The Better Off protocol
Protein comes first
On a GLP-1 medication, appetite shrinks and every bite carries more weight. Protein is the number Victoria asks patients to hit every single day, before anything else on the plate.
Why it matters
Weight loss on a GLP-1 should come from fat, not muscle. Lose muscle and metabolism slows, strength fades, and the weight tends to come back once the medication changes. Adequate daily protein, plus some resistance work, is what protects the lean tissue while the scale drops.
The number
Victoria's clinic works toward roughly fifty grams of protein a day as the floor for most patients, adjusted up for body size, activity, and goals. When appetite is small, protein is what gets scheduled first: breakfast, a shake, or a planned snack, before the rest of the day fills in around it.
How to get there with a small appetite
Lead with protein at the first meal of the day. Keep simple options within reach: Greek yogurt, eggs, chicken, fish, cottage cheese, or a shake when solid food feels like too much. Sip slowly and eat it before anything else on the plate.
Want the number that fits you?
The right protein target depends on your body, your labs, and your medication. That conversation happens in a consultation, and the free guide walks through how the whole program works.
Educational only. Nothing here replaces a conversation with your own provider.