Why protein matters on a GLP-1

When weight comes off, some of what goes is muscle. That is true of any diet, and it is a live question on a GLP-1 medicine because the weight loss is large and the appetite that would normally drive protein intake is dampened. Protein at every meal is the part you control.

What protein does

Protein is the raw material of muscle, and muscle is what keeps you strong, steady on your feet and burning energy at rest. During weight loss the body draws on muscle as well as fat. Enough protein, spread through the day, tells it to keep as much muscle as it can. Using the muscle tells it the same thing.

Why it matters more on a GLP-1

• Part of the weight lost is lean tissue. Reviews of the trials find that a meaningful share of what comes off on these medicines is lean mass rather than fat, as with other rapid weight loss, and that protein and resistance exercise are the main ways to limit it.
• A smaller appetite means fewer, smaller meals. If protein is an afterthought, the day's total falls fast.
• Protein is filling for its calories. Of the three energy nutrients it does the most to satisfy, which helps a small portion feel like enough.

How much

The general recommendation for adults is 10 to 35 percent of calories from protein. Research on weight loss points higher: diets with 1.2 to 1.6 grams of protein per kilogram of body weight a day, with around 25 to 30 grams at each meal, keep more lean mass and lose more fat than lower-protein diets. For someone who weighs 175 pounds, about 80 kilograms, that is roughly 95 to 130 grams a day; NHS guidance for people on these medicines puts the general target at 80 to 100 grams. Your prescriber or dietitian can set a figure for you, and should if you have a kidney condition.

Where it comes from in the plans

Every lunch and dinner in the weekly plans is built around a protein: beans in the chili and the skillet, tofu in the stir-fries and the curry, chickpeas, red lentils, edamame, and Greek yogurt or cheese alongside. The plans are vegetarian; eggs, fish and chicken are also easy ways to add protein to the rest of the day.

Use the muscle too

Protein protects muscle best alongside resistance exercise, at least twice a week, and a few bodyweight movements count. Fiber and protein together are what make a small meal both satisfying and worth eating.