The jab curbs your appetite. It doesn't tell you what to eat.
GLP-1 medications are powerful — but they only do half the job. Without the right nutrition you risk losing muscle, missing nutrients, battling nausea, and regaining everything the moment you stop. As a registered dietitian, that's exactly the half I own.
Losing weight fast isn't the same as losing it well
When appetite drops sharply, it's easy to eat too little and too poorly. The result is rapid loss that takes muscle with the fat — plus side-effects that make people quit before the medication has done its job.
Four things your medication can't do on its own
Protect your muscle
We calculate a daily protein target for your body and split it across small, manageable meals — so you lose fat, not the lean muscle that powers your metabolism.
Beat the nausea
Most nausea is driven by how and what you eat. Smaller meals, the right foods and smart timing keep you comfortable so you can stay the course.
Hit your nutrient targets
Eating less makes it easy to fall short on fibre, vitamins and minerals. We make every small meal count so you feel energised, not depleted.
Keep it off after the jab
The medication is a window, not the whole answer. We use it to build the habits that keep working when you stop — so you don't end up back at square one.
Medication + a plan + daily accountability
My whole practice is built around daily, real-time support through the app — and that's exactly what makes GLP-1s work. We catch the skipped protein, the creeping nausea and the plateau early, before they become the reason you stop.
- Daily check-ins
- Live chat support
- Protein & symptom tracking
- A taper plan for stopping
Support for every stage of the journey
On it now
Already taking a GLP-1 and want to do it properly — protect your muscle, manage symptoms and get the most from every milligram.
Considering it
Weighing it up? Get clear, judgement-free guidance on how to prepare your eating so you start strong and avoid the common pitfalls.
Coming off it
The riskiest moment of all. We build and rehearse the habits that hold your result so the weight doesn't come straight back.
GLP-1, explained simply
GLP-1 nutrition, answered
The things people ask me most about doing Ozempic, Wegovy and Mounjaro the right way.
If the medication curbs my appetite, do I really need a dietitian?
The medication controls how much you eat — not what you eat. That gap is where muscle loss, nutrient shortfalls, nausea and rebound weight gain come from. A dietitian makes every smaller meal count and builds the habits that keep the result once you stop. Medication plus a plan plus daily accountability is a genuinely different outcome to medication alone.
Will I lose muscle on Ozempic or Wegovy?
You can — when weight comes off fast on a low appetite, up to a third of the loss can be lean muscle. We protect it with a daily protein target split across small meals, paired with light resistance training where it suits you, so you lose fat and keep the muscle that powers your metabolism.
How do I deal with the nausea?
Most GLP-1 nausea is driven by how and what you eat, so it's largely fixable. Smaller, more frequent meals, eating slowly and stopping at comfortably-full, drier and plainer foods when you're queasy, and hydrating between meals all help. We troubleshoot it with you on the daily check-ins so it never becomes the reason you stop early.
What should I actually eat on a GLP-1?
Protein first, every meal, then fibre-rich vegetables and wholegrains — with enough variety to cover the vitamins and minerals you can fall short on when you're eating less. There are no banned foods; the plan is calculated to your body, your goals and your real life, and adjusted as your appetite and routine change.
What happens when I stop — will the weight come back?
Studies show most of the weight returns within a year if nothing else changes, because the medication was managing your appetite for you. We treat your time on it as a window to build portion awareness, protein habits and meal structure that keep working without it — and we keep the accountability going through the transition, the riskiest moment of all.
Can we work together online, or do I need to be in Cape Town?
Both. I consult online across South Africa and in person at my Sea Point rooms. Online clients get exactly the same plan, app access and daily accountability — the GLP-1 support works just as well over video.
Do GLP-1 the right way — with a dietitian in your corner.
Start with the free 2-minute assessment for a personalised next step, or book a free discovery call. Online across South Africa, or in person in Sea Point.