When appetite crashes on a GLP-1, the risk isn't eating too much — it's eating too little of the right things and losing lean muscle along with the fat. The fix is simple: prioritize protein, stay hydrated, and don't skip meals just because you're not hungry. This is a general framework, not personalized medical nutrition advice — adjust with your own doctor or dietitian.
The two numbers that matter
| Target | Why | How much |
|---|---|---|
| Protein | Preserves muscle while you lose fat. Non-negotiable on a GLP-1. | 1.6–2.2g per kg of goal body weight |
| Water | GLP-1s slow digestion and reduce thirst cues — dehydration is the #1 cause of side effects. | 2.5–3.5 L per day |
| Fiber | Eases the constipation that comes with slowed gut motility. | 25–35g per day |
| Hit protein and water first. Everything else is secondary. | ||
A sample day (≈1,500 kcal, 150g protein)
Scaled for someone whose appetite has dropped significantly. Adjust portions up if you're larger or hungrier.
Breakfast
3 eggs scrambled + 100g of arepa or 1 slice whole-grain toast + a handful of berries.
Lunch
150g grilled chicken breast (pechuga) + a large mixed salad + ½ cup rice or a small portion of beans.
Snack
Greek yogurt (200g) or a protein shake with water.
Dinner
150g fish, lean beef, or chicken + roasted vegetables + a small portion of potato or yuca.
Throughout the day
Water, water, water. Add an electrolyte packet once a day if you're sweating in the Medellín heat.
Eating in Medellín on a GLP-1
- Order the protein, skip the starch mountain. A bandeja paisa is a lot of food — ask for extra carne and salad, hold the second carb.
- Sancocho and grilled meats are your friends. So is anything a la plancha.
- Watch the jugos. Colombian fruit juices are often loaded with sugar. Order them sin azúcar or stick to water.
- Protein at every meal, even when you're not hungry. Eat the protein first.
What sabotages results
- Skipping meals. No appetite doesn't mean no need. Under-eating protein burns muscle.
- Liquid calories. When you're only eating 1,500 kcal, a sugary coffee or beer is a huge chunk of it.
- Ignoring hydration. Most "GLP-1 nausea" is actually dehydration. Drink before you feel thirsty.
- No resistance training. Lifting 2–3x a week tells your body to keep the muscle. Cardio alone won't.
These are general nutrition principles for someone on a GLP-1. Your calorie and protein needs depend on your size, activity, and health. If you have kidney issues, diabetes, or any condition affected by diet, work this out with your doctor or a registered dietitian.