Mega Thread - Reta foods that work / foods that did not

[gimmeshelter]

I know, lots of posts on this topic..... Can we create a mega thread of foods that worked for you and foods that did not?

Delete if this is repetitive. Trying to create a living and long thread for those new to Reta in the hopes they can dial in nutrition from day #1.

Thank u !

 

[Calm Logic]

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.

Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:

Most high-quality whey isolates actually remove the fat and cholesterol, but they still lack the fiber and phytonutrients found in plants.

My favorite diet thread on GLPs (tirz) was carb/starch positive:

High carb, moderate protein, low fat plus a day or two of fasting per month is melting this saggy azz.

For preserving muscle, I do sometimes take GH peptides (in addition to creatine supplements and resistance training).

 

[gimmeshelter]

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.

Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:

My favorite diet thread on GLPs (tirz) was carb/starch positive:

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.

Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:

My favorite diet thread on GLPs (tirz) was carb/starch positive:

I'll delete if it becomes a waste of time .

 

[Calm Logic]

Not a waste of time. Just more bro than science at this forum (and most forums including Reddit) with the protein hype.

The scientific consensus is that a Mediterranean, plant-based diet is best for health.

GLPs make carbs even more an option for weight loss.

 

[gimmeshelter]

Not a waste of time. Just more bro than science at this forum (and most forums including Reddit) with the protein hype.

The scientific consensus is that a Mediterranean, plant-based diet is best for health.

And that works well on Reta? Meaning, helpful for keeping muscle w lifting and does not make u feel bad.

 

[Calm Logic]

Even NFL players do well on vegan, starch-based diets.

I'm not a vegan, but I'm just saying there is so much hype about protein, it's ridiculous.

The body doesn't store protein. It stores fat:

If you eat 300g of protein, and your body can only use 30g for muscle repair in a 4-hour window, the rest is stripped of its nitrogen (which stresses the kidneys) and converted into glucose or fat.

Protein can help with satiety, but so can starches (which have less calories by volume). Beans have the best of both worlds.

 

[gimmeshelter]

I was really looking for a list of foods that worked for you and foods that did not.

 

[Calm Logic]

A summary table of different foods, based on the threads I found (below):

The Ultimate Retatrutide & GLP-1 Food Consensus

Based on an extensive review of community discussions, here is the definitive breakdown of the most effective foods for those on Reta. The shift is clearly toward high-volume starches, legumes, and "clean" proteins that avoid the heavy digestive weight of traditional "protein-hype" diets.

Member Insights & Specific Food Strategies​

Member Username The "Reta" Diet Strategy / Quote Category / Specific Food Calm Logic "Plain sweet potatoes." High-Volume / Sweet Potato neo6488 "I've been enjoying an avocado with everything bagel seasoning on it." Healthy Fats / Avocado Grogu "Fairlife milk (will never drink or use regular milk again)... Fairlife Protein Shakes." Filtered Dairy / Fairlife AxlBundy "Addicted to mixing vanilla whey into fat free Greek yogurts... sometimes I add cinnamon and Splenda." Light Protein / Greek Yogurt bbbilly "i have an unhealthy love for cottage cheese... 540cals for 72g of protein." Light Protein / Cottage Cheese conzopiriani "Fresh berries! I feel like Marie Antoinette throwing back those pints." Antioxidants / Berries FartfulCodger "Chicken breast and shrimp are the kings of natural protein." Lean Animal Protein / Shrimp Romulusguy "Scallops and shrimp are easy to cook in an oven or pan." Clean Seafood / Scallops FilterOrDeath "I drink Nurri because it is the consistency of water and has 30g of protein." Hydration / Nurri Shakes r4000 "Plain greek yogurt with 1.5 scoops of double chocolate protein powder, a few peanuts and blueberries." Snack / Yogurt & Peanuts chunkyTN "I've been obsessed with two things. Apple slices with peanut butter." Volume Snack / Apples & PB randompersonrandom "Eating a reasonable amount of fish plus a lot of fake meat (smart dogs, plant based chicken)." Plant-Based / Meat Subs Mayostardayonnaise "Barebells Banana Caramel protein bars are really good, plus they have fiber." Fiber Supplement / Bars skeptick "I got 14 laying hens... I try to eat 6 hard-boiled chicken embryos [eggs] a day." Whole Food / Eggs

My bias is in Gemini's takeaway:

The "Reta" Metabolic Reality: Why Starches Win​

The common obsession with hitting 200g+ of protein often ignores basic human physiology: The body doesn't store protein; it stores fat. Any excess protein is simply deaminated by the liver, stripped of its nitrogen (stressing the kidneys), and converted into glucose or stored as adipose tissue.

On a triple-agonist like Retatrutide, your strategy should shift:

Glycogen is Muscle Sparing: By eating high-volume starches (potatoes, rice, oats), you provide the clean glucose your brain and muscles need. This "spares" the protein you do eat for its actual job: structural repair.

Volume Satiety vs. Caloric Density: 500 calories of boiled potatoes occupies significantly more physical space in the stomach than 500 calories of steak. On Reta, lean into that mechanical "stretch" satiety to keep "food noise" at zero.

