Introduction:
The powerful weight-loss effects of GLP-1 drugs are exciting, but as a clinical nutritionist, I am seeing more and more patients in my clinic who experience fatigue, hair loss, and even muscle weakness due to these medications. Often, the culprit is nutritional deficiency. Today, from a professional perspective, we discuss how to safely harness this “weight-loss tool” and avoid those invisible “nutritional pitfalls.”

Pitfall 1: Sharp Calorie Reduction Leads to Nutrient “Deficit”
GLP-1 drugs work by suppressing appetite, which inevitably leads to a reduction in overall food intake. If dietary quality is poor, the intake of micronutrients such as vitamins and minerals can plummet.

Expert Reminder: During weight loss, “eating enough” is just as important as “eating well.” When calories are reduced, every bite of food must be more nutrient-dense.

Pitfall 2: Muscle Loss “Sneaks In” Along with Fat Loss
Studies show that up to 38% of the weight lost using GLP-1 drugs may come from precious muscle tissue⁶. Muscle loss not only reduces basal metabolic rate (setting the stage for future rebound weight gain) but also leads to decreased strength, increasing the risk of frailty and falls.

Expert Reminder: Preserving muscle is central to successful long-term weight management. Never focus solely on the number on the scale.

Expert Action Guide: The Three Pillars of Healthy Weight Loss with GLP-1
To lose weight safely and effectively, a comprehensive support system must be established. The following three pillars are indispensable:

1. Precision Nutrition: Strengthen “Key Nutrients”
According to research⁶, the following nutrients require special attention:

• Vitamin D: High deficiency rates; closely related to immunity, mood, and bone health.
  Recommendation: Get more sunlight, consume fatty fish and fortified milk in moderation, and consider supplements.

• B Vitamins (especially B12): Involved in energy metabolism; deficiency can lead to fatigue and anemia.
  Recommendation: Eat more whole grains, lean meats, and eggs.

• Protein: This is the most important! It is the building block for constructing and maintaining muscle.
  Recommended Intake: 1.2–1.6 grams per kilogram of body weight daily⁶.
  How to eat? Distribute protein evenly across three meals rather than concentrating it in one. For example, eat eggs/Greek yogurt for breakfast, chicken breast/tofu for lunch, and fish/lean meat for dinner.

2. Smart Exercise: Cardio + Resistance, Both Essential

• Resistance training (strength training) is a must: This is the most effective way to combat muscle loss. Perform strength training at least 2–3 times per week, such as squats, push-ups, dumbbell rows, or resistance band exercises.

• Cardio is a bonus: Activities like brisk walking, swimming, and cycling help improve cardiovascular function and burn calories but cannot replace strength training.

3. Continuous Monitoring: Active Management, Not Passive Waiting

• Regular health check-ups: During GLP-1 medication use, blood tests (including complete blood count, vitamin and mineral levels—especially vitamin D, B12, and ferritin) should be performed every 3–6 months.

• Pay attention to body signals: If symptoms such as unusual fatigue, hair loss, dizziness, or muscle cramps occur, consult a doctor or nutritionist promptly, as these may be signs of nutritional deficiency.