Why Protein Intake Matters with the Weight Loss Shot
Medically Supported Weight Loss (MSWL) via the Semaglutide or GLP-1 shots (Ozempic and Wegovy) have become increasingly popular in the last 1-2 years.
If you are considering taking these shots for weight loss, I encourage you to do your research and consult with your physician, as always, before you start taking them.
If you are already on them or choose to start taking them, here’s what you need to know about taking these shots from a diet and nutrition perspective.
These shots can lead to rapid weight loss. However, without proper nutrition, you will be losing lean muscle mass instead of fat. This is what’s called sarcopenic obesity or being “skinny fat.” You will still have a high percentage of body fat even if you are within a normal body weight range.
This is what you don’t want.
What you do want is to lose less lean muscle mass and increase the loss of body fat. To do this, you need to pay special attention to your protein intake.
In order to protect your lean muscle mass during weight loss using the shots, you need to be consuming at least 25-30 grams of protein per meal. This protein will help reduce any hunger you do have. If you have the opposite symptom of significantly reduced appetite, this protein intake is just as important to make sure you are getting the nutrition your metabolism needs.
So, what does 25-30 grams of protein look like?
- 6 oz of cooked chicken breast
- 1 ½ cups of 1% cottage cheese
- 10 large shrimp cooked
- 1 ½ cups organic tofu
- 1 ½ cups nonfat plain Greek yogurt
- 1 scoop of Protein powder
- 1 cup Tempeh
- 5 eggs
- 6 oz wild caught salmon filet
- 6 oz turkey breast
So, be sure to fill up on protein at each meal and add in non-starchy vegetables. For instance, use a lunch plate where 1/4 of your plate is protein and the rest non-starchy veggies plus some healthy fat. If necessary, add in a serving (½ cup) of whole grains like brown rice or quinoa (for extra protein), so this would your ratio 1/4 protein, 1/2 non-starchy veggies, and 1/4 whole grain.
If you really don’t know where to start and need someone to take the guesswork out of your MSWL nutrition plan, I can offer you two options to help ensure you get balanced nutrition and lifestyle support during your weight loss journey.
You may be eligible to receive a discount on your MSWL nutrition plan as well. Email me at hollyisahealthcoach@gmail.com to learn more.
