GLP-1 reduces appetite. Risk: undereating critical macros and micros. Fix: intentional planning.
Protein — the priority
1.6–2.0 g/kg target body weight. For target of 70 kg (154 lb): 112–140 g/day. Spread across meals (25–40 g per meal).
Fiber
25–35 g/day. Helps GI symptoms (especially constipation). Vegetables, fruit, legumes, whole grains.
Hydration
64+ oz/day baseline. More if hot/active. GLP-1 blunts thirst — drink on schedule.
Micronutrients
Reduced intake risks deficiencies. Iron, B12, vitamin D, calcium worth attention. Multivitamin reasonable; specific screening if symptoms.
Avoid early
- Large meals (worsens nausea)
- Greasy/fatty foods during titration
- Heavy alcohol
- Very sweet foods (can trigger reflux/nausea)
Meal pattern
Smaller, more frequent meals tend to work better than 2–3 large meals.