How to Get Enough Protein While Taking Weight Loss Medications

Weight loss medicines can help you eat less without having to think about it too much. However, when you are eating less food, what you do eat becomes even more important. Every bite of food contains nutrients. Now that you're eating less, it's crucial to get the right nutrients with every bite.

There are 40 essential nutrients that we need from food to maintain our health. While losing weight, your body's need for certain nutrients increases. Protein is one of the most important nutrients to focus on during weight loss.

When your body burns fat, it can also burn some muscle. If you don't eat enough protein to replace the muscle you lose, you may experience weakness, fatigue, and a slower metabolism. Muscle loss occurs with all forms of weight loss, but it can be more severe for certain people or when following very low-calorie, lower-protein diets.¹

Here are a few tips to make sure you're getting enough protein while losing weight on medications that reduce appetite.

Track your protein intake and set a target

Experts recommend consuming 1.2 to 2 grams of protein per kilogram of body weight when losing weight.²

The exact amount of protein you need within that range depends on several factors. If you are older, you may lose muscle mass more easily and need more. And the more active you are, the more protein you'll need. Finally, eating a very low-calorie diet will also increase your protein needs. If your appetite is really low on weight loss medications, you should aim for the higher end of the range.²

Incorporate high-protein snacks

Eating a high-protein snack in addition to your regular meals can help meet higher protein needs during weight loss. Most snacks don't provide 30 grams of protein, so you may need to explore new options. Finding a favorite high-protein snack and eating it daily can make hitting your goals easier. Try:

• Protein shakes
• Protein bars
• Beef jerky
• Cottage cheese
• Greek yogurt
• Hard-boiled eggs
• Dry-roasted soybeans

Eat protein first

Appetite-suppressing medications may make it harder to finish your meals. Prioritize eating higher-protein foods first so you don't fill up before meeting your protein needs. Eat the meat, beans or legumes, dairy, and whole grains on your plate first if you don't feel like eating much.

Stay active to preserve muscle mass

Your body uses the protein you eat more effectively when you're physically active. As the saying goes, "If you don't use it, you lose it." Find practical activities you enjoy, and do them regularly to help maintain your muscle. Physical activity is essential for healthy protein metabolism and muscle preservation.^1,2

The importance of protein with weight loss medications

Protein is not the only nutrient your body needs. However, it should be high on your priority list when you are trying to lose weight. Following these simple recommendations can help maintain your energy levels, protect your muscle tone, and support a higher metabolism. By focusing on protein during weight loss, you can feel great, stay active, and improve your overall health as you lose weight.