You've completed your first week — this is what comes next

Your free
Week 2–4
Eating Guide

Week one was about getting through it. Weeks two to four are about building the habits that make this work long-term. This guide tells you exactly what changes — and what to focus on next.

What's inside

Four things week one didn't cover


  • Protein as appetite returns
    Week two brings a more predictable appetite. Here's how to adjust your protein intake as portions increase — without undoing week one's progress.


  • Meal structure for weeks 2–4
    What changes in your daily meal pattern as the medication settles. How to build variety back in without triggering the side effects you've left behind.


  • When your dose increases
    Most people experience a dose adjustment in weeks 2–4. What to expect, how side effects may temporarily return, and exactly what to eat when they do.


  • Building habits that last
    The eating patterns you establish in weeks 2–4 are the ones that determine long-term results. A practical framework for making them stick.

People who stopped GLP-1 medication without a structured dietary plan returned to their baseline weight within 1.5 years on average — four times faster than those following a behavioural programme.

Source: BMJ 2026;392:e085304

4×

faster weight regain
without a food plan

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