Imagine: you have been to a GLP-1 for a few months. The scale has shifted in a direction that you had hoped and even your clothes start to fit better. Your friends will notice it! But you have noticed that you are falling energy during the day in a way that does not feel hungry (2) Or maybe you have picked up cold, you seem to have trouble fighting (3). We cannot connect the dots that these authorities can be connected to our journey for weight loss while they can be connected to GLP-1’s. Because the story of weight loss on GLP-1’s is not just not about fat. It’s about supporting your body, the body that you move, tilt and enjoy your daily activities.
How GLP-1’s change the landscape
GLP-1 drugs slow down the pace at which your stomach clears and the hormonal signals change that cause hunger (4). The results can feel liberating if food once occupied much of your mental real estate.
But here is the assessment: less food means fewer options to pack the nutrients that your body needs. In turn, the protein intake can fall (5) Unless you really focus on your diet.
The irony is that when the total importance of calories shrinks, the importance of proteins expands.
“Het loggen van uw maaltijden en snacks in MyFitnessPal kan u helpen u te concentreren op uw voeding en te zien waar eiwitten voornamelijk vandaan komen in uw dieet. Het consumeren van een verscheidenheid aan voedingsmiddelen en eiwitbronnen zal u helpen bij het bouwen van een uitgebalanceerd dieet en het raken van uw voedingsdoelen,” zegt Katherine Basbaum, een Myfitnessspal Dietitian.
More than a muscle builder
Consider proteins as the building blocks, consisting of amino acids, which help you support the muscle mass of your body during weight loss (6). Consuming sufficient proteins is not only about the release of weakened or building biceps in the gym.
Muscle tissue lives, works tissue (7) (8). You burn calories even when you are sitting at your desk (9). It supports attitude, balance and daily movements that you hardly think of (3) (10). Protein is also crucial for different daily functions that we often overlook – play a role in biochemical reactions, supporting your immune system and balancing your pH, to name a few (6) (11).
“GLP-1S can support your goals for weight loss, but if you lose muscles along the way, you also lose some of the benefits you are working,” explains Basbaum.
How much is enough?
In the US, the recommended daily fee (RDA) for protein is approximately 0.36 grams per pound of body weight, or 54 grams per day for an adult of 150 pounds (12). But if you lose weight, your protein needs for muscle retention can climb up to 0.55-0.73 grams per pound (1). That is between 83-110 grams per day for the same adult of 150 pounds. This reach can bend based on your age, activity level and health status (1).
Older adults may want to focus higher (12). Muscle usually decreases with age and protein intake together with regular physical activity are two of the strongest levers to support the maintenance of muscle mass (12) (13). Athletes or individuals who are very active may also need more to repair and build tissue (14). It is always a good idea to talk to a registered dietician about how much protein is suitable for you.
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The appetite problem
If you are satisfied after six snacks of chicken or half a smoothie, touching your protein goal may have the feeling that you fill a suitcase that is already full. Appetite oppression is part of the weight loss of GLP-1S, but it also makes nutritional density a non-negotiable (2).
Some GLP-1 users can notice changes in food preferences and ultimately what they choose to eat (15). The goal is to find options that you really want to eat. You need go-to-food that fit into your smaller meals without expressing other nutrients.
Strategies that can help
There is not a single playbook, but here are movements that fit in with real life:
• Start your meal with a protein anchor. Eggs for toast, chicken for rice.
• Keep high-protein snacks visible and ready-geerek Yogurt, Edamame, reduced thick cottage cheese cups, dry roasted or unsalted nuts.
• Use smoothies: mix Greek yogurt, whey or vegetable protein powder, frozen fruit, leafy vegetables and nut butter for a drinkable meal.
• Combine plant and animal proteins if you both eat with meals. Chickpeas with grated chicken (served over a salad), tuna with quinoa (served with your favorite vegetables), eggs and black beans (in your favorite breakfast currito).
“Don’t wait until the end of the day to realize that you are 50 grams short on proteins,” says Basbaum. “Follow your meals and snacks all day in MyFitnessPal, aimed at 20 to 30 grams per meal and fill the holes with snacks.”
Strength training and protein: the duo that protects you
Protein alone will not stop muscle loss. Combining with resistance training is the real insurance policy (1). That does not mean that you spend hours in the gym or control Olympic lifts.
Body weight exercises, resistance tires or a few sets of dumbbells at home are cheap ways to include resistance training in your routine that can help maintain and build muscle mass.
It is not just about one lifestyle or dietary change when it comes to supporting your health while you are on GLP-1’s, but rather a combination of both to ensure that you achieve your goals and keep your health in the long term (2).
Frequently asked questions: protein for GLP-1 users
Can I exaggerate proteins?
It is rare for healthy people, but very high intake can emphasize kidneys in people with kidney disease (16) – Search for medical guidelines if you are worried before you dramatically increase your protein intake.
Are protein a good option?
Protein shakes can be a good option, especially if your appetite is not what it used to be. They are compact, portable and easy to adjust.
How quickly will I notice the benefits of achieving my protein goals?
Consistency is the key, logging your protein -rich meals and snacks in MyfitnessPal can help you identify how your protein intake stacks and where possible opportunities are for improvement. Note how you feel, if your side effects of the medication improve, how your energy levels are and any progress to your goals for weight loss. Maybe you notice small improvements in a short period of time – it’s all about progress, not about perfection!
What are the best protein -rich foods for small appetite?
A few options include Greek yogurt, eggs, low-fat cottage cheese, protein shakes, tuna, low-fat proteins such as chicken or turkey, tofu, tempeh and low-fat dairy milk or on proteins fortress.
The Bottom Line
If GLP-1’s support your weight loss or metabolic health management trip, protein is the nutrient to give priority to supporting your muscle mass and long-term health goals (2). Achieving your protein goals will not happen by accident – especially when your appetite is muted. You have to plan, follow and sometimes become creative to make it attractive. Logging your meals and snacks in MyfitnessPal can offer awareness in your current protein intake and help you find opportunities where you can add more to achieve your daily goals. The work is worth it. Protecting muscles now prepares you for health benefits that last long after the number on the scale, covers (3). “Protein is not optional here. It is essential.” Basbaum says.
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