What Should You Eat on Weight Loss Jabs? Here’s How I’m Helping People Eat Properly – Without Cutting Out Wine, Pasta or Pleasure

With the rise of weight loss medications like Ozempic, Wegovy and Mounjaro in the UK, there’s a question I’m hearing more and more:

“Now that I’m not hungry… what should I actually eat?”

These GLP-1 injections are helping people lose weight by suppressing appetite – and for many, they’re a real game-changer. But they also come with a hidden challenge. When your hunger fades, so does your sense of structure. I’ve spoken to so many people who are skipping meals, surviving on toast, or nibbling at crackers and protein bars – not because they want to, but because they genuinely don’t know what else to do.

“I’ve lost my appetite – and now I’ve lost my way with food.”

When I wrote The Britalian Diet, I didn't even have weight loss injections on my radar but as each month passes, I'm being contacted by more and more people that have a prescription and have stumbled across the Britalian way of eating. They often have to eat smaller amounts than the plan recommends, especially in the early days when their bodies are getting used to the medication, but they really seem to be benefiting from the structure, fresh, delicious food, and Italian-inspired way of eating.

The Problem with Just Eating Less

Sure, these medications help you eat less. But what I see time and time again is people eating less well. They stop prioritising proper meals, and start relying on ultra-processed snacks. And while weight might drop in the short term, energy, mood, and long-term habits often suffer.

I’m not anti-medication – but I am pro-options. And I believe if someone’s taken a bold step toward improving their health, they deserve tools that support them not just now, but in the months and years to come.

What Makes The Britalian Diet Different?

The Britalian Diet is built around Italian-inspired structure – adapted for British lifestyles. It’s not a shake, app, or subscription box. It’s a framework for real life.

Some of the “golden rules” include:

1) Three proper meals a day

2) A hot, milky coffee in the morning (flat white fans, rejoice)

3) Sweet-but-balanced breakfasts like fruit and yoghurt or oats with dark chocolate

4) Two-course dinners – just like they do in Italy

Whole ingredients, good olive oil, proper cheese, and the occasional glass of wine

I often say: if your appetite is smaller, it’s more important than ever to make each bite count. Choose food that satisfies you. That nourishes your body. That makes you feel like a person again.

What About Calories?

The plan averages around 1400 calories a day, with a gentle bit of calorie cycling built in. It’s structured, but flexible – and there are no bans on bread, pasta, or treats.

For those who want faster results, I’ve also created a Fast Britalian version – a bit more focused, but still 100% real food.

I don’t believe in living off diet shakes and air-fried lettuce. I believe in learning how to eat in a way that’s simple, joyful and sustainable – especially when your appetite isn’t guiding you in the usual way.

The Results Speak for Themselves

I’ve had so many messages from people using GLP-1 meds who say The Britalian Diet helped them find their feet again. Here are just a few:

• “Ozempic killed my appetite, but The Britalian Diet helped me eat properly again – three meals, no panic. I’ve lost 10 pounds and feel human.”

  
  

• “I didn’t want to live on crackers and protein bars. This felt normal. I feel more balanced and in control.”

  
  

• “I’ve just come off Mounjaro and haven’t regained anything – because I stuck to this.”

What Happens When the Jabs Stop?

That’s the question I get most often. And it’s where lifestyle change really matters.

Weight loss medication can be a brilliant starting point – but for long-term results, we need something more lasting. Something that feels good. The Britalian Diet isn’t just compatible with medication – it’s designed to carry on after it ends.

Because food should be something you enjoy, not something you fear. And losing weight shouldn’t mean losing the joy of eating.

Want to Try It?

The Britalian Diet is available as:

A paperback (£14.04) or e-book (£7.99) on Amazon or here on The Britalian Diet website.

The Fast Britalian Diet option for quicker weight loss is available on Amazon and right here on my website.

My Insiders Club, where I share weekly meal plans, extra resources, and a supportive community.

If you’re on weight loss meds and struggling to know what to eat – or if you’ve come off them and want a way to stay on track – I hope this gives you a place to begin. It’s real food. Real structure. Real results.

Let’s bring joy back to eating – and keep it there.

Francesca x