The Essential Guide to Preserving Muscle While on Weight Loss Medications

Protein is a fundamental macronutrient for everyone, but it’s even more critical when you’re on a weight loss drug, such as GLP-1 medications. Muscle loss is common during weight loss journeys, and protein is the building block of muscle. By incorporating high-protein foods into your diet, you can help preserve your muscle mass and stay strong while taking weight loss medication. Let’s explore five of the best lean proteins to include in your diet to achieve these goals.

1. Poultry: A Versatile and Budget-Friendly Options

Chicken and turkey are accessible and affordable sources of lean protein. To keep saturated fat levels low, opt for skinless and/or white meat parts such as breasts, and for a quicker cooking option, boneless cuts are your best bet.

A serving of 100 grams (about 3.5 ounces) of skinless, boneless chicken breast provides 165 calories and 31 grams of protein. The same amount of skinless, boneless turkey breast provides 115 calories and 25 grams of protein. Both types also offer iron and vitamin B12, crucial for overall energy. Vitamin B12 supports your central nervous system, while iron aids in muscle metabolism.

Chicken and turkey can be the star of weeknight meals, salads, soups, and casseroles. Their versatility makes them a staple in any kitchen.

2. Low-Fat Dairy: A High-Protein and Nutritious Option

Low-fat dairy is another excellent category of high-protein foods that are easy to use and budget-friendly. Low-fat milk, yogurt, and cottage cheese are all great choices. One cup of low-fat milk has 8 grams of protein and 100 calories, while plain Greek yogurt provides 15 grams of protein in a small 5.3-ounce container. Half a cup of cottage cheese contains about 12 grams of protein.

Dairy is rich in calcium and vitamin A, essential for bone health. Most dairy products are fortified with vitamin D, which supports muscle function and energy.

Incorporate milk or yogurt in oatmeal, smoothies, and sauces. Cottage cheese is a tasty, savory snack that works well in dips too.

3. Soy Products: Plant-Based Protein Power

Soy products like tofu, tempeh, and edamame are versatile, lean vegan proteins that add protein to various dishes, including stir-fry, burgers, and salads. Tempeh, a fermented soybean packed into a block with whole grain, adds a nutty flavor and chewy texture to your meals. One hundred grams of tempeh has 20 grams of protein, the same amount of firm tofu has 11 grams, and edamame has 12 grams.

4. Beans: Fiber and Plant-Based Protein

Beans come in many varieties and are packed with protein and fiber, which help you feel full between meals. They are also a great source of plant-based protein. Most types of beans provide about 7 grams of protein per half-cup.

Use beans as a base for veggie burgers or chili, in tacos or wraps, or in quick quesadillas.

5. Nuts: Protein and Healthy Fats

Nuts are rich in protein and healthy fats, promoting satiety. Pistachios and almonds are higher in protein at 6 grams per ounce. Peanuts have 7 grams of protein per ounce, even though they are legumes. Choose nuts that contain just the nut and salt, and avoid those with added sugars and oils.

Add nuts to breakfast foods or salads, or use them in baked goods and protein balls.

The Bottom Line: Preserving Muscle Mass

Preserving muscle mass is crucial when taking weight loss medications. Eating enough protein helps your body maintain lean tissue, especially if your appetite is reduced due to these medications. Incorporating lean proteins like poultry, low-fat dairy, soy products, beans, and nuts into your diet can help meet your daily protein needs and keep your weight loss journey on track.

Stay informed and make confident choices about how to integrate these high-protein foods into your diet for optimal results.

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