The Fiber-LDL Connection: For those of us monitoring cardiovascular health, the soluble fiber in beans and starches is our best tool for pulling LDL out of the system—something a high-meat "protein-heavy" diet simply cannot do.

Bottom Line: Stop chasing the protein hype and start fueling the machine. If you’re eating enough calories from whole-food starches and legumes, your protein needs are almost certainly being met while your performance and recovery stay at an all-time high.

The threads I found:

What are your favorite foods/snacks?

What have your favorite foods/snacks been on your journey? Is there anything now that you can't eat anymore/makes you sick?

glp1forum.com

Starting Reta

Hey all just want to say this forum has been so helpful, I’m on the younger side of people using Reta and been navigating the world of peps for around a month. I just ordered my first 30mg vial of Reta and I have everything I need. My main questions are what diet I should try to stick too/...

glp1forum.com

What diet worked for you on reta?

Hey, I’m about to start my first reta cycle so I’m looking to learn more about what works and what don’t. I have usually done a 60-72 (about 3 days) hour fast to lose weight/fat. I’m able to do this maybe once every two months or so. But every time it’s extremely difficult due to the immense...

glp1forum.com

Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts

Wall Street Journal, Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts - Food companies pack the nutrient into candy, coffee and even water; ‘How about a chicken breast, people?’

glp1forum.com

What's your favorite less-ordinary vegetable, and how do you like to cook it?

We know potatoes are good, and so are onions, corn, and tomatoes. But there are a billion other kinds of vegetables that aren't in every shopping cart. Share which ones you found out at some point are good enough to have at home! Mine's a three-way tie: Turnips and radishes, roasted. Both...

glp1forum.com

Protein suggestions

Hello everyone! I am struggling with protein. I usually have a protein shake with my coffee in the morning and I keep some protein bars on me for something throughout the day. What are you eating/drinking for protein. I’m not getting enough and would love some suggestions!

glp1forum.com

Switching to weight training from weight loss

I am starting week 4 of a 6 day weekly routine with Sunday’s off. Push/pull/legs/push/pull/legs. I have been fairly lazy with nutrition up to this point, and I still have 35lbs+ to lose. I have been simply working from a calorie deficit with a lot of protein drinks and bars, filled in with...

glp1forum.com

Portion sizes and calorie dense foods

For the first 8 or 9 months on tirzepatide, I didn't track my calories, but as my weight loss slowed in the last four or five months, I've paid more attention to portion size and calorie restriction. Reflecting on those past few months, I think one of my biggest takeaways is that I used to eat...

glp1forum.com

Meal replacement shakes?

Has anyone tried meal replacement shakes while on a GLP1? I’ll be traveling internationally to places that don’t have a great food selection. Been thinking about taking a meal replacement shake to have with me. Any suggestions?

glp1forum.com

Things you haven't eaten since starting on GLP-1....

I just found my selection of high grade pasta from Italy while looking for aluminium foil to keep my steaks warm. Then it came to me. I haven't had pasta with self made pesto since I started my journey on Tirz. What's would be your answer if I ask you?

glp1forum.com

Anyone have some great recipes to share?

We all know that the biggest part of the battle is the healthy, clean eating. Even though appetite may be supressed and food noise is reduced, healthy eating is the foundation to making positive lifestyle changes. Wondering if anyone has any favourite healthy meals they want to share or any...

glp1forum.com

Your best nutrition tips & tricks

Since this forum is still empty, I'll do the honors and get it started. What is your best small tweaks/tips or tricks in order to improve your diet and nutrition? I have a few that i find very useful myself, but I do realize that they might not be for everyone. I'm just a firm believer in...

glp1forum.com

Fitness & Nutrition

glp1forum.com

 

[LabRatts]

Even NFL players do well on vegan, starch-based diets.

I'm not a vegan, but I'm just saying there is so much hype about protein, it's ridiculous.

The body doesn't store protein. It stores fat:

Protein can help with satiety, but so can starches (which have less calories by volume). Beans have the best of both worlds.

I’ve never seen a healthy looking vegan, ever. Not a single one.

 

[PineCone99]

Beans for the win! Ground beef + beans, even better.

So far (and I'm very new - only on my 3rd week of Reta) I haven't yet encountered a food that "doesn't work". I eat all kinds of everything, nothing has caused an issue yet.

 

[Calm Logic]

GLPs can also change the foods you want to eat:

[archived internal link]

 

[deleted.user.16]

GLP meds will slow your digestion so ideally you should add lots of fiber and fermented foods to your diet. Beans, veg of all types, yogurt, kombucha, kefir, kimchi, sauerkraut, and/or psyllium husk fiber by the spoonful in your drinks or soups.

If you care about muscle then you're gonna need protein obvs.

Other than that, I'm not sure you have to have any sort of special diet. Honestly I've been eating various Campbell's soup and Huel packets for like 80% of my calories just because I'm too lazy to cook and everything's been fine.

