Hi {{first_name}} -
We are continuing our nutrition series today, talking about the most important nutrient for weight loss…you probably already know what it is.
If I could only give you one piece of nutrition advice for your GLP-1 journey, it would be this: start every meal with protein. (But don’t ONLY eat protein, more on this in the coming weeks).
I know, you've probably heard it before. But let me tell you WHY it matters so much.
When you're in a calorie deficit on a GLP-1, your body doesn't automatically know to burn fat instead of muscle. It does NOT like to be in a calorie deficit. So it grabs the calories it needs from wherever it can. It doesn’t care if it is from muscle or fat. The body’s only goal is to keep you alive!
Protein is what signals your body to protect muscle and choose fat for the extra calories it needs instead. Without enough protein, you can end up "skinny fat", lower on the scale but with less muscle mass and a slower metabolism than before you started.
Allowing your metabolism to slow down due to muscle loss is going to make it impossible to keep the weight off. Because you will have to drop your calories lower and lower to maintain. And there is only so far you can drop your calories.
Also, if you have to get off the medication for some reason, the weight is going to come back on WAY faster. So, yes, start every meal with protein if you want to be able to eat in the future (I DO).
How much protein do you actually need?
Most people on GLP-1s do well with 0.7–1 gram of protein per pound of body weight (or goal body weight, if that feels more manageable). For a lot of people, that's somewhere between 80 and 120 grams per day.
I typically recommend 100 grams for most people. It’s a nice round number and easy for people to remember. This ends up being ~30 grams per meal.
Easy ways to hit your goal:
Greek yogurt or cottage cheese at breakfast
A palm-sized portion of chicken, fish, beef, or tofu at lunch and dinner
A protein shake on days when appetite is really low
Eggs, edamame, meat sticks, and string cheese as go-to snacks
Not sure how to structure meals around protein every single week? We spent a whole month on how to ensure you are getting more protein in the GLP-1 Hub Membership. Our momentum tier also gives you a fresh, dietitian-created meal plan every week, already built around your protein goals, so you don't have to think about it.
Next week we will talk about the nutrient I KNOW you are not getting enough of, but is JUST as important as protein. Sfay tuned!
Sponsors of the Week
As a registered dietitian, I always tell people on a GLP-1 journey, what you’re not eating matters just as much as what you are — and that’s exactly why a protein shake might not be enough, you may need a real meal replacement.
GLP-1’s suppress your appetite, which means most people end up eating far less protein than they need. And over time, that starts to show up, low energy, muscle loss, even things like hair thinning.
But some days it can be hard to finish a meal. When your appetite is that low, getting enough in can feel like a challenge.
You may have tried protein shakes and adding in separate vitamins, but it can get expensive, and you still might feel like you aren’t giving your body what it actually needs. That’s why I recommend Maeva. Maeva is designed specifically for people on GLP-1, with everything in one — high-quality protein, collagen, fiber, biotin, plus 15 essential vitamins and minerals.
It’s not just a protein shake. It’s helping fill in the gaps that creep up when you’re eating less. If you’re on a GLP-1 and not thinking about total nutrition yet, start now.
Head to www.maeva.co and use code ANA15 to try Maeva for yourself with 15% off your first order.
Recipe sponsored by “I Can’t Believe It’s Not Butter”.
Swordfish is a hearty fish that tastes delicious grilled. It is also a great source of protein. In this recipe, it is served with a herb sauce featuring capers, oregano, honey, and garlic. The dish is paired with a vibrant couscous salad of vegetables, chickpeas, and lemon.
What’s Happening This Week
On the podcast, I finally covered GLP-1 for diabetes in my interview with my colleague Christa Brown. (Can you believe I hadn’t covered it before?). We talked about all the specific considerations for people using these meds for blood sugar management.
I also interviewed Alex Mufson about non-responders. Why some people don’t respond to the meds is complex and poorly understood. But Alex has some really interesting insights about stress, mental health, and why you might be trying TOO hard.
Over on YouTube, I posted a video about my top 4 tips for weight maintenance (you need to start thinking about this now) and supplements you should never take on GLP1.
Thank you so much for being here! Have a great week!
