Losing weight with the help of weight-loss injections doesn't mean taking the easy way out. You deserve support, guidance and a plan you can actually follow. Obesity is a chronic, multifactorial condition, and caring for it involves much more than willpower or the number on the scale.
In short
- Obesity is a chronic, multifactorial condition, not a lack of willpower.
- Rice, beans and fruit can be part of weight loss: portions, combinations and consistency make a difference.
- With weight-loss injections, appetite decreases: pay attention to protein, muscle and nutrients.
- Fasting, cutting out gluten or dairy and supplements are not universal requirements for weight loss.
01
Insulin resistance: why does it deserve attention?
Insulin helps glucose in the blood enter cells to be used as energy. In insulin resistance, muscles, liver and fat tissue respond less to this signal, and the pancreas may produce more insulin to compensate.
This change can exist before blood sugar rises. Genetics, abdominal fat, a sedentary lifestyle and other factors play a part. It can accompany obesity and increase the risk of type 2 diabetes.
It's an important factor to assess, but it doesn't explain every difficulty in losing weight on its own. Insulin resistance cannot be diagnosed just from hunger, tiredness or difficulty losing weight: the assessment considers history, clinical examination and relevant tests, and a single insulin value doesn't tell the whole story.
What helps? Improving the quality of your diet, moving your body, sleeping well and treating excess weight when indicated. These changes can improve insulin sensitivity, and there's no need to eliminate all carbohydrates.
02
Small choices, a more consistent routine
1. Give your meals a foundation
Choose minimally processed foods: leafy greens, vegetables, fruit, beans, eggs, fish, chicken and grains. Cut back on soft drinks, sugary drinks, cookies and frequent grazing.
2. Include protein
Spread protein sources across your main meals. They help build a diet that supports fullness and muscle care. Amounts depend on your assessment.
3. Look after fiber and water
Vary vegetables, whole fruit, oats and legumes. Increase fiber gradually and drink water throughout the day, respecting any clinical restrictions.
4. Get organized without rigidity
Plan your shopping and meals. Snacks can be useful when you're hungry or need them, but they're not mandatory. Eat calmly and notice hunger, fullness and digestive comfort.
5. Support your body beyond the plate
Keep regular sleep hours, walk according to your ability and include strength training with guidance. Start with goals that fit your life.
Fasting, cutting out gluten or dairy and supplements are not universal requirements for weight loss. The strategy should respect your health, preferences and needs.
03
A basic menu to inspire your choices
An educational example, without prescribed amounts. Adjust the foods to your tolerance and culture: your individual plan sets portions and needs.
- Breakfast
- Eggs, whole-grain bread and a piece of fruit. Another idea: unsweetened plain yogurt, oats and fruit, if well tolerated.
- Lunch
- Half the plate with leafy greens and vegetables; one part protein, such as chicken, fish, eggs or tofu; and one part rice, potatoes or another grain or tuber. Beans or lentils can complete the meal.
- Snack, if needed
- Fruit with plain yogurt, or a combination of foods that suits your hunger and your routine. There's no need to eat out of obligation.
- Dinner
- A combination similar to lunch, or an omelet with vegetables and a side, according to your hunger and nutritional needs.
Rice, beans and fruit can be part of weight loss. Portions, combinations and consistency make a difference.
Choose water over sugary drinks and whole fruit over juice. Don't make up for overeating with extreme restriction: return to your next meal calmly.
04
For people using weight-loss injections
I support the use of medications when there is an indication and medical follow-up. My role is to lead the nutritional strategy alongside that care, before, during and in the maintenance phase of treatment.
The injections can reduce appetite. That's why it's important to look after the quality and quantity of what you're able to eat. Weight loss can also involve lean mass.
Muscle care
Include protein in your meals and guided strength training. Simply increasing protein doesn't guarantee muscle preservation: the strategy needs to combine food and movement.
Digestive comfort
Eat slowly and, if needed, have smaller meals. Nausea, reflux, constipation or diarrhea require individualized adjustments and communication with your care team.
Adequate nutrients
With little appetite, it may be harder to meet your nutritional needs. I assess your diet, symptoms and the need for supplementation, when indicated.
Maintenance from the start
Build habits you can keep up. Weight regain can happen, especially after stopping, and some people need long-term treatment. Any change in medication should be decided with your doctor.
Educational material for adults. Results vary, and there is no guarantee of weight loss or maintenance.
You don't have to walk this path alone
Nutritional follow-up for weight loss and obesity considers your history, your tests, your bowel function, your routine and your body composition. Together, we build a realistic eating plan, with attention to protein, nutrients and everyday obstacles, and we adjust the strategy, including while you use medications prescribed by your doctor.
Dra. Daniely Catharino TooleyClinical, functional and orthomolecular nutritionist · CRN3/6794
References (3)+
- NIDDK. Prescription Medications to Treat Overweight & Obesity.
- NIDDK. Insulin Resistance & Prediabetes.
- Mozaffarian D. et al. Nutritional priorities to support GLP-1 therapy for obesity. Obesity Pillars, 2025;15:100181. DOI: 10.1016/j.obpill.2025.100181.
Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.