The protein guide for GLP-1 weight loss: protect your muscle

Why protein is the priority

When weight falls, the body draws on both fat and muscle. In trials of GLP-1 medicines, roughly a quarter to a third of the weight lost was lean tissue in people who did nothing to protect it. Muscle loss matters: it lowers metabolism, weakens strength and makes regain easier. Adequate protein, with resistance exercise, is the proven counterweight.

How much you need

Target 1.2 to 1.6 g per kg of your target body weight daily. For a target of 75 kg, that is 90 to 120 g of protein a day. Spread across the day, roughly 25 to 40 g per meal, because the body builds muscle from repeated doses, not one large serving.

Hitting targets with a small appetite

• Protein first. Eat the protein part of the meal before anything else.
• Upgrade staples. Greek yoghurt instead of yoghurt, eggs on toast, lentil pasta instead of wheat pasta.
• Liquid protein counts. A shake or skyr drink on low-appetite days beats skipping.
• Snacks with intent. Cottage cheese, edamame, jerky, roasted chickpeas.

Vegetarian and vegan approaches

Plant proteins are less concentrated, so volume matters more: combine tofu, tempeh, lentils, beans, edamame, seitan and fortified yoghurt alternatives across the day. A soy or pea protein shake closes gaps easily. Vegans should also keep B12 in view, ask your prescriber or GP about supplementation.

Signs you are falling short

Hair shedding beyond the normal transient pattern, stalled strength, constant cold, brittle nails and slow recovery from exercise can all signal protein (or total calorie) shortfall. Mention them at your check-in, the fix is usually dietary, but sometimes the dose is too aggressive for your intake.