GLP-1s reduce your appetite — but what you eat still matters enormously. Your nutrition is what protects your muscle, fuels your energy, and keeps your weight loss healthy and sustainable.
The three priorities
- Protein at every meal — aim for 1.2–1.6g per kg of body weight per day. Protein protects muscle, keeps you fuller for longer, and supports recovery. Good sources: chicken, fish, eggs, Greek yoghurt, cottage cheese, lentils, beans, tofu, lean beef
- Fibre — fruit, vegetables, wholegrains, beans. Supports digestion (important when the gut is slowed) and keeps you feeling full
- Hydration — at least 2 litres of water a day, more if you're active. Many GLP-1 side effects are made worse by dehydration
Practical habits
- Eat smaller portions, more often — large meals are harder to digest
- Eat slowly and stop when full (your fullness signals are stronger now)
- Front-load protein at breakfast — it sets you up for the day
- Avoid very greasy, fried, or rich foods — they trigger nausea
- Don't skip meals just because you're not hungry — your body still needs fuel
What to limit
- Alcohol — slows fat loss, dehydrates you, and can intensify side effects
- Ultra-processed foods, especially anything sweet or fried
- Fizzy drinks (they make burping worse)
Your Bliss coach can help you build a personalised plan. Don't try to be perfect — just consistent.
Still need help? Get in touch with our team and we'll be straight back to you.