Here's the problem: GLP-1 medications cause significant weight loss, but 25-40% of that weight can be lean mass (muscle). The solution is adequate protein intake combined with resistance training. But when you're barely hungry, getting enough protein is a real challenge.
How Much Protein You Need
This is higher than the general RDA (0.8g/kg) because you're in a caloric deficit. Your body needs extra protein to preserve muscle during weight loss. Some experts recommend up to 1.5g/kg for those doing significant resistance training.
Best Protein Sources
The Challenge
When your appetite is suppressed and you're eating 1,000-1,200 calories a day, getting 80-100g of protein is genuinely difficult. You may only want to eat a few bites—and those few bites need to be protein-rich.
- Protein first, always. Start every meal with your protein source before anything else.
- Protein shakes are your friend. Easy to consume, high protein density. Use when solid food is unappealing.
- Greek yogurt and cottage cheese. High protein, easy to eat, can be enhanced with protein powder.
- Spread it out. 25-30g per meal/snack, 3-4 times daily. Don't try to get it all at once.
- Keep protein snacks accessible. String cheese, jerky, hard-boiled eggs, protein bars.
Signs You're Not Getting Enough
- Noticeable muscle weakness or loss
- Hair thinning or loss
- Fatigue beyond normal caloric deficit
- Slow wound healing
- Brittle nails
If you're experiencing these, prioritize protein even more aggressively and consider working with a dietitian.
- Protein requirements during weight loss: International Society of Sports Nutrition.
- Muscle preservation during caloric restriction research.
- Clinical nutrition guidelines for obesity treatment.