SEVEN DIET TIPS TO HELP YOU MAXIMIZE YOUR RESULTS
1. Eat Smaller Portions
3. Avoid Hard-to-Digest Food
1. Eat Smaller Portions
Tirzepatide and semaglutide will make you feel full on far less food, so plan to eat small meals throughout the day using a salad-size plate. If you consume too much in one sitting, you can end up with nausea, heartburn, or other unpleasant stomach issues. And always keep some over-the-counter medicines at hand to treat symptoms that might arise.
2. Eat More Slowly
3. Avoid Hard-to-Digest Food
1. Eat Smaller Portions
Did you know it takes your brain 15 minutes or more to register that your stomach is full? That is why it’s so important to concentrate on eating slowly.
3. Avoid Hard-to-Digest Food
3. Avoid Hard-to-Digest Food
3. Avoid Hard-to-Digest Food
While no food is off-limits when taking tirzepatide and semaglutide, certain foods which are hard to digest can cause nausea and heartburn. These include fatty foods, processed foods, and foods with added sugar.
4. Stay Hydrated All Day
6. Lose One or Two Pounds Each Week
5. Minimize Your Alcohol Intake
Consuming fluids is vital for healthy digestive, urinary, and cardiovascular functions. Staying hydrated becomes even more critical with tirzepatide and semaglutide, as hydration can stave off nausea that some people experience on this medication. Try to get in a minimum of 60 ounces of water a day.
5. Minimize Your Alcohol Intake
6. Lose One or Two Pounds Each Week
5. Minimize Your Alcohol Intake
Alcohol can irritate your stomach and pancreas while you are taking tirzepatide and semaglutide. Alcohol can reduce your blood sugar levels when combined with tirzepatide and semaglutide, causing dizziness, hunger, nausea, an irregular or fast heartbeat, difficulty concentrating, headaches, fatigue, and irritability.
6. Lose One or Two Pounds Each Week
6. Lose One or Two Pounds Each Week
6. Lose One or Two Pounds Each Week
We recommend eating 1200 to 1500 calories daily to minimize rapid weight loss. Losing over three pounds per week (considered rapid weight loss) causes the liver to secrete extra cholesterol into bile, which can cause gallstones. Gallstones can block the bile ducts of your biliary tract, causing sudden pain in your upper right abdomen.
We recommend eating 1200 to 1500 calories daily to minimize rapid weight loss. Losing over three pounds per week (considered rapid weight loss) causes the liver to secrete extra cholesterol into bile, which can cause gallstones. Gallstones can block the bile ducts of your biliary tract, causing sudden pain in your upper right abdomen. The pain typically subsides once the gallstone has passed, but it can cause a severe or life-threatening infection if it does not.
7. Daily Supplements
8. Muscle & Hair Loss Prevention
8. Muscle & Hair Loss Prevention
We recommend a daily multivitamin fortified with vitamin B, calcium, and magnesium to ensure adequate nutrition. Vitamin B can reduce nausea and vomiting, calcium can reduce muscle cramps, and magnesium can help with constipation. Skinny shot injections fortified with vitamin B-12 are available.
8. Muscle & Hair Loss Prevention
8. Muscle & Hair Loss Prevention
8. Muscle & Hair Loss Prevention
Some people notice muscle loss or temporary hair shedding while taking medications like semaglutide, tirzepatide, or retatrutide. This usually happens because these medicines reduce appetite, and people accidentally eat too little protein or too few nutrients.
The good news. You can protect your muscles and hair with a few daily habits:
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Some people notice muscle loss or temporary hair shedding while taking medications like semaglutide, tirzepatide, or retatrutide. This usually happens because these medicines reduce appetite, and people accidentally eat too little protein or too few nutrients.
The good news. You can protect your muscles and hair with a few daily habits:
- Adequate protein intake (often cited around 1.2–1.6 g/kg body weight)
- Resistance/strength training during treatment.
- Avoiding overly aggressive calorie deficits.
- Drink water throughout the day and aim for 7–9 hours of sleep. Good sleep, hydration, and stress management help reduce hair shedding and increase the rate of muscle protein synthesis.
- Healthy hair and muscles need nutrients like: Iron, Zinc, Vitamin D, Vitamin B12, and omega-3s. If you think you might be low in any of these, talk with your healthcare provider. Abnormal laboratory tests: ferritin, CBC, vitamin D, TSH, zinc if indicated, and B12/folate if indicated, can indicate other reasons for muscle or hair loss.
A recent 2026 meta-analysis of 20 randomized trials found that lean mass, which includes Muscles (the largest component – 50%), was lost at a higher percentage in patients receiving semaglutide (17%) and tirzepatide (7%). However, there are not yet any good head-to-head randomized, placebo-controlled studies to determine whether this information is accurate.
What we do know is that People who lift weights while taking GLP‑1/GIP medications lose less muscle than those who don’t. Resistance exercise can reduce muscle loss in people taking GLP‑1 medications. And not just a little. The best evidence we have shows meaningful protection of muscle, even during large, rapid weight loss.