Managing Your Reduced Appetite

GLP-1 medications significantly reduce appetite. While this helps with weight loss, it's important to still get adequate nutrition. You'll eat less, so every bite needs to count.

Key Principles

1

Protein First

Start every meal with protein to preserve muscle mass

2

Nutrient Dense

Choose foods packed with vitamins and minerals

3

Small Portions

Eat smaller meals more frequently if needed

4

Stay Hydrated

Drink water throughout the day, not just at meals

Protein: Your #1 Priority

When losing weight rapidly, your body can lose muscle along with fat. Eating adequate protein helps preserve lean muscle mass, which keeps your metabolism strong.

Daily Protein Target

60-100g

of protein daily
(approximately 0.8-1g per kg of body weight)

Example: A 80kg person should aim for 65-80g of protein daily.

Food	Serving Size	Protein
Chicken breast (grilled)	100g	31g
Fish (tilapia, catfish)	100g	26g
Eggs	2 large	12g
Beef (lean)	100g	26g
Moi moi	1 wrap (150g)	10g
Beans (cooked)	1 cup	15g
Greek yogurt	200g	20g
Turkey	100g	29g

Hydration is Essential

GLP-1 medications can cause dehydration, especially if you experience vomiting or diarrhea. Proper hydration also helps manage side effects and supports metabolism.

2-3L

Water Daily

Minimum recommendation

8+

Glasses per Day

Spread throughout the day

30min

Before Meals

Don't drink during meals

Good Hydration Options

Best Choices

Plain water
Zobo (hibiscus) - unsweetened
Herbal teas (green tea, ginger tea)
Water with lemon or cucumber
Coconut water (in moderation)

Limit or Avoid

Soft drinks / sodas
Sweetened fruit juices
Energy drinks
Alcohol
Excessive coffee (more than 2 cups)

Foods to Avoid or Limit

Some foods can worsen side effects or slow your progress. Especially in the early weeks, avoid these:

Foods That Worsen Side Effects

High-fat foods
Fried foods, fatty meat, heavy oils - slow digestion further
Very spicy foods
Can irritate the stomach and worsen nausea
Large meals
Your stomach empties slowly now - big meals cause discomfort
Carbonated drinks
Cause bloating and discomfort

Foods That Slow Weight Loss

Sugary foods & drinks
Empty calories that spike blood sugar
Refined carbohydrates
White bread, pastries, biscuits - low nutritional value
Alcohol
Adds calories, affects judgment, can cause low blood sugar
Processed/fast food
High in calories, sodium, and unhealthy fats

Nigerian-Friendly Meal Ideas

You don't need to eat foreign foods to lose weight. Here are Nigerian meal ideas that align with your nutrition goals:

Breakfast Ideas

- Boiled eggs (2-3) with vegetables
- Oatmeal with nuts and fruit
- Small portion of akara with pap
- Moi moi with vegetables

- Greek yogurt with fruit
- Scrambled eggs with tomatoes
- Smoothie with spinach, banana, protein
- Small bowl of beans porridge

Lunch Ideas

- Grilled fish with vegetable salad
- Small portion of jollof rice with chicken
- Vegetable soup (efo/edikang) with small eba
- Pepper soup with fish or chicken

- Beans and plantain (small portions)
- Grilled chicken with coleslaw
- Ofada rice (small) with vegetables
- Egg sauce with yam (small portion)

Dinner Ideas (Keep it Light)

- Vegetable soup (no swallow)
- Grilled fish or chicken alone
- Boiled eggs with vegetables
- Light pepper soup

- Salad with grilled protein
- Small moi moi with fish
- Vegetable stir-fry with chicken
- Ofe nsala (white soup, no swallow)

Healthy Snack Ideas

- Boiled groundnuts
- Fresh fruits (apple, orange)
- Cucumber slices

- Tiger nuts (ofio)
- Boiled eggs
- Greek yogurt

- Suya (lean meat)
- Coconut chunks
- Roasted cashews (small handful)

Supplements to Consider

Because you're eating less, you may not get all nutrients from food alone. Consider these supplements:

Recommended Supplements

B12

Vitamin B12

Supports energy and nervous system
D3

Vitamin D

Supports bone health and immune function
Fe

Iron (if needed)

Especially for women - prevents anemia
MV

Multivitamin

General nutritional insurance

Optional Add-ons

O3

Omega-3 Fish Oil

Heart health and inflammation
Mg

Magnesium

Helps with constipation and muscle function
Fb

Fiber Supplement

If not getting enough from food
Pr

Protein Powder

If struggling to meet protein goals

Note: Always consult with a healthcare provider before starting any supplements, especially if you have underlying health conditions or take other medications.

Eating Tips for Success

Eat Slowly

Take at least 20-30 minutes per meal. Put your fork down between bites. This helps you recognize fullness before overeating.

Stop When Satisfied

Don't eat until you're stuffed. Stop at 80% full. With these medications, overeating causes discomfort.

Plan Your Meals

Know what you'll eat before you're hungry. This prevents grabbing whatever is available.

Use Smaller Plates

Visually, a small portion looks satisfying on a small plate. This psychological trick helps with portion control.

Nutrition Guide for GLP-1 Medications