- Weight Loss
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by Skippack Pharmacy
If you’re taking a GLP-1 medication, you may notice you feel full faster and your portions naturally get smaller. That can be a big help for weight loss—but it also makes it easier to accidentally eat too little protein, which can leave you feeling less satisfied and more fatigued over time. Prioritizing protein is a simple, practical way to support your energy, strength, and steady progress—without overthinking your meals.
What is protein?
Protein is a nutrient your body uses to build and repair muscles and tissues. You find it in foods like:
- Animal sources: chicken, turkey, fish, eggs, Greek yogurt, cottage cheese
- Plant sources: beans, lentils, tofu/tempeh, edamame, nuts, seeds
Why does protein matter (especially during weight loss)?
- Helps you feel full longer (less “snack hunting”)
- Supports muscle while you’re losing weight (not just fat)
- Helps meals feel more balanced and easier to stick with
Easy ways to add more protein (no counting required):
- Start with “protein first”: take a few bites of protein before moving to the rest of the meal
- Upgrade breakfast: Greek yogurt, eggs, cottage cheese, or a smoothie with a protein source
- Keep quick proteins ready: rotisserie chicken, tuna packets, deli turkey, edamame, tofu
- Make snacks satisfying: pair protein + fiber (string cheese + fruit, yogurt + berries, hummus + veggies)
- Remember: small portions count: even a little protein at each meal helps
Final Thoughts
Protein doesn’t need to be complicated or perfect—just consistent. If your appetite is lower on GLP-1 therapy, focusing on “protein first” is one of the easiest ways to stay satisfied, support your strength, and keep your routine sustainable. Start small, keep it simple, and build a few go-to options you can repeat week after week.
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Disclaimer: For general education only—not medical advice. Do not change your medication without your prescriber. If symptoms are severe or persistent, contact your prescriber or seek urgent care.
References:
- Harvard T.H. Chan – The Nutrition Source: Protein: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
- CDC – Healthy Eating Tips (includes protein food examples): https://www.cdc.gov/nutrition/features/healthy-eating-tips.html
