What to eat on GLP -1 – (and my meal plan in 5 steps to fly)

If you make a type of GLP-1 therapy for weight loss, you may have found that your appetite had taken a nose. And although it may look like a victory when you try to manage the weight, it can also let you ask yourself: am I enough while eating? Do I eat good things?

This is certainly true of my own taking experience weight loss peptides after pregnancy – The weight loss therapy trip I started last year after stopping breastfeeding four and five, with the support of experts The well-being of Joi Women.

My goal was always slow and regular, and I made a mental note to report to the TRB community With my progress.

Why eat on GLP-1 still counts

First of all, yes, GLP-1 can reduce desires and appetite. But no, this does not mean that food does not become relevant. You should always eat. In fact, the better your nutrition, the better you will feel. Energy, hormones, muscle mass, digestion, all of this depends on your arrival in sufficient fuel, in particular proteins and hydration.

If you do not eat enough, you might feel more tired or dizzy, or even notice muscle loss over time (something that has become more and more important to avoid when approaching my quarter of the anniversary). »»

So eating smart – no less – is the goal here.

The best foods to eat on GLP-1

When I think what to eat on GLP-1, my biggest point to remember is to move away from a “rerestric” state of mind.

As part of one of my individual support consultations (included as part of the joi package), I learned that it is really important to continue to eat a dynamic diet, with a particular emphasis on protein intake.

Here is my fast cheat sheet of the best foods to eat on GLP-1:

• Lean – Chicken, turkey, eggs, tofu, Greek yogurt, cottage cheese, fish
• Fiber -rich vegetables – Spinach, broccoli, zucchini, mushrooms, carrots
• Healthy fat – avocado, olive oil, seeds, nuts
• Whole grains – Quinoa, brown rice, oats (if tolerated)
• Hydration – Water with electrolytes, teas based on plants, bone broth

For what? These foods are easy to digest, to support regular blood sugar and help you feel satisfied without feeling too full – important when your appetite is already lower than that usually!

Hydration, hydration, hydration

A quick note on hydration, and do not underestimate it. »»

GLP-1 can remove thirst and hunger, so it is easy to delay liquids. Dehydration can worsen the side effects of GLP-1 like nausea and constipation (it happened to me), and it can really zap your energy too.

My goal was Drink at least 2 liters of water per dayBut this number may well be higher if you are very active or live somewhere hot.

How many proteins should I eat on GLP-1?

Joint experts advise A strict minimum of 100 g of protein per day on GLP-1as a non -negotiable amount. I was informed that, for me, 125g would be optimal.

It may seem a lot, but it adds up quickly when you are coherent – and this is one of the best things you can do to support your metabolism on GLP -1.

My “that I eat in one day” on GLP-1

It is an approximate overview of what I eat on GLP-1. It changes a bit on a daily basis according to my plans and my hunger levels, but I stick to a few principles:

1. Protein each meal
2. Fiber for digestion
3. Keep hydrated

Morning

Hydration comes first. The TRB team will tell you that I have an almost stuck Stanley cut in my hand throughout the day, and the same goes for my bedside table at home. I am not a big fan of hot drinks either, so I will jump for coffee or tea entirely for water in the morning.

I will then follow up with a quick breakfast rich in protein.

Typical breakfast:

• 2 hard eggs + nough avocado on a slice of toasted bread (an absolute basic breakfast for me)
• Optional: collagen shooting for a little more additional protein – I like This one by gold collagenwhich includes hyaluronic acid, elastin and ceramids to support skin hydration and elasticity.

Lunch

This is where I aim to load in front a large part of my proteins for the day – often in a bowl style meal or an envelope / sandwich that I can prepare with leftovers.

Typical lunch:

• Grilled chicken
• Brown rice or noodles
• Roasted veggies (zucchini, peppers, red onion)
• A net of tahini or olive oil for healthy fats

It keeps me satisfied without feeling heavy. And to be honest, if I are not very hungry, I just have proteins and vegetables.

Afternoon

I have a very sweet tooth and I can start feeling close to 3 p.m., especially in the office. I usually keep things in protein and easy to digest.

Typical snacks:

• Greek yogurt with bays and chocolate shavings
• Chocolate almond handle
• Protein Shake (look for one with at least 20 g of protein – I go for the Daily pregnancy and ritual postpartum Since I had my second set of twins)

Dinner

Dinner tends to be light but satisfactory. I focus on cooked vegetables and a lean protein, which also digests easily in the evening.

Typical dinner:

• Fajitas with shrimp, beef or chicken
• Veggies (lawyer, broccoli and peppers)
• Whole grain wraps, non-UPF
• A touch of sesame oil with the fajita mixture for the flavor

Evening

I generally do not eat after about 20 hours, but if I do not feel full or that I do not know that I did not reach my protein goal, I could have a little protein.

My latest thoughts (and where you can get support)

The main thing? While I had side effects like nausea and anxiety, my weight loss therapy journey overall changed the situation. I feel much more confident, energetic and return to feel again like me after five children.

Thanks to the well-being of Joi Women, I also learned a massive quantity on nutrition and what works best to power my own changing body. Remember that if you take GLP -1 -, your body still deserves a diet, and you don’t have to review overnight either. Just take the meal by meal.

And if you are looking for more personalized support, The well-being of Joi Women is there to help. From GLP-1 advice to supplements and nutrition coaching, they are a brilliant partner for women who sail in a health course.

Make sure to consult an expert professional supplier and adapt the approach of your unique needs.