As the use of GLP-1 weight-loss injections such as Wegovy and Mounjaro continues to rise across the United Kingdom, healthcare professionals are raising concerns about a largely overlooked consequence of appetite suppression: the gradual loss of lean muscle mass.
While these medications have proven highly effective at curbing hunger and supporting significant weight reduction, experts at online pharmacy Curely warn that eating less does not automatically mean eating well — and that patients who fail to prioritise nutrient-dense foods may unknowingly be undermining their long-term health.
The sarcopenia risk nobody is talking about
The concern centres on sarcopenia, the medical term for the progressive loss of muscle mass that occurs naturally with age. Sobia Qasim, Superintendent Pharmacist at Curely, says that poor nutritional choices during weight loss can accelerate this process, with consequences that extend well beyond the scales.
“One of the biggest misconceptions is that weight-loss medication does all the hard work,” Qasim said. “While these medicines help reduce appetite, they don’t replace the need for good nutrition. When you’re naturally eating much smaller portions, every meal becomes more important. The goal shouldn’t just be to lose weight, it should be to lose body fat while preserving muscle, strength and overall health. Many people focus solely on the number on the scales, but without enough protein and key nutrients, you may also lose lean muscle during the process. That’s why choosing nutrient-dense foods is so important.”
GLP-1 receptor agonists work by mimicking a naturally occurring gut hormone that signals fullness to the brain, substantially reducing the desire to eat. Although this mechanism drives weight loss, it also means patients may be consuming far fewer calories than their bodies need to maintain muscle tissue, particularly if those reduced calories are not carefully chosen.
Ten foods recommended for GLP-1 users
Rather than prescribing large quantities of food, Qasim recommends selecting ingredients that deliver exceptional nutritional value in compact portions. Among her top recommendations are sardines, which provide protein, calcium, vitamin D and omega-3 fatty acids in a single small serving, and edamame beans, which supply around 17 grams of protein per bowl alongside fibre, magnesium and iron. Skyr yoghurt — the Icelandic-style strained dairy product increasingly available in British supermarkets — is highlighted for its high protein content and relatively low sugar level compared with many standard yoghurts.
Other foods on the recommended list include calcium-set tofu, which offers both plant protein and calcium and is particularly valuable for vegetarians and vegans; pumpkin seeds, rich in magnesium, zinc and healthy fats; and lentil pasta, which contains considerably more protein and fibre than conventional white pasta. White beans, chia seeds, tinned salmon (eaten with the soft bones for added calcium) and quark — a fresh dairy product similar in texture to cream cheese but far higher in protein — complete the list.
“People often assume they need huge portions of chicken or protein shakes, but many simply don’t feel hungry enough for that while taking GLP-1 medication,” Qasim said. “Choosing foods that pack a lot of nutrition into relatively small portions can make a real difference. Ingredients like sardines, Skyr yoghurt, edamame and pumpkin seeds provide protein and important nutrients without requiring large meals.”
Alongside these food choices, Curely recommends a series of simple ingredient swaps that can meaningfully improve nutritional intake without requiring larger meal sizes. These include replacing white pasta with lentil pasta, swapping flavoured yoghurt for plain Skyr with fresh berries, using quark or cottage cheese instead of cream cheese, and substituting sugary breakfast cereals with overnight oats and chia seeds.
Medication as part of a wider lifestyle approach
Qasim is also keen to stress that diet alone is insufficient, and that physical activity remains a critical component of healthy weight loss. She encourages patients to incorporate resistance exercise — whether through weight training, resistance bands or bodyweight movements — to help preserve muscle alongside a nutrient-rich diet.
“Weight-loss medication should be viewed as part of a wider lifestyle approach rather than a standalone solution,” she said. “Eating a varied, nutrient-rich diet and staying physically active will help patients get the greatest long-term benefit from treatment.”
The guidance comes at a significant moment for British healthcare. GLP-1 medications have been the subject of intense public and clinical interest in recent years, with Wegovy (semaglutide) approved by the NHS for weight management and Mounjaro (tirzepatide) increasingly available through both the health service and private prescription channels. The NHS has been rolling out weight management services incorporating these drugs, though demand far outstrips current supply, leading many patients to seek treatment through regulated online pharmacies.
With millions of people in the UK now living with obesity — a condition closely linked to type 2 diabetes, cardiovascular disease and several cancers — the appetite for effective weight-loss treatments has never been greater. However, clinicians and pharmacists alike are urging those embarking on GLP-1 therapy to seek professional nutritional guidance throughout their treatment, rather than assuming that appetite suppression alone will deliver lasting health benefits.
