If you're on a GLP-1 medication and only change one thing about your diet, make it your protein intake. Protein does three things that are uniquely valuable on GLP-1 treatment: it protects the muscle you risk losing in a calorie deficit, it further increases satiety on top of the medication's appetite suppression, and it has a high 'thermic effect' — your body burns more calories digesting protein than fat or carbs.
General guidelines for people in a calorie deficit and doing some form of exercise: aim for 1.6–2.2 grams of protein per kilogram of your goal bodyweight per day. For someone aiming for 75kg, that's 120–165g of protein daily. This is significantly higher than the standard RDA, but research consistently supports higher intakes for weight loss and muscle preservation.
On GLP-1, portion sizes are smaller — so every gram of food needs to count. Prioritise protein sources that are dense and easy to eat in small amounts.
Always eat your protein first at every meal. On GLP-1, you may only eat half of what's on your plate before feeling full. If you eat carbs and vegetables first, the protein — the most important component — gets left behind. Start with meat, fish, eggs, or legumes every time.
Research suggests that spreading protein evenly across 3–4 meals (rather than having one large protein-heavy meal) optimises muscle protein synthesis. Each protein 'dose' triggers an anabolic response, so consistency across the day is more effective than hitting your target in one sitting.
Getting 100g+ of protein daily on a reduced appetite is hard. Strategic timing makes it more achievable — and more effective for muscle preservation.
Medication helps with appetite. But the mental skills for sustainable weight management — resilience, flexibility, self-compassion — must be built intentionally.
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