Why Protein is Your Secret Weapon While on GLP-1s

Maximizing Your Protein Intake While Using GLP-1 Medications 

If you’re using GLP-1 receptor agonists like Mounjaro, Ozempic, or Wegovy for weight loss, you’ve probably heard about the importance of maintaining a healthy diet. One of the most critical components of your nutrition plan should be protein intake. But why is protein so essential, especially when using these medications? Let’s dive into the science behind protein and how it supports your weight loss journey. 

 

Why Is Protein Important for Weight Loss and Muscle Gain?

Protein plays a vital role in maintaining muscle mass, supporting metabolism, and keeping you feeling full longer. When losing weight, especially through calorie restriction, the body may break down muscle along with fat. Ensuring adequate protein intake helps preserve lean muscle tissue, which is essential for a strong metabolism and long-term weight maintenance.

Additionally, protein has a high thermic effect, meaning your body burns more calories digesting and metabolizing it compared to fats and carbohydrates. This makes protein a powerful ally in your weight loss efforts.

Minimum Protein Intake Recommendations

For individuals on GLP-1 medications, the recommended protein intake varies based on factors like age, activity level, and muscle mass. However, a general guideline is:

Sedentary individuals: 0.8-1.0 grams of protein per kilogram of body weight

Active individuals: 1.2–1.6 grams of protein per kilogram of body weight

For example, if you weigh 200 lbs, you should aim for at least 72 grams of protein daily, with a range of 108-144 grams of protein if you are physically active or looking to gain muscle mass.

 

Why Protein Intake Is Even More Important with GLP-1 Medications

GLP-1 medications help regulate appetite by slowing gastric emptying and promoting satiety, meaning you naturally eat less. While this is beneficial for weight loss, it also increases the risk of consuming too few calories and inadequate protein. Without sufficient protein, the body may break down muscle tissue, leading to a slower metabolism and potential fatigue.

Ensuring you eat enough protein while using GLP-1s helps mitigate muscle loss, maintains strength, and supports overall metabolic health. Additionally, prioritizing protein can help you feel more satisfied with smaller meals, making it easier to adhere to your weight loss plan.

Best High-Protein Foods to Include in Your Diet

To optimize your protein intake, incorporate a variety of high-quality protein sources, such as:

Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork loin

Fish and Seafood: Salmon, tuna, shrimp, and cod

Eggs and Dairy: Greek yogurt, cottage cheese, eggs, and low-fat cheese

Plant-Based Proteins: Lentils, chickpeas, black beans, tofu, and edamame

Protein Supplements: Whey, casein, or plant-based protein powders to supplement meals when needed. 

Low carbohydrate protein shakes such as Fair Life and Premier Protein are great options. 

Nuts and Seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds

Final Thoughts

When using GLP-1 medications for weight loss, prioritizing protein intake is essential for maintaining muscle mass, supporting metabolism, and keeping you feeling full. By incorporating a variety of high-protein foods into your diet, you can optimize your weight loss results while preserving lean body mass.

If you have questions about your nutrition or protein intake while on GLP-1 therapy, Spencer Wellness Centre is here to help. Contact us today to learn more about personalized wellness strategies tailored to your health goals!