A dietitian says GLP-1s aren't 'a free lunch' — you need a plan when you stop taking them. Here are her 3 best tips.

A dietitian says GLP-1s aren't 'a free lunch' — you need a plan when you stop taking them. Here are her 3 best tips. Dr. Linia Patel is a registered dietitian and author of "Life After Weight-Loss Medication." Liudmila Pokrychuk For those with positive experiences on GLP-1s, the benefits are enormous. They might report feeling physically better, having more confidence, or improved relationships with their spouses.It's the moment when some people go off the medications that can cause stress, especially if they don't have a plan for maintaining their new weight."Weight loss is the short-term part, and then the forever bit is the weight maintenance part," Dr. Linia Patel, a registered dietitian in the UK and author of "Life After Weight-Loss Medication," told Business Insider. One review published in March 2026 found that around 60% of the weight lost will be regained after one year off a GLP-1 such as Ozempic, Wegovy, or Mounjaro. It also projected a 75% weight regain in the long term.When stopping a GLP-1, weight regain, specifically fat, can also feel quicker. It's why medical professionals often encourage incorporating strength training and eating enough protein while on the medication; otherwise, you might lose too much muscle, which is crucial for weight maintenance.While Patel said the medications can be an enormous help, they should be seen as a piece of the puzzle, not a magic bullet. Without a workout routine in place or a mindful approach to meals, she said it's easy to yo-yo."There's no such thing as a free lunch," she said, noting that weight management after GLP-1s requires intentionality. "Somewhere along the line, you're going to have to get on the lifestyle factors."Patel shared a few tips to stay full longer and silence food noise, the two dietary keys to weight maintenance.'Satiety stack' with high-protein and high-fiber foods Patel said avocado toast with egg has protein, fiber, and healthy fats to keep you fuller for longer. DronG/Getty Images GLP-1s work by keeping you feeling full for longer. By that logic, "what you want to do when you come off the medications is to eat in a way that feels filling and satisfying," Patel said.She calls it "satiety stacking": building meals around protein, fiber, and healthy fats, which can help control appetite by triggering the release of hormones that signal fullness to your brain. Patel recommends aiming for about 25 to 30 grams of protein per meal, obtained from foods such as meat, fish, eggs, tofu, and Greek yogurt. Ideally, you'll pair it with fiber-rich foods like vegetables, oats, legumes, and whole grains, as well as healthy fats such as olive oil, nuts, seeds, or avocado.The idea is to find combinations you actively enjoy, she said, which will help you stay consistent.Delay overeating with high volume and crunchiness Starter salads can take up lots of space in your stomach and also take longer to chew, making it harder to overeat. Klaus Vedfelt/Getty Images Patel has two other tips for staying full longer.One is to focus on high-volume foods — ones that "physically take up a lot of space and don't give you as many calories." Starting a meal with miso soup or a side salad can help you avoid overeating a calorie-dense main course, such as noodles or pizza. It's also a great rule for your main meal, such as focusing on leafy greens and grains like quinoa for a hearty salad.The other tip is to prioritize crunchy, high-fiber foods that take longer to chew. Think: carrots, nuts, or seeds. "The more you slow down how you're eating, the more you're going to allow your body that time for it to start doing its signaling from your stomach to your brain that you're actually full," she said, leading to less calorie intake.Hush your food noise Stir-fries are satiating and easy to customize, helping with food noise. LauriPatterson/Getty Images One of the most talked-about effects of GLP-1s is their ability to remove "food noise." For many people taking them, the desire to eat or overeat ultraprocessed foods simply vanishes — only to return once they go off the medication."What I would say is not to try and fight your appetite, but to rebuild the trust between your brain and your body," Patel said.She has a three-pronged approach to tackling food noise. The first is physiological. Besides eating satiating foods, other lifestyle factors, like proper sleep, good hydration, and stress management, can also help you fend off cravings.The next approach is psychological. Patel said it's important to be aware of when you're emotionally eating. She calls it a "HALT-B" check-in: Are you hungry, angry, anxious, lonely, tired, or bored? "How can you create a pause that is literally five seconds that allows you to make an intentional choice versus that autopilot mode?" she said.The final step is examining your own relationship with diet culture, such as labeling certain foods as "bad" or "cheat" foods, which can make you want them more."It's not a moral test," Patel said. "Approaching food with this idea of curiosity instead of guilt creates that space for flexibility and enjoyment and a healthier relationship with eating." Read next Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Julia is a senior health reporter at Business Insider. Julia covers a wide range of topics, including the rise of colon cancer cases among young people, the unique challenges modern parents face, and the growing trend of Gen Zers abstaining from social media. She also writes about fitness, nutrition, longevity, and the routines of highly successful people for Business Insider’s Power Hours series. She’s published interviews with Arnold Schwarzenegger, Serena Williams, Esther Perel, Bill Nye, Naomi Watts, and James Van Der Beek.Julia's work has appeared on the BBC, CBS, Bloomberg Radio, Morning Brew, Fast Company, and the Daily Flash. She has also moderated panel discussions at Nasdaq and Duke University, and appeared on the podcasts Open to Debate, Airtalk, The Evan Bray Show, and The Last Show with David Cooper. Prior to this role, Julia was an education and personal development editor on the Business Insider Reviews team and a sex and relationships editor at Cosmopolitan and BuzzFeed, respectively. You can say hi to Julia at jpugachevsky@businessinsider.com and check out more of her work on her website. Ozempic mounjaro Diet More Weight Loss