The nutrition tab helps you see any gaps in real time so you can plan a targeted swap or two for your next meal or snack.
FAQ: Why tracking could still help on GLP-1s
Should I still track if I’m not hungry?
GLP-1s can decrease appetite, but tracking can help you keep an eye on protein, fiber, hydration, and micronutrients while also being aware of your calorie intake (1).
What should I focus on if it feels like a lot to log everything right now?
Start small and work your way up to logging all meals and snacks. Consider starting with the basics: protein, water, total calories. When it feels easy, you can add a quick check on key nutrients like fiber, vitamins and minerals and keep recording your portion sizes.
Is it okay to eat smaller meals more often?
Many people find smaller, more frequent meals easier as appetite changes (1). Tracking what you eat, including portion sizes, can help you confirm that this pattern is still meeting your calorie, protein, water, fiber, and micronutrient goals.
Do I need to track forever?
Not necessarily. Many people use tracking more intensively at first and then switch to spot checks when the routines feel automatic. The goal is to build habits that support your health in the long term.
Bottom line
Tracking is not about perfection. It’s about helping you see what you eat today and how these foods affect your nutritional goals, especially when your appetite is lower on a GLP-1 (1). Consume protein with meals and snacks to support lean mass (2), and log how your protein intake stacks up each day. Keep an eye on the total number of calories so you don’t fill up too little (1). Pair fiber with fluids and choose foods that provide more vitamins and minerals per serving. bite (7)(1). Use your journal to learn your new portion sweet spots, then plan meals to suit. Consider these changes to start building simple habits to better support your health journey.
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