One thing that keeps coming up in weight loss communities is the importance of protein when you’re on GLP-1 medications. I wanted to share what I’ve learned about why it matters and some practical tips.
Why Protein is Critical on GLP-1s:
When you’re losing weight rapidly (which many of us are!), there’s a real risk of losing muscle along with fat. Some research suggests up to 30-40% of weight lost can be lean muscle mass if you’re not careful. That’s a big deal for metabolism and long-term health.
The General Recommendation:
Most experts suggest aiming for 0.7-1g of protein per pound of goal body weight. For many people, that’s 100-150g daily. Yes, it sounds like a lot, especially when your appetite is suppressed!
Tips That Actually Work:
-
Protein first, always - Start every meal with protein before touching anything else
-
Shake it up - Protein shakes become your best friend when you can’t eat much. Look for ones with 30g+ protein and low sugar
-
Greek yogurt is magic - High protein, easy to eat, and gentle on the stomach
-
Cottage cheese - Another protein powerhouse that goes down easy
-
Egg whites - Can add to almost anything for a protein boost
-
Collagen in coffee - Sneaky way to add 10-15g to your morning
Signs You’re Not Getting Enough:
- Hair thinning/loss
- Feeling weak or tired
- Slow wound healing
- Losing strength even while working out
What’s Working for You?
I’d love to hear what protein sources everyone is relying on. What’s your daily goal and how do you hit it?