Getting adequate protein is perhaps the most important nutritional focus on GLP-1 medications. Reduced appetite makes it challenging, but prioritizing protein preserves muscle mass and supports healthy weight loss.
Why Protein Is Critical on GLP-1s
Rapid weight loss from any cause can lead to muscle loss. Studies show that up to 40% of weight lost can be muscle mass without adequate protein and exercise. Muscle loss slows metabolism and can make weight regain more likely.
- Preserves lean muscle mass during weight loss
- Maintains metabolic rate
- Promotes satiety (helps you feel full longer)
- Supports immune function and wound healing
- Prevents the "skinny fat" appearance
How Much Protein Do You Need?
Most experts recommend 0.7-1.0 grams of protein per pound of body weight (or per pound of goal weight if significantly overweight). This is higher than general population recommendations.
Best Protein Sources
- Lean meats: Chicken, turkey, lean beef (25-30g per 4 oz)
- Fish and seafood: Salmon, tuna, shrimp (20-25g per 4 oz)
- Eggs: Easy to digest (6g per egg)
- Greek yogurt: High protein, good for nausea (15-20g per cup)
- Cottage cheese: Excellent protein density (25g per cup)
- Protein shakes: Convenient when eating is difficult (20-40g)
- Legumes: Beans, lentils (15g per cup)
Pro Tip: Protein First
With reduced appetite, you may not finish meals. Always eat your protein first before moving to vegetables and carbs. This ensures you hit your protein goals even when you can't eat much.