Ever since GLP-1 for weight loss came out a few years ago, nutritionist Rob Hobson has been thinking about the challenges it poses.
“The problem is that taking these drugs reduces your appetite and hunger, but that doesn’t mean you reduce your need for food and important nutrients,” Hobson, who lives in the UK, told Business Insider.
Weight loss drugs can help people lose up to 20% of their body weight by suppressing appetite, thereby reducing the risk of chronic diseases associated with excess body fat, such as type 2 diabetes and heart disease.
In his upcoming book Every Bite Counts, a cookbook designed for people taking GLP-1, Hobson writes that he is looking for an answer to the question, “How do you eat well when your appetite is low, the portions are small, and eating feels like a chore?”
His solution is to pack as many nutrients into smaller portions as possible.
Follow the 4 rules
Hobson created an outline called “The Rule of Four” to help you create nutritious recipes in your appetite-free cookbook. According to this rule, every meal should include protein, coloring (fruit or vegetables), healthy fats, and whole foods such as rice, bread, potatoes, and beans.
If your appetite has decreased, you should prioritize eating foods that contain as much nutrients as possible per serving.
Hobson said if you’re taking GLP-1, start by anchoring your diet with “high-quality proteins” that contain all the essential amino acids and provide a large amount of protein per serving. Chicken, fish, eggs and tofu are all good options, he says. Eating enough protein is important because protein supports muscle mass, metabolism and regulation of blood sugar levels, he said.
Nutritious foods such as fruits, vegetables or seeds are also important as they boost the vitamin and mineral content of the dish. Whole grains, legumes, or starchy carbohydrates also provide fiber, which is essential for gut health and smooth digestion.
Hobson shared what meals he eats to get enough protein and fiber when taking GLP-1.
breakfast
He starts his day with one of the following recipe ideas.
- Protein smoothie with protein powder, berries, soy or milk, spinach, and nut butter
- Tenderstem broccoli for soft-boiled eggs and toast or for dipping in egg yolk
- overnight oats and fruit
lunch
Hobson recommends a diet centered on high-quality proteins such as tofu and chicken. Rob Hobson
Hobson is a fan of nutrient-rich Buddha-style bowls. Because they are easy to mix together. He suggested one of the following combinations for lunch:
- Buddha Bowl with your favorite protein, grains, and vegetables
- Smoked salmon, boiled egg, quinoa, edamame, avocado
- Brown rice bowl with canned tuna, red pepper, avocado, and green onion
- Omelet with vegetables
dinner:
Hobson follows four rules when preparing nutritious meals. Rob Hobson
For dinner, I follow the same protein, grain, and vegetable pattern, but I prefer one-pot meals like this:
- Soup, shredded chicken, noodles, carrot ribbons
- Eggplant and coconut milk curry served with edamame and brown rice
- Indian spice marinated salmon fillet with quinoa and salad
snack:
Hobson said snacks should be protein-based. He may choose one of the following no-cook options:
- Edamame and cucumber with lime juice and sea salt
- cottage cheese and blueberries
- granola and berry yogurt
Indeed, much of the GLP-1 Diet diet recommended by Hobson is consistent with general healthy eating advice, and he says that’s important.
“Supporting muscle maintenance, bone health, energy levels, brain function, gut health, all of these things is still really, really important. Even though we’re eating less, we still need the same amount of nutrients to support all of these functions,” Dr. Hobson said.