I have been on a GLP-1 for seven months, and I have not removed starches from my meals. A typical dinner includes a half-cup of rice or a small roasted potato, and lunch is often one slice of sourdough with eggs.
When I tried ten days of very low carbohydrate eating, my afternoon walks felt heavier and I was irritable by evening. Going back to moderate portions helped my weekly average settle at about 0.6 pounds, which feels sustainable.
I focus on protein and fiber first, then add the carb that sounds good. I am not chasing quick drops, just a pattern I can keep.
For those farther along, did you keep regular starches in the mix, and did your portions change as appetite shifted?