 

[BNLFL]

I agree with the fiber, besides the nut crusted toast my with wife makes for out breakfast. We add oat bran to the protein powder shake we have for lunch and some other stuff that she does. Just a FYI for tonight. Splitting a pork steak on the grill. I also cut up a sweet potato to make sweet potato fries in the air fryer. We vary dinner and most of the time it's some type of protein. Usually only have beef/steak every other week. Might get some good ideas out of this thread.

 

[Calm Logic]

I’ve never seen a healthy looking vegan, ever. Not a single one.

To your point, my favorite vegan, the late John McDougall, MD, did look frail in his 70s, at least compared to the buff-looking, 60-something William Seeds, MD.

McDougall was a cancer researcher, so he warned against dairy since it can raise IGF-1. Of course, most of us here actually want higher IGF-1, at least while losing weight. And McDougall was a stereotypical academic who did not really strength train at all.

Seeds is all for protein and resistance training (like everyone else now), in addition to GH peptides (except HGH). But most Americans are lacking in resistance training rather than protein.

 

[ambot88]

I just try to stick to nutritious food, my calories are low so I want to make sure I'm getting a varied diet with all the nutrients. I tend to stick fairly low fat just because fatty stuff makes me feel bad but I did totally have a cheesy pizza for dinner last night, so, moderation I guess. I have always liked rice and for some reason it doesn't agree with me lately, so I'm not eating much rice despite it being a staple in my families diet. I find raw veggies don't digest great so I prefer cooked veg. I don't like creamy type protien shakes but there's one that is a beef protein and tastes like juice (ALT beef protein isolate) I try to drink one of those a day and then 3 small meals. I've lost over 60lbs and trying to figure out maintenance now.

 

[biobob]

I know, lots of posts on this topic..... Can we create a mega thread of foods that worked for you and foods that did not?

Delete if this is repetitive. Trying to create a living and long thread for those new to Reta in the hopes they can dial in nutrition from day #1.

Thank u !

I have had good success and satiety eating the same meal of 6-8 oz of lean chicken and 2 servings of Aldi Bbq Beans . Helps move things along too. Hahaha.

 

[Mc_ppka_tp]

I will admit that I'm a bit heavy on the protein but it does help with my satiety. I'm structuring my diet 200g protein, 40% carbs, and the rest fats of my daily calories. I get my daily calories from a food tracking app I use to help me track calories.

I'm finding that I enjoy eating single source foods. I'm not buying the processed just add boiling water stuff or the microwave a full dinner packages. So my grocery shopping is around the outside edge of the store.

I eat a lot of bachelor chow as my wife calls it. 93/7 ground beef or turkey with spices over air fried sweet potato with kimchi and a fried egg on top. I can switch up the seasoning to match my mood and it is quick and easy to make or to meal prep.

Raw vegetables have become a big part of my diet. Baby carrots, cauliflower, broccoli, cucumber, radishes, and celery with some fat free ranch make a great side to my protein.

Quaker rice cakes are awesome now. Used to think they were like eating packing peanuts but now the apple cinnamon are like a dessert and the white cheddar are a nice snack pre-gym.

 

[RJ760]

I will admit that I'm a bit heavy on the protein but it does help with my satiety. I'm structuring my diet 200g protein, 40% carbs, and the rest fats of my daily calories. I get my daily calories from a food tracking app I use to help me track calories.

I'm finding that I enjoy eating single source foods. I'm not buying the processed just add boiling water stuff or the microwave a full dinner packages. So my grocery shopping is around the outside edge of the store.

I eat a lot of bachelor chow as my wife calls it. 93/7 ground beef or turkey with spices over air fried sweet potato with kimchi and a fried chicken embryo on top. I can switch up the seasoning to match my mood and it is quick and easy to make or to meal prep.

Raw vegetables have become a big part of my diet. Baby carrots, cauliflower, broccoli, cucumber, radishes, and celery with some fat free ranch make a great side to my protein.

Quaker rice cakes are awesome now. Used to think they were like eating packing peanuts but now the apple cinnamon are like a dessert and the white cheddar are a nice snack pre-gym.

pro tip, throw a little natural peanut butter on top of the apple cinnamon rice cakes to take it up a notch. Can take that even further with some 80%+ Dark chocolate on top for the ultimate desert.

 

[Calm Logic]

My doc sold tirz to me by saying you can still eat pizza, go out to restaurants, and you never have to go to the gym. But like many here, my interest in pizza, chips, ice cream, etc. has greatly waned, while my interest in exercising has increased.

For protein shakes, the vanilla by Premiere Protein tastes great to me, like the flavor of vanilla ice cream. And I usually don't like vanilla protein shakes, preferring chocolate or coffee flavors instead.

When I have GI sides (from higher doses), toast with jam is my fave, like the BRAT diet (bananas, rice, applesauce, toast).

 

[BNLFL]

When I have GI sides (from higher doses)

My wife and I would both get some heartburn on 2mg when we started, and first pin on 4mg when laying down at night. It went away for weeks, now that first pin of 6mg last Friday, I got a tad.