GLP-1 Medication Calculator
Ozempic, Wegovy, Mounjaro meal size & protein guide
Quick Answer
Critical on GLP-1: Eat 1g protein per lb bodyweight daily (prevents muscle loss). Small frequent meals (300-500 cal). Avoid greasy/fried foods (worsens nausea).
Daily target: 1200-1800 calories | 100-150g protein | 8+ cups water
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GLP-1 Medication FAQ (Ozempic, Wegovy, Mounjaro)
What is GLP-1 medication?
GLP-1 drugs (Ozempic, Wegovy, Mounjaro) mimic the hormone GLP-1 to reduce appetite, slow digestion, and increase insulin. FDA-approved for Type 2 diabetes and obesity. Average weight loss: 15-22% body weight (30-50 lbs) in 1 year.
How much protein do I need on GLP-1?
CRITICAL: 1g protein per lb bodyweight daily (minimum 100g/day). Why: GLP-1 reduces hunger dramatically — if you don't prioritize protein, you'll lose muscle instead of fat. 30-40% of weight loss can be muscle if protein is too low.
What foods should I eat on Ozempic?
Best: High-protein (chicken, fish, eggs, Greek yogurt), easy-to-digest (rice, oatmeal, bananas), fiber-rich (berries, vegetables). AVOID: Greasy/fried foods (worsen nausea), carbonated drinks, high-fat meals, alcohol. Small frequent meals work best.
How do I manage Ozempic nausea?
Top tips: Eat slowly (20-30 min meals), small portions (300-500 cal/meal), avoid greasy foods, don't lie down after eating, drink ginger tea, take anti-nausea medication (ask doctor). Nausea usually improves after 2-4 weeks.
Can I exercise on GLP-1 medication?
Yes! Exercise is essential to preserve muscle while losing weight. Best: Strength training 3x/week + daily walking. Avoid: Excessive cardio (burns muscle). Protein + exercise = you lose fat, not muscle.
What is the typical Ozempic dosing schedule?
Week 1-4: 0.25 mg (starting dose), Week 5-8: 0.5 mg (maintenance), Week 9+: 1-2 mg (max dose if needed). Injected once weekly. Slow titration reduces side effects. Don't rush — let your body adjust.
What happens when you stop GLP-1 medication?
Most people regain 50-70% of weight lost within 1 year if they don't maintain lifestyle changes. Solution: Build sustainable habits — high protein, strength training, calorie awareness. GLP-1 is a tool, not a magic solution.
Is GLP-1 medication safe long-term?
Yes, studies show it's safe for 2+ years. Side effects: nausea (70%), constipation (30%), reflux (25%) — usually mild and temporary. Rare: pancreatitis, gallstones. Not recommended: pregnant women, history of thyroid cancer.
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