Eating when you're just not hungry

Small, steady, protein-first: the early-weeks eating pattern on GLP-1. A 2-minute lesson from the neo academy.

With a smaller appetite, every bite counts more. The goal shifts from eating less to eating well.

Think small and steady: three modest meals, or several mini-meals, each anchored by protein (eggs, yogurt, fish, chicken, beans, or a shake when solid food doesn't appeal).

Eat the protein on your plate first. If you fill up early, you've already banked the most important part of the meal.

Keep water nearby all day. Thirst cues can fade along with hunger cues, and mild dehydration is behind a lot of early-week tiredness and headaches.

Small, steady meals with protein first, and water always within reach.