Deconstructing Diabetes

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Deconstructing Diabetes

Online nutrition consultancy service that simplifies dietary advice, without jargon, short term diets, restrictive plans and rigid rules.

Create longterm habit and lifestyle choices - to make your food intake part of, not the focus of your life. Nutrition Consulting for Diabetes

10/06/2026

Meal prep doesn’t have to mean spending Sunday afternoon cooking 21 perfectly portioned meals.

If you believe everything you see on Instagram, it can feel like you need every meal weighed, tracked, calculated and packed into matching containers for the week ahead.

And honestly? For a lot of people, that level of planning becomes the barrier.

I often hear people say:
“I used to meal prep… but it just became too much.”

So maybe the goal isn’t perfect meal prep.

Maybe it’s simply cooking a little extra at dinner so tomorrow’s lunch is sorted.

This frittata was made from leftover roast vegetables, eggs and a bit of cheese: simple, filling, high in protein, and enough for another meal.

I’m having a portion of this today for lunch because it’s already there.
No extra thinking.
No extra prep.
Just an easy lunch ready to go.

Start small.
Make it easier.
Build from there.

28/05/2026

Not all “high protein” snacks are equally satisfying.

This protein cookie contains:
25 g protein
263 calories
58 g total food

The Greek yoghurt bowl contains:
27 g protein
214 calories
220 g total food

Protein matters.

But fullness and satisfaction can also be influenced by:
• food volume
• fibre
• texture
• overall meal composition

Sometimes a snack marketed as “high protein” can still leave you looking for more food shortly afterwards.

Especially if it’s small, ultra processed, or easy to eat quickly.

This doesn’t mean protein cookies are “bad”.

Convenience matters too.

But if your goal is:
• feeling fuller for longer
• improving nutrition quality
• supporting weight management
• reducing hunger between meals

then building snacks around protein + fibre + food volume may help.

What snack keeps you fuller?

26/05/2026

Feeling hungry on Ozempic, Mounjaro or other GLP 1 medications does not necessarily mean something has gone wrong.

I often hear comments like:

“I thought I wasn’t supposed to feel hungry anymore.”

Hunger for some might still occur at times.

If you’re feeling hungry soon after meals, a few things can be worth checking:

• Is there enough protein in the meal?
• Is there enough fibre?
• Is there enough food overall?
• Am I eating quickly?
• Am I eating whilst distracted?
• Am I drinking enough fluids?
• Am I unintentionally eating too little earlier in the day?

Hunger can also feel different across the week. Some people notice they feel hungrier in the days leading up to their next injection as the medication effect begins to wear off.

I also commonly see people unintentionally under eating after starting a GLP 1 medication. Smaller meals, skipped meals, low protein intake, or relying on snacks alone can sometimes leave people feeling hungry later.

Rather than focusing only on “am I hungry?”, another question can be:

“Does this meal contain enough nutrition to keep me satisfied?”

Feeling hungry does not automatically mean the medication is failing. Sometimes it is useful information that helps us adjust meal structure.

Have you noticed your hunger change while using a GLP 1 medication?

Type2Diabetes DiabetesDietitian DiabetesSupport Nutrition WeightManagement BloodSugar Protein HealthyEating DietitianAustralia

20/05/2026

One of the biggest concerns I hear with Ozempic, Wegovy and Mounjaro:

“Am I losing muscle?”

The research is more nuanced than social media headlines suggest.

Studies suggest around 25–40% of weight lost on GLP-1 medications may come from lean mass — but lean mass isn’t the same as muscle alone. It also includes water, organs and connective tissue.

The bigger question becomes:

How do you help preserve muscle while losing weight?

Some practical strategies:

• prioritise protein intake
• include resistance training
• keep moving daily
• avoid unintentionally under-eating

Weight loss is not just about losing kilos.

Body composition matters too, and this needs tracking.

DiabetesDietitian MelbourneDietitian

18/05/2026

Some mornings you know you should eat something…

…but you just can’t face a full breakfast.

This is common, especially when appetite is low with GLP-1 medications like Ozempic or Mounjaro.

When this happens, I often suggest starting smaller rather than skipping completely:

• Greek yoghurt
• add protein
• berries for flavour and fibre

You don’t need a large breakfast.

You don’t need a perfect breakfast.

Small meals are fine.

They still just need to support your nutrition and especially your muscle.

ProteinBreakfast MebourneDietitian

17/05/2026

Dietitians Week felt like a good time to reflect on something I’ve learned after more than 20 years working in diabetes nutrition.

People often don’t need more:

❌ information
❌ food rules
❌ guilt
❌ quick fixes

Because living with diabetes can already come with:

• information overload
• overwhelm
• decision fatigue
• frustration
• feeling like every mouthful of food needs to be perfect, everyday
• feeling like you’re “starting again” after a hard day or week

Over time I’ve become less interested in creating perfect meal plans and more interested in helping people build:

✔ confidence with food choices
✔ practical habits
✔ sustainable routines
✔ something they can realistically maintain

Diabetes is best managed with simple daily habits that can be sustained.

11/05/2026

Low appetite is one of the biggest challenges I see with GLP-1 medications like Ozempic and Mounjaro.

The issue often is eating too little protein.

Here are a few simple breakfast ideas that can help support:
• protein intake
• consistency
• muscle maintenance

Small meals are fine.

But they still need to support your nutrition.

Meal ideas in the link in bio

08/05/2026

“Healthy chia pudding”
→ often no protein

A lot of people switch to something like a “healthy chia pudding” when trying to eat lighter.

But what often gets missed?

👉 There’s usually very little protein.

When appetite is low (common with GLP-1 medications like Ozempic or Mounjaro), it’s important to prioritise the protein.

This is a simple version I often suggest:

Chia + kefir + protein

• soft texture
• easy to eat
• supports protein and fibre

If you need to increase the protein further, you can:

• use high protein milk
• add protein powder
• mix in Greek or a protein yoghurt

Kefir adds beneficial bacteria, and chia provides fibre, both are useful when focusing on gut health and digestion.

Small meals are fine.

👉 But they still need to support your nutrition and your muscle

More practical ideas via the link in bio

05/05/2026

When appetite is reduced (which is common on GLP-1 medications like Ozempic or Mounjaro), it’s important to focus on what you do eat count.

This is the kind of breakfast I often suggest when appetite is low.

Scrambled eggs & a wrap

Quick & simple:

• soft texture
• easy to eat
• provides protein

More practical ideas via the link in bio.

03/05/2026

When appetite is low, having something ready can make breakfast easy.

This is a simple overnight oats option:

Oats + kefir + protein powder + Greek yoghurt + chia

It’s easy to prepare, easy to eat, and supports both protein and fibre intake.

Making a few at a time means you’re ready to start the week with options.

Kefir also adds a source of beneficial bacteria, which can support gut health. I’ve recently started making my own.

For people using GLP-1 medications like Ozempic or Mounjaro, options like this can help reduce the pressure of figuring out what to eat in the morning.

Address

Niddrie, VIC

Telephone

+61477962832

Website

http://deconstructingdiabetes.com.au/

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