MyGlowProtein on a GLP-1: why it matters and how to keep it up
Why protein comes up so often
GLP-1 medications reduce appetite, so people often eat much less. Body-composition studies have found that part of the weight lost on these medications is lean mass, not only fat. How much that matters for each person is still being studied, and researchers disagree on the details. What most guidance agrees on is simple: don't let protein drop off along with everything else, and keep your muscles working.
Easy ways to fit protein in when you're not hungry
- Start meals with the protein part, before you fill up.
- Choose dense, easy foods: Greek yogurt, eggs, cottage cheese, fish, chicken, tofu, lentils, milk or a protein shake.
- Spread it out: smaller amounts at each meal are easier than one big serving.
- Keep a no-cook option ready for low-appetite days.
How much protein?
It depends on your body size, kidney function, activity and goals, so we don't give a number here. Ask your clinician or a registered dietitian. Once you have a target, tracking it is what makes it stick.
Don't forget strength training
Resistance exercise (bodyweight, bands or weights), done regularly and with your clinician's OK, is the other half of protecting strength while losing weight.
Tracking protein without counting every calorie
You don't need a full food diary. MyGlow logs protein in one tap (+10 g or +25 g) and shows your progress toward the target you set, alongside weight and doses.
Frequently asked questions
Do you lose muscle on a GLP-1 medication?
Studies have found that part of the weight lost on GLP-1 medications is lean mass. How much varies and research is ongoing; eating enough protein and doing strength training are commonly recommended to help. Ask your clinician about your situation.
How much protein should I eat on semaglutide or tirzepatide?
There isn't one number for everyone. Your clinician or a registered dietitian can set a target based on your body size, health and activity.
What's an easy way to track protein?
Log protein as you eat it instead of tracking full meals. MyGlow has one-tap protein logging and shows progress toward your daily target.