Week 2 on GLP-1: The “Build the Routine” Phase (Protein, Movement, Side Effects)

Week 1 was about getting through the adjustment. Week 2 is where results start to come from consistency. Appetite is usually lower, fullness hits faster, and you may notice your old habits don’t “work” the same way—especially large meals, greasy foods, and eating late.

This post is your Week 2 plan: how to eat, how to move, and how to handle side effects so you lose fat while protecting muscle.

Medical note: This is general education, not personal medical advice. Always follow your prescriber’s instructions. Contact your clinic for severe symptoms or anything that feels off.

What Week 2 usually feels like

Many people notice:

• More predictable appetite (often lower than normal)

• Feeling full fast, especially at dinner

• Mild nausea if portions are too big or meals are too rich

• Constipation if hydration + fiber + movement are low

• A “weird” relationship with food (less craving, more indifference)

Truth: GLP-1 makes it easier to eat less. Your job in Week 2 is to make “eating less” mean better quality, not just skipping meals and losing muscle.

Week 2 nutrition goals (simple, not perfect)

• Protein is your anchor

  You’re not trying to “diet harder.” You’re trying to keep muscle while you lose fat.

  Aim for:

  • 25–35g protein per meal, or

  • 80–120g/day for many adults (your clinician can personalize this)

  High-protein options that usually sit well:

  • Greek yogurt or skyr

  • Cottage cheese

  • Eggs / egg bites

  • Chicken/turkey, tuna/salmon packets

  • Tofu/tempeh/edamame

  • Protein shake (simple ingredient list; not a dessert)

  If nausea is present: protein shakes, yogurt, and eggs are often easier than heavy meats.

• Don’t skip meals—shrink them

  Skipping meals sounds “disciplined,” but it often backfires:

  • more nausea

  • low energy

  • constipation

  • later binge eating

  Better strategy: 3 small meals + 1 protein snack if needed.

• Keep carbs, but make them work for you

  Carbs aren’t the enemy. The problem is portion size + timing.

  Good Week 2 carbs:

  • berries, apples, oranges

  • oats, quinoa, rice (smaller portion)

  • potatoes (small portion)

  • beans/lentils (start slow if bloated)

  Simple plate rule:

  • ½ plate veggies

  • ¼ plate protein

  • ¼ plate carbs or healthy fats

• Hydration + electrolytes = fewer “side effects”

  A lot of “GLP-1 symptoms” are dehydration.

  Target: ~2 liters/day minimum (more if active/caffeine).
  Consider low-sugar electrolytes if you feel lightheaded, crampy, or headachy.

Week 2 physical activity plan (no gym required)

Your goal is fat loss + muscle protection + steady energy. Week 2 is a great time to build a routine that doesn’t depend on motivation.

Minimum movement target

• 7,000–9,000 steps/day (or add 1,500–2,000 steps/day compared to Week 1)

• 10 minutes after meals when possible (helps digestion and blood sugar)

Add strength twice a week (very basic)

Muscle is your “metabolism savings account.” Protect it.

2 days/week, 15–25 minutes:

• Squats or sit-to-stands (2–3 sets of 8–12)

• Wall push-ups or incline push-ups (2–3 sets of 6–10)

• Dumbbell rows or band rows (2–3 sets of 8–12)

• Glute bridges (2–3 sets of 10–15)

• Plank (2–3 rounds of 20–40 seconds)

If you’re brand new: do one set of each. Don’t overthink it.

Best “low-pressure” cardio options

Pick what you’ll actually do:

• brisk walking

• incline treadmill (easy pace)

• cycling

• swimming

• dancing at home

• Pilates/yoga for consistency + recovery

Frequency goal: 4–6 days/week of something.

How to handle common side effects (Week 2 toolkit)

Nausea

Most often triggered by eating too much, too fast, too greasy, or too late.

Do this:

• Eat smaller portions, slower

• Choose bland proteins (eggs, yogurt, shakes)

• Avoid fried food and heavy sauces

• Ginger tea or ginger chews can help some people

• Don’t lie down right after eating

• Stay hydrated (small sips throughout the day)

Call your clinician if nausea is severe, persistent, or you can’t keep fluids down.

Constipation

This is extremely common—and fixable.

Do this:

• Increase water (seriously)

• Add gentle fiber: fruit + veggies daily

• Add 10–20 minutes walking daily

• Consider fiber supplement (start low)

• If approved by your clinician: magnesium can help some people

Avoid: suddenly doubling fiber with no water (you’ll feel worse).

Acid reflux / heartburn

Do this:

• Smaller dinners, earlier

• Avoid spicy/greasy meals

• Limit carbonated drinks

• Don’t lie down for 2–3 hours after eating

• Ask your clinician about OTC options if needed

Fatigue / low energy

Often due to under-eating protein, under-hydration, or poor sleep.

Do this:

• Add a protein snack

• Check hydration + electrolytes

• Aim for consistent bedtime

• Don’t go ultra-low calorie (that’s not the goal)

Diarrhea

Can happen with fatty foods, large meals, or certain carbs.

Do this:

• Bland meals for 24–48 hours

• Avoid high-fat foods

• Hydrate + electrolytes

• Contact your clinician if severe, persistent, or with dehydration signs

Week 2 “don’t sabotage yourself” list

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Week 2 “don’t sabotage yourself” list 〰️

Don’t chase the scale daily (water fluctuations are real)

• Don’t try to eat the tiniest amount possible

• Don’t rely on coffee as your appetite plan

• Don’t ignore constipation until it becomes a problem

• Don’t stop moving just because appetite is lower

Consistency beats intensity. Old-school truth.