What we’ll cover: 

• Sustainable dietary habits 
• The power of planning ahead
• Practical tips for staying healthy

Sustainable dietary habits

Many people use their time on medication to develop healthier routines. These habits can make a big difference when it comes to maintaining weight loss.

1. Eat regular meals

Try to build structure into your day.

• Aim for three meals each day
• Some people prefer four or five smaller meals
• Try to avoid constant snacking between meals

Regular meals can help keep hunger more stable.

2. Build balanced meals

You can find detailed information on building balanced meals in this article. We’ve included a summary below to help you.

Try to include:

• Protein - around a quarter to a third of the plate
• Fibre-rich carbohydrates - no more than a quarter of the plate
• Vegetables or salad - up to half the plate
• Healthy fats - include a small amount with every meal

1. Protein helps you feel fuller for longer and supports muscle health.

Aim to include a source of protein at every meal, roughly about a quarter to a third of your plate.

Good sources include:

• Eggs
• Fish
• White meat like chicken and turkey
• Quorn
• Tofu
• Yoghurt - especially authentic Greek yoghurt
• Beans and lentils

2. Fibre-rich carbohydrates help to support gut health and improve fullness

Again, aim to include at every mealExamples include:

• Wholegrains such as quinoa or bulgur wheat
• Wholemeal pasta
• Brown rice
• Wholemeal seeded bread
• Beans and lentils - yes, these hit both protein and carbs in one go!

3. Vegetables and salad add more fibre and lots of vitamins and minerals. They also add volume to meals without adding a large amount of calories

All types of vegetables and salad are great, and they don’t have to be fresh - frozen and tinned count too.

4. Healthy fats are crucial for hormone production, nutrient absorption, and optimal brain function. They also contribute to feelings of fullness and satisfaction.

Try to include a small portion of healthy fats with each meal. Examples include:

• Olive oil, especially extra-virgin
• Nuts
• Seeds
• Oily fish like salmon, trout and sardines
• Avocado

3. Limit snacks high in fat and sugar

Foods high in fat and sugar but low in nutrients – such as biscuits, sweets, cakes, chocolate, crisps and ice cream – can make it very easy to overeat.

These foods are designed to be highly rewarding for the brain.

You may have found that while taking GLP-1 medication your cravings for these foods reduced. If this is the case, you may have fallen out of the habit of including them regularly in your diet.

Try to keep this up. These foods are fine occasionally, but it can help not to rely on them as regular snacks. Planning ahead and deciding on a portion before eating them can help you enjoy them without feeling guilty.

If you are finding that you start to crave these foods again, feel reassured that this is common. One strategy for managing cravings is urge surfing - please see our article on this for more information.

4. Plan, plan, plan

Planning ahead can make healthy choices much easier.

When we are very hungry or tired, it is harder to make decisions about food. Having a plan can help.

Some simple ideas include:

1. Make a shopping list

Before you go shopping, write a list of the foods you need for the week.

Try to:

• Plan meals in advance
• Stick to your shopping list
• Avoid shopping when hungry
• Avoid buying extra snacks you had not planned

2. Cook once, eat twice

Cooking larger portions can save time later.

For example, you could:

• Cook extra portions for lunch the next day
• Freeze extra meals for busy days
• Prepare ingredients in advance for the week

3. Shape your food environment

If certain foods are difficult to stop eating, it can help not to keep large amounts at home.

For example:

• Avoid buying multipacks of biscuits or crisps
• Buy single portions instead
• Keep healthier snacks like fruit, plain unsalted nuts or yoghurt easily available

Small changes to your food environment can make healthy habits easier to maintain.

4. Stay well hydrated

Drinking enough fluids can help support your health and may also help manage hunger.

Sometimes our bodies confuse thirst with hunger, so drinking regularly during the day can help prevent unnecessary snacking.

Aim to drink fluids regularly throughout the day.

A simple guide is to aim for around 6–8 glasses of fluid each day, although some people may need more depending on activity levels and weather.

Good options include:

• Water - you can add sliced lemon/lime/orange or frozen berries for flavour if needed
• Sparkling water
• Tea, coffee - aim for decaf for at least 6 hours before bedtime
• Fruit tea/herbal tea

Avoid:

• Adding sugar to hot drinks
• Sugary drinks
• Fruit juice
• Fizzy drinks (other than sparkling water)

Try to avoid artificial sweeteners as much as you can, but occasionally including no-added-sugar cordials is fine in moderation. Try to avoid consuming these as part of your everyday diet; instead, use them to curb sweet cravings or for special occasions.

It can also help to:

• Keep a water bottle nearby
• Drink a glass of water before each meal
• Have a drink before reaching for a snack to see if you are actually thirsty

Summary:

All the dietary changes you made on medication can be sustained going forward into life beyond medication. Start simple and remember that every small change can make a difference.