Keep the muscle. Build the habit.
On Ozempic, Wegovy, or Mounjaro? Losing weight isn't the same as getting healthier. EatoBetics helps you protect muscle and rebuild your relationship with food while your appetite is low — so the results last.
Or estimate your protein targetThe Hidden Cost
The scale goes down. But what are you losing?
GLP-1 medications are remarkable tools. But rapid weight loss on a low appetite can quietly cost you muscle — and that's the part you most want to keep.
Muscle goes with the fat
When weight falls fast on low appetite, a large share of what's lost can be muscle — not just fat. Muscle is what keeps you strong, mobile, and metabolically healthy.
The rebound risk
Less muscle means a lower metabolism, which makes weight easier to regain if the medication stops. Protecting muscle now protects your results later.
Eating less ≠ eating well
A smaller appetite is a powerful window — but eating less of the same food can leave you short on protein, fibre, and nutrients. Every bite has to count.
Your Protein Target
How much protein do you actually need?
Protein is your number-one muscle-protecting lever on a GLP-1. Get a quick, personalised estimate — then aim to hit it across your meals.
Activity & training
Meals per day
Aim for roughly
protein to help protect muscle
at each of your 3 meals
An educational estimate (~1.9 g per kg). Protein needs vary — always follow the guidance of the clinician or dietitian managing your care.
The Companion Framework
Four habits that protect your results
Make the appetite window work for you — not against you.
Protein first
Lead every meal with protein and aim for a steady daily total. It's the single biggest lever for keeping muscle while you lose fat.
Resistance training
Two to three short strength sessions a week tell your body to hold on to muscle. Even bodyweight or bands count.
Fibre for fullness
Vegetables, legumes, and wholegrains stretch a small appetite further, steady your glucose, and ease constipation.
Hydrate & steady rhythm
Sip through the day and keep meals at regular times. Hydration and rhythm soften side effects and support energy.
Track it daily in your Companion
The free calculator gives you the target. Members get the full GLP-1 Companion: log your protein against it each day, track weight and strength sessions, and watch your muscle-protecting streak build week to week.
- Daily protein target with a live progress ring
- Weight trend & strength-session tracking
- Weekly summary of the days you protected muscle
Eat Through The Side Effects
Food that works with the medication
Nausea
Smaller, slower meals. Lean on bland, protein-rich options — eggs, yoghurt, chicken, fish. Avoid greasy, very sweet, or heavy meals.
Early fullness
Eat protein and vegetables first while you have room, and drink between meals rather than during, so liquid doesn't crowd out food.
Constipation
Build up fibre gradually, keep fluids high, and move daily. A short walk after meals helps digestion and glucose alike.
Make Every Bite Count
Small swaps, big difference
Tea & toast
Greek yoghurt + berries + nuts
~20g protein, fibre, and fullness instead of a fast carb.
Half-eaten big pasta
Smaller pasta + chicken + side salad
Protein and fibre first so the few bites you manage count.
Skipping lunch
Protein-forward small plate
Even on low appetite, a protein anchor protects muscle.
Start today
Make the most of your appetite window.
Take the free EatoBetics assessment — it tailors your report and 30-day protocol for protecting muscle while you're on a GLP-1.
EatoBetics is an educational food intelligence platform and is not affiliated with any medication or manufacturer. It does not diagnose, treat, cure, or prevent any condition, and does not provide medical or dietetic advice. GLP-1 medications should only be started, changed, or stopped under the care of a qualified healthcare professional. Protein and nutrition needs are individual — always follow the guidance of the clinician or dietitian managing your care, especially regarding muscle, kidney health, and any existing conditions.