A dietitian's handbook
Eating Well on GLP-1
What and how to eat when medicine changes your appetite.
- Lose fat without losing the muscle that keeps you strong
- Get enough protein and nutrition out of a much smaller appetite
- Handle nausea, constipation and the other side effects
24 pages · instant PDF download after payment
The medicine is only half the treatment
For the first time in years, you are not very hungry. The food noise has gone quiet. That is the medicine working - and it is the easy part.
The hard part is what nobody tells you: eating well on a small appetite is a skill. Lose weight too fast and you lose muscle with it. Eat too little and the nutrients go first. Build no new habits, and the weight comes back when the medicine stops.
Most people are prescribed these medicines without ever meeting a dietitian or getting any follow-up on what they eat. This handbook is the support I wish everyone starting treatment had.
Who it's for
Built to be used, not just read
Every focus area is the same five parts, so you always know where the advice is and where you are meant to do something with it.
- 1In one sentenceThe main point, in short.
- 2Read thisThe knowledge behind it.
- 3Try thisOne thing to put into practice.
- 4Write it downSpace to note how it went.
- 5Myth busterA common belief, checked against the facts.
What's inside
Nine focus areas. Take one at a time, in whatever order you need them.
- 1Meet your new appetiteWhy how you eat matters as much as what you eat
- 2Slow and steady weight lossWhy slow weight loss is the goal
- 3Protein goes firstWhy protein protects your muscle
- 4Small plate, big nutritionWhy every bite needs to count
- 5Stay hydratedWhy fluid matters more on this medicine
- 6Fiber is your friendWhy fiber helps your gut - and much more
- 7Stronger, not just lighterHow strength training protects what you keep
- 8Handling side effectsWhat to do about nausea, constipation and the rest
- 9When the medicine stopsWhy the habits are what you keep either way
Who wrote it
I'm Jessica, a registered dietitian with a bachelor's degree in dietetics, a master's degree in clinical nutrition and several years of clinical experience across a range of medical conditions, including obesity care.
Everything in this handbook is based on current clinical guidelines and research, and on my own work with people on appetite-suppressing medication. No fads, no forbidden foods, no crash dieting - the same approach I use with clients one-to-one.
Questions
Which medicines is this for?
Any GLP-1 or appetite-suppressing medicine - semaglutide (Wegovy, Ozempic), liraglutide (Saxenda) and tirzepatide (Mounjaro). The eating advice is the same across them.
Do I need to read it cover to cover?
No. There are nine focus areas and they stand on their own - start with the one you need most. Take one at a time, and move on when it feels like a habit.
Is this a meal plan?
No. It is a handbook of habits, with the numbers you need - how much protein, how much fluid, how fast to lose - and space to write down how each change went. If you want a plan built around your own food, that is the Individual Nutrition Plan.
I have already been on the medicine for months. Is it too late?
No. Protein, muscle and the habits that hold after you stop all matter more the longer you are on treatment, not less.
How do I get it?
You pay, and the download link appears straight away - no waiting for an email. It is a PDF you can read on a phone, a laptop or print out and write in.
Does this replace my doctor?
No. Your prescriber looks after the medicine. This handbook is about the other half of the treatment - what you eat - and it is never used to start, stop or change a medication.
Eating Well on GLP-1
What and how to eat when medicine changes your appetite.
- 24 pages, nine focus areas
- The numbers: protein, fluid, fibre and a healthy rate of loss
- A side-effect chapter you can look your symptom up in
- Pages to write in, so you can see what actually worked
- Written by a registered dietitian, not a brand
Instant PDF download after payment. Pay securely with Stripe.
Want it built around you?
A handbook can give you the method. It can't know your food, your schedule, your side effects or the week you have ahead. That part needs a person.
See the 1:1 options