GLP-1 Side-Effect Minimizer

Stop the nausea before it starts. Practical, evidence-based nutrition targets for your GLP-1 journey.

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Daily Protein Target
130grams

Crucial to prevent muscle loss while on Wegovy. Aim for 25-30g per meal.

Daily Water Target
3.4Liters

or approximately 116 oz

Prevents nausea and constipation. GLP-1s can suppress your thirst signals.

What the data says

Standard hydration advice (8 glasses) is often insufficient for GLP-1 patients. According to clinical observations from the SURMOUNT-1 lifestyle protocol, patients who consistently hit 100oz of water and 100g of protein report significantly fewer GI side effects and better muscle preservation.

Data sources: STEP 5 (Wegovy 2-year) & SURMOUNT-1.

Based on Peer-Reviewed ResearchData Updated 2024

Why Protein & Water Matter

GLP-1 medications like Wegovy and Zepbound are powerful tools for weight loss, but they change how your body processes food and signals thirst. Clinical observations show that the "nausea wall" is often caused by two things: mild dehydration and low blood sugar from protein gaps.

Preserving Lean Muscle

The STEP and SURMOUNT trials revealed that without active intervention, a significant portion of weight lost on these medications can be lean muscle mass. This can slow your metabolism and lead to "skinny fat" outcomes. Consuming 1.2g to 1.5g of protein per kilogram of body weight is the primary clinical recommendation to protect your strength.

Hydration & Gastric Emptying

Because these medications slow down your stomach (gastric emptying), food sits longer. Water is the lubricant that keeps your digestive system moving. If you fall behind on hydration, you are significantly more likely to experience constipation and the resulting nausea.

3 Pro-Tips to Beat Side Effects

1. Eat your protein firstWhen you sit down for a meal, eat your protein source (chicken, tofu, eggs) before your vegetables or carbs. Since you get full quickly, this ensures you hit your muscle-preservation targets before you run out of room.
2. Don't wait for thirstGLP-1s suppress the thirst reflex in the brain. If you feel thirsty, you are already significantly dehydrated. Sip a liter of water between breakfast and lunch, and another between lunch and dinner.
3. Electrolytes on injection dayAdd an electrolyte powder to your water on the morning of your injection and for 24 hours after. This helps maintain fluid balance during the peak concentration period.

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Disclaimer

Not Medical AdviceThe content on this page is for informational and educational purposes only and should not be taken as medical advice, diagnosis, or treatment. Nutritional needs vary significantly based on medical history, kidney function, and other factors.
Consult Your DoctorAlways consult with your physician or a registered dietitian before making significant changes to your protein or fluid intake, especially if you have pre-existing kidney or heart conditions.