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GLP-1 Weight Loss & Protein: A Practical Client Guide
Why Protein Matters More on GLP-1 Medications
Clients taking GLP-1 therapies often experience:
- Reduced appetite and early fullness.
- Lower calorie intake, which increases the risk of losing muscle along with fat if protein isn’t adequate.
- Slower gastric emptying, meaning smaller meals may be all that’s tolerable.
Without enough protein, the body may break down lean muscle tissue, reducing metabolic rate and undermining long-term weight loss success.
Protein helps:
- Preserve muscle mass during weight loss.
- Support metabolism and energy.
- Improve satiety and nutrient balance.
Updated Protein Intake Recommendations
- 1.2–1.6, up to 2.0g/kg of protein per kilogram of ideal body weight is widely recommended during weight loss while on GLP-1s and to maintain weight loss.
How to Make Those Protein Targets Realistic
- Protein First at Every Meal
Start meals with a protein source so you hit your target before feeling full. Order of food helps with decreasing insulin spikes, example protein, fat, fiber, carbs
- Spread Intake Across the Day
Aim for 20–30g per meal (or more, depending on needs).
- Use Protein-Rich Liquids When Needed
Protein shakes, whey/collagen powders, blended soups, or smoothies can help when appetite is low.
Choose Dense, High-Quality Sources:Examples that fit well in small portions include:
- Greek yogurt & cottage cheese
- Eggs and egg whites
- Lean poultry, fish & lean red meat
- Whey or plant protein powder
Tips When Appetite Is Suppressed
- Hydrate well (helps digestion & tolerance).
- Smaller, frequent meals or snacks often work better than large plates, helps to meet your protein goals and minimize side effects.
- Pair with fiber to support GI health.
Pair Protein With Resistance Training
Protein alone helps—but resistance exercise (strength training 2–3x/week) dramatically increases lean mass preservation during weight loss.
Monitoring & Safety Considerations: Track Progress
- Use food logs or apps to ensure protein targets are met.
- Adjust needs as weight changes.
