Rapid weight loss can trigger metabolic adaptation, where the body responds to under-fuelling by conserving energy. Research shows this may reduce resting metabolic rate, alter hunger and fullness hormones, and increase the risk of weight regain. Slower, more sustainable weight loss helps protect muscle mass, support metabolism, and build habits that are easier to maintain long term.

If you’re taking GLP-1 medication like Wegovy or Mounjaro and aren’t sure what to eat, you’re not alone. Appetite often drops quickly, making it harder to stay nourished and manage side effects. In this guide, I explain the key principles of eating well on GLP-1s, how food can support energy, digestion and long-term results, and why the right habits matter for maintaining weight loss.