Did you fall for the "Starvation Mindset" Trap with GLP-1s?

[Peptelligence]

Hey everyone! I've been noticing something that's got me thinking. So many of us (myself included) started these GLP-1 medications with this dream that we'd just... stop feeling hungry. And when we do feel hunger? Many of us panic and rush to increase our dose!

I fell into this trap early on-thinking that if I could just push my dose high enough to never feel hungry, I'd lose weight faster. Let me tell you what actually happened: I got constipated, felt exhausted, and my hair started looking sad. Not exactly the glow-up I was hoping for! What I've learned through trial and error is that these medications aren't meant to turn us into people who never eat. They're tools to help us build a healthier relationship with food.

What's Working Better For Me Now
Instead of chasing complete hunger suppression, I've found a more balanced approach:

• I use my GLP-1 to help manage cravings and support intermittent fasting (16:8 works for me)
• I focus on protein-first meals that keep me satisfied longer
• I actually listen to my body when it's genuinely hungry, not just ignoring those signals
• I track my measurements and how my clothes fit, not just the scale

The biggest difference? This approach feels sustainable. I'm not white-knuckling through my days, dreaming about food but too scared to eat.

The Discovery Through Research
Your body actually needs adequate nutrition to lose weight effectively. When you severely restrict calories:

• Your metabolism can slow down to compensate
• You risk losing muscle along with fat
• Your hormones can get all out of whack
• The weight often comes roaring back when you eventually start eating normally again

Questions I'd Love Your Thoughts On

• How are you using your GLP-1 medication? Are you focusing solely on hunger suppression or building other healthy habits alongside it?
• Has anyone else found that moderate doses work better than pushing to the max?

I'm not here to judge anyone's approach-we're all figuring this out together! I just want to start a conversation about using these amazing medications as tools for lasting change rather than quick fixes. What's your experience been like?

 

[Morbius]

I'm on just 2 mg reta, it has knocked my appetite in half.

I eat whatever I want, whenever I want... That just doesn't amount to much.

I am losing an average of 1.5 lbs/week.

(The first week or so eating was a chore, I had zero appetite.)

 

[zpped]

This is a healthy approach. We see this issue with people switching to reta often expressing fears about the lack of "appetite suppression". The proper response is to ask are you trying to never feel hunger or to lose weight?

 

[scarywood75]

Now that I'm maintaining, I too think I have a better relationship with these meds

At some point, most will meet their target and that mindset will change

It's funny because now I will sometimes do cheat days when I see I lost too much that week

 

[Peptelligence]

You all made some good point and thank you all for responding. It is a critical misunderstanding many people have about GLP-1 medications like Reta and Tirz. The distinction between "eliminating all hunger" versus "managing hunger to achieve weight loss" is incredibly important. The therapeutic goal of these meds isn't to never experience hunger-that's neither realistic nor healthy long-term. Rather, these medications help create a physiological environment where hunger is manageable, portion control becomes easier, and food obsession diminishes enough to support sustainable weight loss. Food no longer controls our lives anymore!

 

[Skidude]

From the first week I focused on healthy food/macros, 16/8 fasting, and just walking.
I found the Tirz made it so much easier.
I still had hunger, but kept healthy snacks easily available which helped.
I also had a meal plan that was filling but low calorie aiming at 1200 calories per day.

The tirz made it much easier but it still took effort on my part and good choices.
I have not been at my current weight in over 35 years and it took me about 7.5 months to hit goal.
There were many times my solution to a plateau was an 1800-2000 calorie day, but it is amazing when you focus on 1200 how much more that is, especially if you avoid sugars, fats, and massive carbs.

Towards the last 20lbs I added some stack- first Teso then SS-31/Mots/Lipo-c-wb12/NAD+
The last 20 took as long as the first 44 but I was also concerned with losing too quickly.

The medicine was like training wheels for me, but I still had to peddle the bike.
226 to 162 with a healthy BMI now.

 

[dogmom]

With reta I feel like the appetite suppression ebbs and flows. Like right now I'm in a deep appetite suppression period where I really have to focus getting enough calories in. This weekend it was very difficult because I did not feel like eating at all.

Other weeks, I feel pretty hungry and can put away a lot more food. So I no longer panic when I feel hungry. I don't get out of control for weeks like I used to pre-GLP.

 

[jestintime]

With reta I feel like the appetite suppression ebbs and flows. Like right now I'm in a deep appetite suppression period where I really have to focus getting enough calories in. This weekend it was very difficult because I did not feel like eating at all.

Other weeks, I feel pretty hungry and can put away a lot more food. So I no longer panic when I feel hungry. I don't get out of control for weeks like I used to pre-GLP.

I have a similar experience with reta. I dig it. I eat when I want, don’t when I don’t (with the exception of hitting my daily protein target, which is a non-negotiable), and don’t sweat it either way. Genuinely and by far the easiest I’ve ever lost weight.

I even stopped IF. I did that for years and it didn’t help keep me from ballooning to a 40 BMI, so I figured what the heck, let’s try it a different way. I don’t eat a large breakfast but I do generally have some fruit and protein every morning now.

This has been the anti-diet drug for me. I make healthy food choices, but have no hard rules. And without the food noise, I can just do that.

105lbs down and counting. Maintenance pivot imminent.

 

[Morbius]

This has been the anti-diet drug for me. I make healthy food choices, but have no hard rules

My wife and I said to each other, "is this how NORMAL people eat??"

 

[Skidude]

This has been the anti-diet drug for me. I make healthy food choices, but have no hard rules. And without the food noise, I can just do that.

I like that you qualified it with "healthy" food choices.
It is certainly a concern.
My old "shotgun" approach ensured that i had good nutrition, at 3k+ calories a day, chances are you get your proteins, nutrients, good fats, fiber, etc..

Even if you are not counting calories, you will be eating less, that is how the pounds disappear, and you need to make good choices to make sure you do not become malnourished.

A few quotes I copied

1. Yes, fat is crucial for the absorption of fat-soluble vitamins A, D, E, and K. These vitamins dissolve in fat and need a source of dietary fat to be absorbed effectively by the body. Consuming food sources of healthy fats alongside foods rich in these vitamins can significantly enhance their absorption.
2. Yes, protein is crucial for preventing muscle loss. Adequate protein intake helps maintain muscle mass, especially when combined with resistance training or when you're not training as much. A 2014 study found that dietary protein and amino acid supplementation triggered muscle building (anabolism) and maintenance in sedentary individuals.
3. Yes, increasing fiber intake can be an effective way to help relieve constipation. Fiber adds bulk to the stool, which makes it easier to pass and can help prevent or alleviate constipation.
4. Yes, a 1200-calorie diet can put individuals at risk of malnutrition, especially if the diet is not well-balanced and doesn't include a wide variety of nutrient-rich foods. While some individuals, like smaller, less active women, might be able to safely eat 1200 calories, it's generally not recommended for most adults and can lead to deficiencies in essential nutrients.