Why Protein Matters When You're Losing Weight

Eating more protein not only helps people feel fuller for longer, but protein is also needed to build muscle mass. If muscle loss is going to be slowed, and ideally reversed, then you need to ensure the body has the basic constituents of protein to build muscle. This is particularly important when taking GLP-1 medications, as rapid weight loss can lead to muscle loss as well as fat loss.

There's always a temptation when trying to lose weight to simply restrict your diet. You just eat less of what you were eating before. But this is a mistake. Most people's diet is low in protein and high in carbohydrate. I'm absolutely not advocating any whacky dieting where you only eat meat, just make sure that you are getting at least the recommended intake of protein with every meal and make sure it's not too carbohydrate heavy.

Research shows that protein requirements are usually higher in middle aged to older adults. There's no hard and fast rules and doctors and dieticians will always debate the exact amount someone really needs, but as a rough guide studies suggest between 1.2 and 2.0 grams per kilogram per day. So someone who weighs 90kg would need between 108 grams and 180 grams per day.

Of course, most people aren't measuring out protein every day, so it's often easier just to make sure that every meal is designed around a protein source. So, rather than a bowl of pasta, this would mean a chicken breast with pasta and salad or vegetables on the side.

If you're taking weight loss drugs, it's very important you continue to eat regularly, even if it's just small amounts, and that it's balanced and includes carbohydrates. Because you no longer feel as hungry, it's easy to skip meals but this risks low blood glucose levels which will make you feel tired and lacking in energy.

One of the key things to realise is that when on these medications, especially at the higher doses, you may not feel hungry at all. It can be very easy to miss meals and go most, if not the entire, day without eating. People often mistakenly see this as something positive as it means that they lose weight very quickly. But the rapid weight loss that comes from such a drastic reduction in nutrition is not healthy. It increases the risk of things like loose skin and nutritional deficiencies.

Even though you no longer feel hungry, your body still needs nutrition. Making sure you're getting adequate protein is one of the most important dietary considerations whilst on these medications, supporting muscle maintenance and overall health during your weight loss journey. By prioritising protein, you're not just losing weight, you're reshaping your body composition in a healthy, sustainable way.