Prioritise protein
When you're eating much less, protein matters most — it helps preserve muscle while you lose fat, and keeps you fuller. Aim to build meals around a protein source (eggs, chicken, fish, lean meat, legumes, dairy, tofu) and eat that part first.
Foods that make you feel worse
Because the medicines slow stomach emptying, heavy foods sit uncomfortably. Many people find it easier to limit:
- Greasy, fried and very fatty foods
- Large, rich meals (smaller portions are kinder)
- Very sugary foods and fizzy drinks
- Strong spices if they trigger reflux for you
Alcohol
Alcohol can worsen nausea, irritate the stomach and add empty kilojoules — and some people find their tolerance drops. It isn't necessarily off-limits, but go gently, especially early on and around dose increases.
Hydration & fibre
Drink enough water — a smaller appetite often means less fluid too, which feeds constipation and fatigue. Fibre (vegetables, fruit, whole grains, legumes) helps keep things moving.
Protecting muscle
Rapid weight loss can cost muscle as well as fat. Pair adequate protein with some resistance exercise (bodyweight, bands or weights) a couple of times a week, plus general movement. This protects strength and metabolism and improves how the results look and feel.
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