First Month on GLP-1: What to Expect

Week 1: Settle & observe

Keep it simple: tiny meals, gentle textures, steady fluids. The goal is comfort and observation, not perfection.

• Meal size: 1/2 to 2/3 your usual plate; chew thoroughly; stop at “comfortably satisfied.”
• Texture: Smooth/soft first (yogurt, oats, soups, eggs, tender fish); limit greasy or spicy meals.
• Hydration rhythm: Sip 150–250 ml (5–8 fl oz) every 60–90 minutes; avoid chugging.
• Log basics: Nausea (1–5), hydration (L), appetite (1–5), and one note on triggers.

Week 2: Pacing nausea

Focus on timing and temperature to reduce nausea flare-ups.

• Meal timing: 4–6 small meals; avoid skipping—empty stomach can worsen nausea.
• Cool & bland: Cooler foods (overnight oats, chilled yogurt, cucumber, cold fruit) often sit easier.
• Ginger & mint: Ginger tea/chews and peppermint tea can be soothing for some.
• Pair hydration: Add electrolytes if lightheaded; keep sips small and frequent.

Week 3: Protein & strength

Add steady protein and light resistance to protect muscle as weight changes.

• Protein target: 1.6–2.2 g/kg (0.7–1.0 g/lb) bodyweight per day; spread over 4–6 mini-meals (20–30 g each).
• Easy hits: Greek yogurt, cottage cheese, poached fish, tofu, soft eggs, clear whey.
• Resistance: 2x/week, 20–30 minutes: sit-to-stands, rows/bands, light presses, carries. Stop if dizzy.

Week 4: Refine & log

Dial in what works and prep for your next clinician check-in.

• Keep what works: Note meals that sit well; repeat them. Retire trigger meals for now.
• Hydration check: Aim 30–35 ml/kg + exercise bonus; clear/light urine most of the day.
• Prep questions: Bring 2–3 observations: nausea timing, hydration success, any dizziness.
• Export logs: Download your CSV from the Check-in page and bring patterns to visits.

Safety signals (talk to your clinician)