Eating well on treatment

Why food quality matters more now

Losing weight always means losing a mix of fat and some muscle. That is true of any method, not only GLP-1 medication. This class of treatment works partly by lowering appetite and quieting the constant "food noise" that pulls you towards the fridge. You eat less, which is exactly the point.

The catch is simple. Eating less can quietly mean eating too little protein, and that is when muscle can slip away faster than it should. Muscle is not only about strength or how you look. It supports your metabolism, your balance, and your ability to stay active for years to come. Holding on to it while the scale moves is one of the most useful things you can do.

Getting enough protein

Because you are hungry less often, every meal has a bigger job to do. Protein is the piece most people fall short on, so it deserves first place on the plate.

Many dietitians suggest spreading protein across the day rather than loading it all into supper. A rough goal that a registered dietitian can adjust for you often sits between 1.2 and 1.6 grams per kilogramme of body weight. The exact number is less important than the habit of including a protein source at each meal.

Easy, local protein sources

• Eggs, milk, maas, and plain yoghurt
• Chicken, lean beef, and fish such as hake or pilchards
• Lentils, beans, and chickpeas, which also add fibre
• Cottage cheese and a handful of nuts or seeds
• A protein shake on days when appetite is very low

If a full meal feels like too much, start with the protein and eat that first. Vegetables and slow carbohydrates can follow once the most important part is done.

Move to keep muscle

Food does the building, but movement gives your body a reason to keep the muscle it has. Resistance work is the strongest signal you can send.

You do not need a gym contract or fancy kit. Bodyweight movements at home count, and so do resistance bands or a couple of water bottles.

A realistic starting point

• Two or three short sessions a week
• Simple moves like squats, wall push-ups, and standing rows
• A daily walk to keep the habit ticking over

Start light and add a little over time. Consistency beats intensity, especially in the early weeks when energy can dip while your intake settles.

Watch for the low-intake trap

Some people feel so little hunger that they barely eat, then wonder why they feel weak or tired. Very low intake can leave you short on protein, fibre, and fluid all at once.

Aim for regular small meals even when appetite is quiet. Keep water nearby and sip through the day, roughly a litre and a half to two litres unless your doctor advises otherwise. If nausea makes eating hard, plain, cooler foods often go down easier than rich or heavy ones.

Tell your doctor if you struggle to eat anything for more than a day or two. Results vary from person to person, and your treatment plan can be adjusted to fit how you actually feel.

The bigger picture

Weight loss is the headline, but the goal is a stronger, healthier version of you, not simply a lighter one. Protein and a bit of resistance movement are what turn a smaller number on the scale into real, lasting change. Get those two habits in place and the medication has far more to work with.

This is general information, not medical advice. A registered doctor decides what suits you as an individual.

Wondering whether treatment is right for you? Doctor-led care may be an option if your BMI is 30 or above, or 27 or above with a weight-related condition such as type 2 diabetes, high blood pressure, high cholesterol, sleep apnoea, or fatty liver. An HPCSA-registered doctor can review your history, discuss SAHPRA-registered options, and help you organise a plan that fits your life and your budget in Rand.