How to use the plan

Make an account and enter the details we ask for. Our engine assigns you a diet, assuming you are on a GLP-1 medication (Wegovy®, Zepbound®, Ozempic®, Mounjaro®, Trulicity® or Foundayo®). Begin with Day 1 and follow the days in order — pick a Monday for Day 1. You can always eat less than what is listed; just try not to eat more. Update your weight every month — as you lose weight, your diet category may change.

The recommendations on this website are from a US endocrinologist, the medical specialty that treats diabetes and obesity day in, day out and prescribes the most GLP-1 medications per physician.

People on GLP-1 have been looking for a healthy eating plan that works in harmony with their treatment. Low carb, Atkins, intermittent fasting, keto and the other diets you find on the Web were written for people who are not on weight loss drugs. You do not need to follow any of them if you are on a GLP-1. There is no structured dietary guidance for people on GLP-1-based medications. That is why we decided to build this website.

Even if you follow none of the guidance given here, you will lose weight. Following our recommended diet will speed it up. Choosing not to follow our recommended meal plan is like filling a turbocharged high-performance car with 87 octane regular gas instead of premium 94 octane. The car would still drive, but you would feel the loss of efficiency.

GLP-1 medications lower your appetite and quiet sugar cravings. They also slow your stomach and digestion, which can cause constipation or nausea. This plan is built to be gentle on your stomach, and choosing healthy food helps keep nausea away.

When weight comes off quickly, some of what you lose is muscle rather than fat. Two things guard against that: eating enough protein and using your muscles. It is why every day in this plan is built around a protein food, and why strength exercise matters as much as walking.

Spread your snacks out across the day and try to finish eating by 7–8 p.m. Because the medication slows your stomach, a late meal is more likely to sit heavily overnight or come back up as reflux. Eating late also prevents your body from burning the food efficiently. Try not to skip meals — going too long without eating can lead to overeating later.

Nausea and constipation are the two most common complaints. Smaller mouthfuls, eating slowly, and stopping as soon as you feel full all help. Greasy and very sweet foods tend to make nausea worse. For constipation, fluids and the vegetables and whole grains already in this plan do most of the work.

Aim for about 64 fl oz of fluids a day if you are a woman, or about 80 fl oz if you are a man. Some of this comes from the food you eat. In hot weather, add about 20 fl oz more, especially if you do not have air conditioning.

Pick an activity that suits your ability and that you enjoy. Aim for exercise 5 days a week to lose weight, or 3 days a week to keep it off. If you do not go to a gym or a pool, try to walk at least 7,000 steps a day. Add something that works your muscles twice a week — weights, resistance bands, or bodyweight exercises at home.

Most of your meals should be made at home. It takes some planning — shopping, cooking, and cleaning up — but going back to your usual restaurant meals will stop the weight from coming off.

Aim for 7 to 9 hours of sleep. A short night raises your appetite the next day and makes sweet, starchy food much harder to refuse. Stress pushes in the same direction: it raises your stress hormone cortisol, which lifts your blood sugar, stores fat around your belly and makes weight harder to lose. Rest and calm are part of the weight loss plan. Around menopause, weight can be harder to lose — be patient with yourself.

Get in touch if you have vomiting that will not settle, if you cannot keep fluids down, or if you have severe stomach pain that spreads through to your back. These problems are uncommon, but they are worth a phone call rather than a wait.