Nutrition for keeping weight off
Nutrition after a GLP-1 is not about restriction; it is about protecting the loss you achieved while your appetite recalibrates. The single strongest lever is protein: in maintenance trials, higher protein cut regain by roughly half, mostly by preserving the muscle that keeps your metabolism up.
Around protein sit the supporting moves: building meals from low-energy-density whole foods so you feel full on fewer calories, leaning away from ultra-processed foods that undermine satiety, and using fiber and pre-meal water as low-friction fullness tools. Fiber and alcohol get honest treatment here, fiber is a satiety aid rather than a proven regain blocker, and moderate alcohol is weight-neutral.
This hub links the nutrition and muscle articles, the protein strategy and calculator, and the glossary terms that come up when you rebuild your plate after the pen.
Educational only. This is educational, not medical advice. Everyone's body responds differently. Talk to your clinician before starting, stopping, changing, or tapering any medication, and work with your physician and a registered dietitian to personalize your approach.
Read the guides
The pillars
Tools
Key terms
Frequently asked questions
How much protein should I eat to keep weight off?
Research on maintenance supports around 1.5 g/kg of body weight per day, spread across meals at roughly 25 to 30 g each. Higher protein cut regain by about half in trials. Confirm targets with your clinician or dietitian.
Do I need to cut carbs or follow a special diet?
No single diet is required. Building meals around protein and low-energy-density whole foods, and reducing ultra-processed foods, is more sustainable than bans. The best diet is the evidence-based one you can keep.