Is Protein the Food to Prioritize on GLP-1?

“Visit MRC Waco for a Personalized Protein-Forward Menu Plan“

When taking prescriptive GLP-1 (glucagon-like peptide-1) weight loss medications like semaglutide or tirzepatide, prioritizing a protein-forward menu plan helps to preserve energy-burning muscle mass. After all, this protein has a higher burn rate than fat as muscle tissue is metabolically active and requires significantly more energy to function, even when the person is sleeping or sitting still while at rest. A pound of muscle burns roughly three times more than a pound of fat.

However, there are metabolic myths with overstated claims of much larger numbers of total calories burned that requires a compounded effect. For example, the effort needed to build new muscle requires greater movement for energy maintenance by growing new muscle tissue through a consistent resistance training routine. But, the greatest overall benefit of a protein-first diet is improved body composition and long-term metabolic wellbeing.

If you are already taking semaglutide or tirzepatide weight loss medications, experts suggest that lean body mass can account for 20% to 40% of the total weight lost. A closer look at the proportion of muscle loss, which includes muscle tissue, water and bone), accounts for about one-fourth of their total baseline body weight lost over the course of treatment. Protein is the powerhouse nutrient that can best support quicker weight loss when consuming fewer calories each day. Plus, remember skeletal muscle is vital for regulating blood sugar and metabolism.

Foods to avoid when taking prescriptive GLP-1s...

Whether you qualify for prescription semaglutide, tirzepatide  or another GLP-1 receptor agonist, you should avoid fried, greasy, and high-fat foods, as well as overly processed foods, refined carbohydrates and sugary drinks, including excessive consumption of alcohol. Since glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide (GIP) are gut hormones released into the intestinal tract after food intake to slow digestion, they also stimulate insulin secretion to help the body manage blood sugar spikes. Originally, researchers thought blocking GIP incretin was necessary as it promotes storage of lipids (fats) in adipose tissue; but the metabolic science today has shifted as combining both GLP-1 and GIP (tirzepatide) can amplify weight loss while reducing GLP-1’s known gastrointestinal side effects like nausea. For obese men and women, an in-depth look shows the GIP receptor does support overall energy balance via the central nervous system for improved metabolic efficiency.

WHAT TO EAT & WHAT TO AVOID WITH GLP-1 SHOTS

As discussed above, personalizing a dietary approach that prioritizes sources of lean proteins, low-glycemic fiber-rich vegetables, and healthy fats helps to maintain muscle (tissue repair, new growth) and combats gastrointestinal side effects related to prescriptive GLP-1 receptor agonists. Additionally, it is equally important to avoid fried fast foods,  and overly-processed or refined dietary choices, as these can interfere with digestion and actually trigger side effects like acid reflux or vomiting.

Since the effect of using a GLP-1 weight loss drug or a combination of GLP-1 with GIP (tirzepatide) slows gastric emptying of food from the stomach, your daily caloric intake shrinks. This is where a protein-first eating pattern can help you meet your body’s daily requirements during weight loss. After all, a consistent daily intake of lean proteins like salmon, tuna, chicken, tofu, and hard-boiled eggs combined with non-starchy vegetables like dark leafy greens or broccoli, and healthy fats like nuts, avocado, or olive oil can keep your feeling full longer.

Eating smaller portions throughout the day is helpful, as your body doesn’t store excess protein for future use like it does with carbohydrates or fats. Plus, choosing healthier cooking methods like replacing fried with grilled or steamed, eating more slowly so your brain reacts and signals fullness, and staying well hydrated are essential for managing common GLP-1 side effects like nausea and constipation. Whereas spicy peppers (capsaicin) or alliums (garlic, onions) work for some, others may need to limit these items due to acid reflux or heartburn.

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Up to a third of the weight that is lost on GLP-1 receptor agonist can unfortunately be lean muscle mass. At Metabolic Research Center, a one-on-one weight loss coach will work directly with you to personalize a protein-forward dietary plan based on your specific medication (semaglutide, tirzepatide) and long-term goals for improving your metabolic health and wellbeing. After all, protein is the macronutrient that prevents your body from burning muscle for energy. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Waco today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.