Diets to pair with your protocol

Peptides do not work in isolation — diet and lifestyle often move the result as much as the compound does. Below are general diet suggestions organised by goal, with the most detail on retatrutide and the other GLP-1 compounds, where food choices matter most.

The retatrutide / GLP-1 diet

GLP-1 compounds (retatrutide, and also semaglutide and tirzepatide) reduce appetite and slow stomach emptying. That makes what and how you eat more important than ever — with less food going in, every bite has to count.

Principles

Protein first. When appetite drops, protein is usually the first thing to fall short. The aim is to protect muscle during weight loss — build each meal around protein (meat, fish, eggs, legumes, Greek yoghurt), around 1.6 g/kg/day.

Eat slowly, in smaller portions. With slower stomach emptying, fullness arrives faster and lasts longer. Several small meals are often tolerated better than three large ones.

Avoid greasy and very sugary food. These are the foods most likely to worsen nausea on GLP-1s. Favour simpler, lower-fat meals, especially early in a cycle.

Water and electrolytes. Eating less means less water and salt from food — drink deliberately and keep sodium, potassium and magnesium balanced to avoid fatigue and headaches.

Fibre and digestion. Constipation is a common GLP-1 companion — fibre-rich vegetables, berries and enough water help.

Alcohol with care. It is often tolerated less well and adds "empty" calories to an already small food budget.

A simple plate rule

Half the plate vegetables, a quarter protein, a quarter quality carbohydrate; water alongside. That delivers the most nutrition and fullness from a small volume.

Other goals

Short suggestions by compound and goal — same principle: food supports what the compound is doing.