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Why Nutrition Still Matters

Weight-loss medication can be an effective tool in your wellness journey, but the food you eat still holds the power to either propel you forward or hold you back. The food you eat plays a big role in how you feel and how well the medication works. In this guide, we’ll cover simple nutrition tips to support your body, keep your energy up, and help you stay on track. Let’s get started!

Even though medication supports appetite control and weight loss, your food choices remain central to:

  • Preserving muscle mass
  • Maintaining steady energy
  • Supporting gut health
  • Avoiding nutrient deficiencies
  • Achieving long-term results

    Core Nutrition Principles

    ✅ Protein first – Aim for 20–30g protein at each meal (e.g. eggs, chicken, fish, Greek yoghurt, beans, tofu). Supports muscle and keeps you fuller for longer.

    ✅ Balanced plate approach:

    ½ plate non-starchy vegetables (broccoli, spinach, peppers,
    salad)

    ¼ plate lean protein

    ¼ plate wholegrains or starchy veg (brown rice, quinoa,
    sweet potato)

    Add healthy fats (olive oil, avocado, nuts)

    ✅ Hydration – 1.5–2 litres/day. Weight loss medications can cause nausea/constipation, so fluids (plus fibre) are essential. Sip water in small volumes throughout the day to maintain hydration without creating a feeling of fullness, as gastric emptying is reduced on this treatment.

    ✅ Regular, smaller meals – Many patients tolerate 3–5 smaller meals better than large ones.

    Foods That Support Your Journey

    High-fibre foods: oats, lentils, beans, wholegrains → improve gut health & satiety

    Probiotic foods: kefir, yoghurt, sauerkraut → support digestion

    Iron & B12 sources: lean meat, fortified cereals, eggs, leafy greens → reduce fatigue

    Calcium & Vitamin D: low-fat dairy, fortified plant milks, oily fish → bone health

    Foods & Drinks to Limit

    ⚠️ Ultra-processed foods – often calorie-dense, nutrient-poor

    ⚠️ High-sugar snacks & drinks – may worsen blood sugar swings

    ⚠️ Alcohol – extra calories, may worsen nausea or GI upset

    ⚠️ Greasy/fried foods – harder to tolerate with medicated weight loss therapy

    Managing Side Effects

    Nausea: eat slowly, avoid rich/greasy foods, try ginger or peppermint tea

    Constipation: add fibre (fruit, veg, oats), drink plenty, consider psyllium husk if advised

    Reduced appetite: focus on nutrient-dense foods, don’t skip protein

    Long-Term Habits for Success

    Plan meals ahead to avoid skipped meals or poor choices

    • Keep healthy snacks (nuts, boiled eggs, yoghurt) ready
    • Practice mindful eating (stop at first signs of fullness)    
    • Pair nutrition with activity (strength training protects muscle mass)

    Supplement Guidance

    (if recommended by your healthcare provider)

    • Regularly check iron and vitamin D3 levels with blood tests, since absorption may be reduced , and supplement if necessary.
    • Multivitamin/mineral (especially if intake is low)
    • Vitamin D (common deficiency in UK adults)
    • Omega-3 if oily fish is limited

    Example Daily Menu

    • Breakfast: Greek yoghurt + berries + chia seeds
    • Snack: 7-9 almonds
    • Lunch: Grilled chicken salad with quinoa & olive oil dressing
    • Snack: Houmous with carrot/cucumber sticks
    • Dinner: Salmon, roasted sweet potato, steamed broccoli

    Your Action Plan

    • Track meals (apps or paper diary) for the first few weeks
    • Aim for 80% consistency, not perfection
    • Book regular reviews with your nutritionist or pharmacist to adjust