GLP-1 (glucagon-like peptide-1) agonists, such as semaglutide and tirzepatide, have gained significant attention in recent years for their role in managing type 2 diabetes and supporting weight loss. These medications work by mimicking the effects of the natural GLP-1 hormone, which plays a role in regulating blood sugar, reducing appetite, and promoting feelings of fullness. While GLP-1 agonists can be incredibly effective in these areas, the importance of maintaining a balanced diet, especially when it comes to protein intake, cannot be overlooked. Prioritizing protein while on GLP-1 therapy can yield a number of health benefits, especially in terms of muscle preservation, reducing cravings, and overall metabolic function.
1. Preserving Lean Muscle Mass
One of the common side effects of GLP-1 agonists, especially during weight loss, is the potential loss of lean muscle mass. While these medications are effective for fat loss, a reduction in muscle mass can sometimes occur, which can lead to a slower metabolism and other long-term health issues. Protein is an essential nutrient for muscle repair and growth, and by ensuring adequate protein intake, individuals can help preserve muscle mass while still losing fat. This is particularly important for maintaining strength and boosting metabolism during weight loss.
2. Curbing Cravings and Controlling Appetite
Protein is known for reducing cravings and for promoting feelings of fullness. Including foods rich in lean protein for meals and snacks can help curb hunger, prevent overeating, and support better portion control. This is especially beneficial for those on GLP-1 therapy, as it can help maintain balanced energy levels throughout the day.
3. Supporting Blood Sugar Control
Protein plays a crucial role in regulating blood sugar levels. While GLP-1 agonists help regulate blood sugar by enhancing insulin secretion and reducing glucagon release, consuming protein can provide an additional layer of blood sugar control. Protein is digested more slowly than carbohydrates, leading to a slower, steadier rise in blood glucose levels. Including protein in every meal can help mitigate blood sugar spikes and crashes, promoting more consistent energy levels and reducing the risk of hypoglycemia.
4. Promoting Overall Health
Beyond the direct impact on blood sugar control and muscle preservation, protein plays a key role in overall health. Protein is one of the three key macronutrients our bodies need. It supports immune function, tissue repair, and enzyme production. For individuals taking GLP-1 agonists, it can sometimes be challenging to take in adequate nutrition due to the level of appetite suppression. Prioritizing lean protein with each meal can help ensure the body receives the nutrition it needs to maintain overall health and function.
5. Sources of Lean Protein
Most foods, including fruits and vegetables, contain some amount of protein. Here are some of the best foods to use as a lean protein source:
- Chicken
- Salmon
- Eggs
- Lean Beef (93% lean ground beef)
- Low-fat Cottage Cheese
- Low-fat Greek Yogurt
- Beans/lentils
- Nuts, Nut Butters and Seeds
For a guide to serving sizes for protein foods click here.
Here are a few excellent resources for high protein meal ideas!
- High-Protein Dinners to Prep in 35 Minutes or Less
- 30-Day No-Sugar High-Protein Meal Plan for Beginners
- 5 Grab-and-Go Protein-Powered Snacks
For more information, check out our related article “Strength Training Recommendations for Weight Loss Medication and GLP-1 Injection Users”