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.

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.

"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.

"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."

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.

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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 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.

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.

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.

"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."