How should I eat while on a GLP-1?
Protein first at every meal, smaller portions eaten slowly, and fluids kept up throughout the day. The risk is not eating too much; it is eating too little protein because nothing appeals, which is what turns weight loss into muscle loss.
Protein first, literally
Eat the protein portion of the meal before anything else. Fullness arrives early and unpredictably on these medications, and whatever is left on the plate when it arrives is the part you do not get. Make that the carbohydrate, not the protein.
Front-loading the day helps, since appetite is often best in the morning and fades. A substantial protein breakfast does more work than an ambitious dinner you cannot finish.
Practical adjustments
Smaller, more frequent meals rather than three large ones. Eat slowly — the stomach empties slowly now, and eating at your old pace is what produces reflux and nausea. Stop at the first sign of fullness rather than the last.
Keep fat and fried food lower on the days after a dose increase. Keep fluids up, separately from meals, since drinking with food fills you before the protein does. Fibre and movement keep constipation at bay.
If solid protein is genuinely unappealing, liquid protein is a reasonable bridge. Getting it in matters more than how.
What to watch
Track protein for a fortnight even if you track nothing else. Most people are surprised how far short they are once appetite falls. Watch for the flat, tired feeling that comes with chronic under-eating, and treat it as a signal rather than something to push through.
Our nutrition work with Neil Burchill starts with a free fifteen-minute intro call and is built around this problem specifically.
General information, not medical advice, and not a substitute for seeing a clinician who can assess you. Cryohealthcare Marina del Rey is a wellness practice; our treatments are not medical treatments and do not treat medical disease. We do not sell peptides or prescription medication from this website.
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