When appetite decreases, it's extra important that every meal counts. Here we share the dietitian's best advice.
Prioritize Protein
Aim for 1.2-1.6 grams of protein per kg body weight daily. Protein preserves muscle mass and provides longer satiety. Good sources: chicken, fish, eggs, legumes, quark.
Nutrient-Dense Choices
With less appetite, empty calories (sugar, white bread, chips) are extra problematic. Choose foods with high nutrient density: vegetables, whole grains, nuts.
Managing Side Effects
Nausea is often relieved by smaller portions, eating slowly, and avoiding fatty food. Constipation is counteracted with fiber and fluids.
Daily Goals
- Protein at every meal
- At least 25-30 g fiber
- 1.5-2 liters of fluids
- Vegetables at lunch and dinner
- Limit sugar and alcohol
Frequently asked questions
Do I have to count calories?
Not necessarily. Focus on quality rather than quantity. GLP-1 helps you eat less naturally.
What if I'm not hungry at all?
Try to eat regularly anyway, even if smaller portions. Don't skip meals entirely.