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Portion Guidance & Hunger Cues on GLP-1s

  • Chelsea Gelina
  • Sep 1
  • 2 min read

Updated: Sep 9


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One of the biggest changes people notice when starting a GLP-1 medication is how different eating feels. These medications slow digestion and reduce appetite, which can make it tricky to know how much your body actually needs. Learning to recognize your body’s new signals is key to avoiding uncomfortable side effects and supporting long-term results.


Common Challenges

  • Not feeling hunger in the same way: You may eat simply because it’s mealtime, not because your body is asking for food.

  • Fullness sneaks up quickly: A few extra bites can lead to nausea, reflux, or bloating.

  • Portions feel smaller than what you’re used to: This can feel mentally challenging at first.


Practical Solutions

1. Think Small First

Start with half of what you would normally serve yourself. You can always add more if you’re still comfortably hungry 15–20 minutes later.

2. Use Visual Portion Guides

  • Protein: Aim for a portion about the size of your palm.

  • Vegetables: Fill about half your plate with non-starchy veggies.

  • Carbs/Starches: About ½ cup or the size of your cupped hand.

  • Healthy Fats: About 1–2 thumb-sized portions of oils, avocado, nuts, or seeds.

3. Eat Slowly, Pause Often

GLP-1s slow stomach emptying. Eating too fast doesn’t give your body time to signal fullness. Put down your fork between bites, chew thoroughly, and check in with how you feel.

4. Tune Into Subtle Cues

Instead of strong hunger or fullness pangs, look for:

  • Hunger → slight drop in energy, gentle stomach emptiness

  • Fullness → sighing, loss of interest in food, food not tasting as good as the first bite

5. Prioritize Protein & Hydration

Protein helps protect muscle, and staying hydrated prevents fatigue and constipation—both common struggles while on GLP-1s.

6. Respect the “Stop Signal”

If you start to feel pressure, nausea, hiccups, or reflux, that’s your body telling you it’s had enough. Stop, even if food is still left on your plate.


Bottom line: On GLP-1s, it’s not just about eating less—it’s about learning your new “normal” with portions and cues. Practicing mindful eating and portion awareness helps you avoid side effects, protect your health, and make results sustainable.

 
 
 

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