Imagine this: You were using GLP-1 for a few months. The scale has turned in the direction you were contemplating, and even your clothes are starting to suit you better. Your friends notice! But you noticed your energy decreased during the day in a way that does not feel hungry (2) Or maybe you have a cold and it seems that you find it difficult to combat it (3). We may not be able to connect the points that can be linked to these cases with a weight loss trip while using the GLP-1S. Because the story of weight loss using the GLP-1 is not only related to getting rid of fat. It comes to supporting your body, the body that makes you move, raise and enjoy your daily activities.
How to change GLP-1S scene
GLP-1 drugs slow down the frequency of emptying your stomach and changing hormonal signals that cause hunger (4). The results can feel free if food occupies many of your mental real estate.
But here is the barter: Eating less means less chances to fill the nutrients your body needs. On the other hand, protein intake may decrease (5Unless you really focus on your nutrition.
The irony is that when the total calories shrink, the importance of protein expands.
“The registration of your meals and snacks in MyfitnessPal can focus on focusing on your nutrition and mainly knowing the source of protein in your diet. Consuming a variety of foods and protein sources will help you build a balanced diet and achieve your nutritional goals,” says Catherine Bassemma, a myfitnessPal dietitian.
More than just build muscle
Think of protein as the basic building blocks, consisting of amino acids, which help you support the body’s muscle mass during weight loss (6). Consuming enough protein is not only limited to improving or building muscle muscles in the gym.
Muscle tissue is the living tissue (working tissue)7) (8). You burn calories even when you sit on your office (9). It supports the situation, balance and daily movements that you are barely thinking about (3) (10). Protein is also very important for a variety of daily functions that we often ignore – as it plays a role in biochemical reactions, supports your immune system and balances your acidity, for example, but not limited to (6) (11).
“GLP-1 may support your weight loss goals, but if you lose muscles along the way, you also lose some of the benefits that you achieve,” explains Bassema.
How enough?
In the United States, the recommended daily allowance for protein is about 0.36 grams per pound of body weight, or 54 grams per day for an adult with a weight of 150 pounds (12). But when you lose weight, your protein needs to maintain muscles can rise to 0.55-0.73 grams per pound (1). This ranges between 83-110 grams per day for the same adult with a weight of 150 pounds. This range can be flexible based on your age, level of activity and health condition (1).
The elderly may want to achieve higher goals (12). The muscles usually decline with age, and protein intake along with regular physical activity is one of the strongest lifters to support the preservation of muscle mass (12) (13). Athletes or very active individuals may also need more to fix and build tissues (14). It is always good to speak with a registered dietitian about the amount of protein appropriate for you.
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The problem of appetite
When you feel full after six pieces of chicken or half juice, reaching your protein target can look like a bag of already full. Inteline’s suppression is part of the GLP-1S weight loss, but it also makes the density of nutrients an inconceivable matter (2).
Some GLP-1 users may notice changes in their nutritional preferences and in the end what they choose to eat (15). The goal is to find the options you really want to eat. You need foods that fit your small meals without competing with other nutrients.
Strategies that can help
There are no single play rules, but here are some movements that suit real life:
• Start your meal with a protein anchor. Eggs before toast and chicken before rice.
• Keep the visible and ready -to -rich snacks – Greek yogurt, peridami, low -fat cheese cups, and dry or unsalted nuts.
• Use juices: mix Greek yogurt, milk serum or vegetable protein powder, frozen fruits, leafy vegetables, and walnut butter for a suitable drink.
• Combine vegetable and animal proteins if you eat them with meals. Chickpeas with grated chicken (served above salad), tuna with quinoa (served with your favorite vegetables), eggs and black beans (in your favorite breakfast borito).
“Do not wait until the end of the day to realize that you have 50 grams of protein.” “Track your snacks and snacks in myfitnessPal throughout the day, with the aim of getting 20 to 30 grams per meal and filling the gaps with snacks.”
Power and Protein Training: The duo that protects you
Protein alone will not stop muscle loss. Her association with resistance training is the true insurance policy (1). This does not mean spending hours in the gym or mastering the Olympic elevators.
Body weight exercises, resistance tapes, or several groups of dumbbells at home are inexpensive ways to integrate resistance training into a routine, which can help maintain and build muscle mass.
It is not only a single lifestyle or diet when it comes to supporting your health while taking the GLP-1S, but a mixture of both together to ensure that you reach your goals and keep your health in the long run (2).
Related Questions: Protein for GLP-1 users
Can I excessive protein intake?
It is rare for healthy people, but eating very large amounts can lead to kidney stress in people with kidney disease (16) – Ask for medical guidance if you have concerns before increasing the amount of protein that you eat significantly.
Is protein scrambled a good option?
Protein violations can be a good option, especially if your appetite is no longer the same before. It is small in size, portable and easy to customize.
When will I note the benefits of achieving my goals of protein?
The consistency is essential, as the registration of your meals and light meals rich in protein in myfitnessPal can help you determine how the amount of protein you eat accumulates and where there is an opportunity to improve. Pay attention to what you feel, whether the side effects of the drug are improving, how your energy levels are, and any progress towards your weight loss goals. You may notice small improvements in a short time frame – it is all about progress, not perfect!
What are the best protein -rich foods for young people?
Some options include Greek yogurt, eggs, low -fat cheese, protein, tuna and fat -free protein such as chicken, turkey, tofu, timpe, low -fat milk or protein -supported plant milk.
Lower line
If the GLP-1S supports weight loss or metabolic health management journey, the protein is the nutrient that should be given priority to support muscle mass and long-term health goals (2). Achieving your protein goals will not happen by chance, especially when your appetite is low. You must plan, follow it, and sometimes creativity to make it attractive. Recording your meals and snacks in MyfitnessPal can provide awareness of the current protein you eat and help you discover opportunities through which you can add more to reach your daily goals. The work is worth it. Muscle protection now qualifies you to obtain health benefits that last for a long time after setting the number on the scale (3). “Protein is not optional here. It’s necessary.” He says Bassema.
This position Why is protein eating is very important for GLP-1 users It appeared for the first time on My Vietnis Pal Blog.
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