If you’re using GLP-1 medications to help with weight loss or managing diabetes, you’ve probably noticed how effective they are at curbing your appetite and helping you drop pounds. While this is great for improving your health, it’s crucial to ensure you’re eating enough protein. Not all the weight you lose on these medications is just fat—some of it can be lean mass, which includes muscle. Let’s talk about why protein is vital for preserving muscle and how you can maintain your strength.
It’s Not Just Fat You’re Losing
When using GLP-1 medications like Ozempic and Saxenda, significant weight reduction occurs, but some of that loss can come from lean mass. Lean mass includes muscle, but it also includes water and other tissues. It’s important to distinguish between total lean mass and muscle mass specifically, as losing water and other non-muscle tissues can also contribute to the numbers seen on the scale.
For instance, studies have shown that while using semaglutide, up to 40% of the weight loss consisted of lean mass. Similarly, studies with liraglutide have found that a significant portion of weight lost is lean mass. This underscores the need to focus on minimizing muscle loss specifically, as muscle plays a crucial role in maintaining strength and metabolism.
Why Muscle Matters
Muscles do more than just make you look fit; they are essential for your daily activities like walking, climbing stairs, and carrying groceries. Muscles also help burn calories even when you’re not active. If too much muscle is lost, you might find yourself feeling weaker, getting tired more quickly, and struggling to keep the weight off in the long run.
A Note on Natural Muscle Loss During Weight Loss
It’s normal to lose some muscle when you lose weight, as the body tends to shed both fat and lean mass. However, the aim is to minimize this loss as much as possible. The goal is to make sure that most of the weight you lose comes from fat, rather than muscle.
How Protein Helps
Protein is crucial when it comes to protecting your muscles. It provides the amino acids that muscles need to repair and grow. On a calorie-reduced diet, like when using GLP-1 meds, your body might break down muscle for energy if it’s not getting enough protein from your diet. By increasing your protein intake, you help preserve muscle mass and ensure that your weight loss is primarily fat.
How Much Protein Do You Need?
The general guideline is about 0.8 grams of protein per kilogram of body weight, but if you’re actively trying to lose weight, aim for around 1.2 to 1.6 grams per kilogram. This could mean consuming roughly 90 to 120 grams of protein daily for someone who weighs about 150 pounds.
Including protein sources like chicken, fish, eggs, or legumes in each meal can help you meet this goal. Combining your diet with resistance exercise, such as lifting weights or doing bodyweight exercises, also helps preserve muscle mass and can boost your overall health.
Wrapping Up
When you’re losing weight with GLP-1 medications, remember that it’s not just about reducing calorie intake. Focus on what you eat, especially how much protein you consume. By maintaining a high protein intake and engaging in strength training, you’ll not only lose fat but also protect your valuable muscle mass. This approach will help you feel stronger and healthier as you achieve your weight loss goals.
References:
- Neeland I.J., et al. “Body composition changes with GLP-1 receptor agonists in type 2 diabetes patients.” Journal of Clinical Endocrinology and Metabolism. 2024.
- McCrimmon R.J., et al. “Effect of semaglutide on weight and lean mass in type 2 diabetes patients.” Diabetes Care. 2020.
- Fares J., et al. “Lean mass retention with liraglutide 3.0 mg therapy in obese subjects: A clinical trial.” Obesity Research & Clinical Practice. 2023.