If you feel less hungry while taking GLP-1 medication, this may make tracking more difficult. When portions shrink, cravings subside, and the scale moves without much effort, it’s easy to assume you’ve got it all under control.
The catch is that reduced appetite can also indicate a lack of protein, too little fiber, too little fluid, and fewer vitamins and minerals (1). A quick log can help show what you’ve eaten and what may be missing, so you can make small, manageable changes to suit your appetite (1). The goal is not to eat more, but to consume enough important nutrients in portions that suit your current well-being.
You still need enough protein to protect muscle mass
The morning may start with coffee and good intentions, but the eggs never materialize. 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 bright day; In your diary you’ll see that it yields surprisingly little protein.
Seeing this number will make you realize where else you could add another serving of protein to your diet to meet your nutritional goals (11): Enjoy a cup of Greek yogurt while making coffee, add cottage cheese to a fruit bowl, blend a quick smoothie with skim milk or tofu, or keep a simple tuna or bean salad in the fridge. Spreading protein across meals and snacks can help support muscle mass without forcing large portions, which can lead to unpleasant side effects (2)(1).
“Even if total calories go down, protein should still be a priority to maintain muscle mass while losing weight (1). I also recommend incorporating strength training exercises to maintain muscle mass (1) and consider syncing your fitness wearable with MyFitnessPal to track your diet and activity in one place, says Melissa Jaeger, registered dietitian and director of nutrition at MyFitnessPal.
Helpful in MyFitnessPal: Try to stay within a protein intake range. Or set a protein goal recommended by your healthcare team if your appetite changes. Monitor your macro totals after each meal and adjust your next meal and snack to prioritize protein as needed.
Tracking can help you avoid underfueling
A smaller appetite can silently lower the amount of calories day after day (1). You will feel pleasantly full when you eat less food, but you may also experience fatigue and other side effects (1). A weekly food log might help you identify a possible pattern: your daily calorie average is below the goals you’ve set.
Experts recommend that adults not fall below a certain number of calories per day, otherwise it will be difficult to meet basic nutrient requirements. The National Institutes of Health recommends at least 1,200 calories per day for women and 1,500 for men (3).
“Viewing your actual daily calories could help you pay attention to your nutrient intake, which in turn can help prevent malnutrition. You can also tailor your meals and snacks into portions that will help you meet your nutrient goals and help you manage the common side effects of a GLP-1 diet,” says Jaeger. With this reality check, you can plan smaller, more frequent meals and snacks that still feel enjoyable, like half a turkey wrap at lunch and a bowl of yogurt later (1).
Helpful in MyFitnessPal: On the way? The barcode scanning feature allows you to quickly log 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 meet your goals.
Hydration is more important than you think
If you take a GLP-1 medication, you may notice that you are less thirsty (4)(5)(6). Maybe you’re sailing through the day with coffee and a few sips of water and then realize it’s almost dinner. A simple water log could help you keep track of your hydration.
If plain water doesn’t appeal to you, switch to unsweetened tea or fill your water with fresh fruits and herbs. Combine any fiber-containing snack with a glass of liquid (7).
Helpful in MyFitnessPal: Use voice logging to quickly add a glass of water to your meal or snack, or anytime throughout the day!
Fiber is key for regularity and overall diet quality
When your appetite decreases, high-fiber foods like vegetables, beans, and whole grains may be the first to fall off your plate. Logging your high-fiber foods in MyFitnessPal can help you identify opportunities to incorporate fiber into your daily routine.
“Logging allows you to 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 on hand for an easy breakfast. Increase your fiber intake gradually and combine fiber with liquids to avoid side effects associated with increasing your fiber intake too quickly (1)(7).
Helpful in MyFitnessPal: Select Nutrition from the More menu and tap Fiber under the Nutrients tab to check your daily fiber content.
Tracking portion sizes can reveal what works for you
Plates that once felt normal may now feel like too much (1). Recording what you actually ate will help you identify what portion sizes suit you now.
“Your food log shows your current eating habits so you can see where you can make adjustments to build sustainable habits. It can also help you determine your personal optimal portion size range, so you can plan meals and snacks that will help you reach your nutritional goals without missing out on important nutrients or eating more than your body can tolerate (12)(1),” says Jaeger.
Maybe half a sandwich with a side of edamame will keep you feeling good and hitting your protein goals. Maybe smaller meals and snacks are better than three larger meals (1).
Helpful in MyFitnessPal: Use Meal Scan to quickly log meals and snacks and edit portions as needed when adding them to your schedule, without wasting time searching the database for individual ingredients.
Micronutrients still count
Eating less overall may mean you’re getting fewer vitamins and minerals if you don’t intend to include a variety of foods in your diet (1). Look at the “More” menu, select “Nutrition” and go to the “Nutrients” tab. This feature can help you spot trends in vitamins and minerals that you would otherwise miss. If calcium deficiency seems low, try small portions of dairy products or fortified alternatives (8). If iron levels drop, replace it with beans, lentils, tofu, or lean protein (9). If potassium is lacking, add a banana with Greek yogurt, fried potatoes or beans with vegetables (10). The goal is not larger portions; They’re smarter choices that deliver more nutrients 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 log.” 11says Jaeger.
Helpful in MyFitnessPal: The Nutrients tab helps you identify 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 could still be helpful with GLP-1
Do I still need to track if I’m not hungry?
GLP-1 can suppress appetite, but tracking can help you keep track of protein, fiber, hydration, and micronutrients while watching your calorie intake (1).
What should I focus on when logging everything feels like a lot right now?
Start small and work your way up to logging all meals and snacks. Consider starting with the basics: protein, water, total calories. Once that feels easy, do a quick check of key nutrients like fiber, vitamins and minerals and continue to note your portion sizes.
Is it OK to eat smaller meals more often?
Many people find it easier to eat smaller, more frequent meals as their appetite changes (1). Tracking what you eat, including portion sizes, can help you confirm that this pattern still meets your calorie, protein, water, fiber and micronutrient goals.
Do I have to pursue forever?
Not necessarily. Many people use tracking more intensively at the beginning and then switch to spot checks when routines feel automatic. The goal is to develop habits that will support your long-term health.
The conclusion
Tracking is not about perfection. It’s about helping you recognize what you’re eating today and how those foods impact your nutritional goals, especially if your appetite is below a GLP-1 level (1). Consume protein with meals and snacks to support muscle mass (2) and log how your protein intake adds up each day. Keep an eye on total calories so you don’t consume too little energy (1). Combine fiber with liquid and choose foods that provide more vitamins and minerals per bite (7)(1). Use your schedule to get to know your new portion sweet spots, then plan meals to fit them. Consider these changes to start developing simple habits that will better support you on your health journey.
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