Imagine the following: You have been on an GLP-1 for a few months. The scale has shifted in a direction they had hoped and even their clothes begins to fit better. Remember your friends! But they noticed that their energy dives in a way during the day that does not feel like hunger (2) or maybe you have taken on a cold to have problems to argue ((((3). We may not be able to connect the points that these instances can be connected to our weight loss during the GLP-1. Because the history of weight loss at GLP-1S is not just about losing fat. It is about supporting your body, the body that keeps you in motion, lifting and enjoying your daily activities.
How GLP-1 change the landscape
GLP-1 medication slow down the pace at which your stomach changes the hormonal signals that drive hunger (hunger) (hunger)4). The results can feel liberating when food is once occupied by many of their mental real estate.
But here is the compromise: less ways to pack the nutrients that your body needs. The protein intake can in turn fall (5) Unless they really focus on their diet.
If the overall calories shrink, the irony is expanding the meaning of the protein.
“If you register your meals and snacks in Myfitnespal, you can concentrate on your diet and see where protein comes mainly in your diet. If you consume a variety of food and protein sources, you can build a balanced diet and achieve your nutrient goals,” says Katherine Basbaum, a myfitness dietary.
More than a muscle builder
Imagine protein as building blocks that consist of amino acids that help you support the muscle mass of your body in weight loss (6). When consuming sufficient protein, it’s not just about being tinted in the gym or building biceps.
Muscle tissue lives, working tissue (7) () (8). They burn calories, even if they sit at their desk (9). It supports attitude, balance and daily movements that you hardly think about (3) () (10). Protein is also of crucial importance for a variety of daily functions, which we often overlook – a role in biochemical reactions, the support of your immune system and the balance of your pH value, to name just a few (some (6) () (11).
“GLP-1S can support your weight loss goals, but if you lose muscle on the way, you will also lose some of the advantages you are working on,” explains Basbaum.
How much is enough?
In the United States, the recommended daily allowance (RDA) for protein is about 0.36 grams per pound of body weight or 54 grams per day for a 150 pound-growing one (adult12). However, if you lose weight, your protein requirement of muscle preservation can increase to 0.55 to 0.73 grams per pound (1). That is between 83 and 10 grams a day for the same 150-pound-growing. This area can bow based on its age, activity level and its state of health (1).
Older adults may want to aim higher (12). Muscles usually decrease with age, and the protein intake together with regular physical activity are two of the strongest levers to maintain the muscle mass (12) () (13). Athletes or people who are very active may also need more to repair and build tissue (14). It is always a good idea to talk to a registered nutritionist about how much protein is suitable for you.
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The appetite problem
If you are satisfied after six chicken bites or half a smoothie, you may add your protein goal, like a suitcase that is already full. The appetite suppression is part of the weight loss of GLP-1S, but also does not negotiate the nutrient density (2).
Some GLP-1 users may notice changes in the food preferences and ultimately what they want to eat (15). The goal is to find options that you really want to eat. You need foods that fit in your smaller meals without displacing other nutrients.
Strategies that can help
There is no single game book, but here are movements that fit real life:
• Start your meal with a protein anchor. Eggs before toast, chicken before rice.
• Keep protein-rich snacks visible and ready-to-keen yogurt, Edamame, reduced fat hut cheese mug, dry roasted or unsalted nuts.
• Use smoothies: Mix Greek yogurt, whey or vegetable protein powder, frozen fruits, leafy vegetables and nut butter for a drinkable meal.
• Combine vegetable and animal proteins if you both eat for meals. Chickpeas with a crushed chicken (served over a salad), tuna with quinoa (served with her favorite vegetables), eggs and black beans (in your favorite breakfast).
“Don’t wait until the end of the day to see that you are 50 grams briefly on protein,” says Basbaum. “Follow your meals and snacks during the day in Myfitnespal, aim 20 to 30 grams per meal and fill the gaps with snacks.”
Strength training and protein: The duo that protects it
Protein alone will not stop muscle loss. Pairing with a resistance training is the actual insurance policy (1). This does not mean spending hours in the gym or mastering Olympic lifts.
Body weight exercises, resistance straps or a few dumbbells at home are inexpensive ways to include resistance training in your routine, which can help maintain and build muscle mass.
It is not just a lifestyle or a dietary change when it comes to supporting your health during GLP-1, but rather a combination of both to ensure that you achieve your goals and maintain your health in the long term (2).
Frequently asked questions: protein for GLP-1 users
Can I overdo protein?
It is rare for healthy people, but very high income can emphasize kidneys in people with kidney disease (16) – Find medical guidance if you have concerns before you dramatically increase your protein intake.
Are protein shakes a good option?
Protein shakes could be a good option, especially if her appetite was no longer that. They are compact, portable and easy to adapt.
How quickly will I notice the advantages of a hit on my protein goals?
Consistency is the key. If you protein your protein -rich meals and snacks in Myfitnespal, you can find out how your protein absorption stacks and where there is the possibility of improvement. Make sure you feel when your side effects from the medication improve, how your energy level and all progress are towards your weight loss goals. You may notice small improvements in a short time frame – it’s all about progress, not about perfection!
What are the best protein food for small appetites?
Some options are Greek yoghurt, eggs, fat-doctoral cheese, protein shakes, tuna, lean protein such as chicken or turkey, tofu, temph and milk milk or protein-called plant milk.
The end result
If GLP-1 supports your weight loss or metabolism health management trip, protein is the nutrient to support your muscle mass and long-term health goals (goals for long-term health (2). If you reach your protein goals, it will not take place by chance – especially if your appetite is steamed. You have to plan, follow it and sometimes become creative to make it appealing. If you log your meals and snacks in MyFitnespal, you can be aware of your current protein recording and help you to recognize ways where you can do more to achieve your daily goals. The work is worth it. The protection of the muscles now presents them for health benefits that last long after the number of scale (3). “Protein is not optional here. It is essential.” says Basbaum.
The contribution Why the protein intake for GLP-1 users is of crucial importance appeared first Myfitnespal Blog.
