Why is Eating Protein Essential on GLP1 Medications?
- Karen Keys
- 4 days ago
- 2 min read
When we think of “losing weight,” we really mean losing fat. When we have a calorie deficit, we’re taking in less energy than our body needs, so the body will take energy from someplace other than our food. The body will definitely draw stored energy from fat reserves.
GLP1 medications don’t directly break down muscle. However, the body will seek energy that’s missing from your diet from muscles as well as fat. Average muscle loss on GLP1 medications ranges from 25%-40%.
Here are reasons that preserving (or increasing) your muscle strength is essential:
More muscle usually increases our resting metabolism, which supports fat loss and weight maintenance.
Strong bodies are less taxed doing daily tasks, leaving you with more energy for just living your life.
Muscle mass improves insulin sensitivity, helping to prevent or manage diabetes (type 2)
Strong muscles also help maintain cardiovascular health – lower cholesterol and lower risk of heart disease.
Strong muscles reduce fall risks and potential injuries.
Finally, exercising your muscles improves your mental health. It brings oxygen to the brain and other tissues and releases endorphins that improve mood. Exercise also improves your sleep, which has universal mental and physical health benefits.
As a clinical counselor and wellness coach, I observe and experience another phenomenon: When we’re strong, we feel more empowered (literally). Seeing ourselves as capable helps us face life’s daily challenges, and this can help reduce anxiety and depression. It can help give us the strength to take actions to cope with depression and anxiety and make important life changes.
When I exercise and my muscles are powerful (at least by my standards), it gives me confidence. I may not feel ready to slay all the dragons, but I do feel readier to face the world, and that lifts my optimism. I don’t always stick to my exercise goals, and sometimes I still go off the rails during busy or stressful periods. But when I am able to maintain the habit, I am proud of myself and it feeds my self-esteem.
A rough rule of thumb to help preserve your lean muscle mass using your diet, aim for between 60-90 grams of protein, depending on your ideal weight (not your pre-weight loss number). A simple place to start is to get three good servings of a palm-sized portion of meat, fish, yogurt, or cottage cheese.
Talk to your doctor, to Karen Keys LMHC/Wellness Coach, or nutritionist for guidance to support a safe and healthy exercise and dietary plan.
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