When less hunger means smarter fueling

GLP-1 medications work deep inside your body, slowing down digestion and helping to reset your metabolism. Feeling less hungry is normal, and you’ll naturally start to eat less without having to overthink it.

Which is why we’re going to shift our focus from how much you eat to how well you eat. When every bite counts more than ever, it’s key to make smart choices that support your health journey.

Protein, fibre, and hydration are so important during your GLP-1 journey, that we’ve given them their own daily goals in our app. Think of them as your “how-to” guide for making your food work smarter. They make sure your body is getting the key building blocks it needs for weight loss and your overall health.

Protein works together with strength training to help preserve the lean muscle that keeps your metabolism strong as you lose weight (extra important if you’re on a GLP-1!). But it’s also the foundation for almost every tissue in the body, including skin, bones, enzymes, and hormones. Protein also digests slowly, helping keep blood sugar and energy steady, and helps you feel full and satisfied.

This is why your Weight Watchers app encourages you to eat between 0.45 to 0.73 grams of protein per pound of body weight per day - and never less than 60 grams per day. (So a 180-pound person should aim for 90 to 135 grams of protein per day). And timing matters! Your body doesn’t “store” protein the same way it does carbohydrates or fat, so to get the most benefits, aim for 25-30g of protein every 3-4 hours, from breakfast to dinner. Additionally, more isn’t always better: too much at one sitting, and your body will actually convert some of the excess to fat.

• Quick win: Make protein your morning priority. Eating a protein-rich breakfast (especially versus one high in refined carbs) is a quick win that can help stabilise blood sugar, reduce cravings, and lead to fewer calories consumed throughout the day. Try pre-made egg bites instead of a bagel with cream cheese, or Greek yogurt with berries and nut butter instead of cereal with skim milk.

Fibre is often associated with the bathroom, but this powerful nutrient does so much more. Think of fibre as nature’s own GLP-1 - just like the medication, it slows down digestion, helping you feel fuller for longer. Fibre also acts like a sponge - it expands inside your stomach to help you feel more satisfied - and feeds your good gut bacteria (the important microbiome you’ve been hearing about). Your daily target should be at least 25g of dietary fibre for women and 38g for men.

Fibre is especially key when it comes to carbohydrates, because fibre helps keep your blood sugar steady. For so long, “low carb” has been the craze, but that can actually backfire - carbohydrates are our body’s main source of energy. Instead, think “slow carb.”

What do we mean by that? Refined, processed carbs (like bread, cereal, cookies, etc) are often quickly digested, leading to a rapid spike in blood sugar. But fibre-rich carbs (such as fruits, vegetables, wholegrains, beans) are digested more slowly, resulting in more even blood sugar levels, less cravings, and less fat storage in the long run. The takeaway? Don’t cut carbs completely - just start choosing more beneficial sources.

• Quick win: Do a quick calculation to check the carbohydrate-to-fibre ratio on any packaged food: On a nutrition label, take the number of total carbohydrates and divide it by the number of dietary fibre. Stick to foods that have less than 10g of total carbs per every 1g of dietary fibre (a ratio below 5:1 is even better!). The more fibre, the slower your body will digest the carbs. For example, one cup of cooked white rice has about 41g carbs and 1.4g fibre - a 29:1 ratio! Whereas one cup of cooked quinoa has about 39g carbs and 5g fibre - an 8:1 ratio.

Hydration is one of the simplest, yet most impactful ways to improve your health - from keeping cravings at bay to improving immunity, more efficient muscle repair after workouts, boosted metabolism and mood, plus brighter skin.

Staying well-hydrated is also one of the most effective ways to reduce common GLP-1 side effects like nausea and constipation, which can occur as your digestive system slows down. Aim for around 1.75l of water daily. Water is the gold standard for hydration, but other beverages (like unsweetened tea, decaf coffee, and your favourite flavored fizzy water) can also contribute to your daily total.

• Quick win: Eat your water! Lots of fruits and vegetables - such as cucumber, celery, watermelon, and berries - are over 85% water, helping you hit your daily fluid goal. Plus they deliver a bonus boost of fibre, which helps balance out the natural sugars found in fruits and veggies - something you’ll lose if you juice them.

• Pro tip: Your body can only use a little water at a time (just like protein), so sip throughout the day instead of chugging it all at once. This helps your body adjust to the extra water, and helps cut down on your number of bathroom breaks.

The old myth that all fat is bad has been debunked. Healthy fats are actually essential for balancing hormones, repairing cells, and keeping you satisfied. Healthy fat sources - like the kind found in avocados, nuts, seeds, fish, and olive oil - send strong satisfaction signals to your brain, whereas refined carbs and sugars spike both your blood sugar and your cravings, which means you may never truly feel satisfied.

• Quick win: Swap a high-sugar item for a healthy fat source: try a handful of almonds instead of a cookie for a quick afternoon energy boost, or avocado on wholegrain toast instead of a donut for a speedy breakfast. These small trade-offs send a strong satisfaction signal to your brain and help stabilise energy, preventing the sugar crash that leads to more cravings.

Your Points Budget is still an easy way to keep your portions and overall food intake in check, while your nutrition targets help make sure those Points are going toward building a balanced daily eating plan that will help fuel you as you lose weight.

Selected by our nutrition team, ZeroPoint foods are nutrient-dense, nourishing foods that help you stay fuller for longer while still delivering on taste. Just like the name says, ZPFs don’t have any Points, as a way to encourage you to build your meals and snacks around them. Once you start exploring your ZPFs, you’ll find that, not surprisingly, it’s chock full of lean proteins and sources of fiber, helping you consistently nail those goals.

Zero points doesn’t mean zero calories though. Portions still matter. Check in with yourself before and after you eat to notice how you feel, no matter the Points value.

Your GLP-1 success is built on the "big three" - protein, fibre, and water. Focus on these as the foundation of your food choices, and you'll be working with your GLP-1 (not against it!) by helping your digestion and giving your body all the fuel it needs.

The information provided in this article is intended for general informational purposes only and does not constitute individualised medical advice, diagnosis or treatment. It should not be regarded as a substitute for professional medical, diagnosis, or treatment from a qualified healthcare provider. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding your health, a medical condition or treatment options.