Importance of Protein Intake on GLP-1s

We know we talk a lot about protein on the TeleHealthNP blog, but that’s because it really is that important!

Recently, we’ve come across some compelling, research-backed information about how eating protein can both help ease gastric side effects of GLP-1 medications like tirzepatide or semaglutide, and how it can actually help you get better results on your weight loss journey.

Let’s talk about it!

How GLP-1s Work

To better understand why protein will change the game when it comes to managing your side effects, it’s helpful to have a refresher on just how these medications work.

GLP-1s (Glucagon-like Peptide-1) are a type of medication approved by the FDA to treat type 2 diabetes and obesity. Essentially what they do is mimic the natural hormones secreted by your digestive system.

The GLP-1 hormones increase insulin secretion and slow stomach emptying. This slowing down of digestion both lowers your blood sugar and suppresses your appetite.

These medications are highly effective, with patients losing an average of 10-15% of their body weight within the first year. Improved cholesterol and blood pressure levels, and reduced risk of cardiovascular and kidney disease have been observed in patients as well.

Gastric Side Effects of GLP-1s

These medications are effective and have helped many people achieve a healthy weight, but they do have some side effects including nausea vomiting, constipation, and diarrhea.

Usually these side effects subside after the first few weeks or months on the medication, but proper nutrition can help mitigate their intensity.

Not only can you ease gastric discomfort, but having proper nutrition can actually enhance the overall effectiveness of using these drugs for weight loss.

To put it plainly, GLP-1s slow the rate your body digests food, because of this, if you eat too much or too quickly, you might end up feeling uncomfortably full, nauseous, or experience indigestion and acid reflux.

The key is to reduce the volume of food you are eating at once. This might be at odds with other dieting advice you’ve heard which usually encourages you to “fill up” on a high volume of foods with lower calories, high nutrient density, and high water content such as fruits, vegetables, and whole grains.

We aren’t saying to cut these foods out, as they contain vital micronutrients that keep you healthy, but switching your focus to protein-rich food that is more satiating at a lower volume will help ease side effects of GLP-1s.

Importance of Protein Intake on GLP-1s

Let’s think about it this way: GLP-1s reduce the amount of food you can comfortably eat. It takes a much higher volume of a food like salad to fill you up than say, a piece of lean meat. This is because protein is slower to digest and is more nutrient dense than carbs.

Eating protein ensures that GLP-1 patients are getting enough nutrients while consuming fewer overall calories.

Here are some great reasons to eat more protein on your GLP-1 medication:

Blood sugar control

Carbohydrates are converted through digestion into sugar. Protein has a much lower impact on your blood sugar levels in comparison, meaning you will have more stable blood glucose throughout the day when you eat more protein.

This means fewer energy crashes, and actually helps to enhance the glycemic control effects of the GLP-1 medication.

Increased satiety

This blood sugar control is part of protein’s impact on your overall satiety. Think about a carb-rich meal you love, such as sushi or pasta— it’s satisfying in the moment, but you might find yourself hungry again soon after you finish your meal.

Protein is slow to digest. Between staying in your system longer and stabilizing your blood sugar, it helps you to feel fuller longer. In short, increasing protein reduces the urge to overeat, working with the GLP-1 medications to support you in your weight loss.

Preserving and increasing lean muscle

A body going through weight loss does not discriminate between fat and muscle tissue, and you tend to lose both throughout the process.

Protein is the building block for muscle tissue, and consuming enough protein will help to preserve and build more muscle as you lose weight.

Muscle burns more calories at rest than fat, so it also increases your overall metabolism and streamlines the way your tissues utilize blood glucose. These mechanisms complement and enhance the weight loss effects of GLP-1s.

How Much Protein Do You Need? 

So now you may be wondering, just how much protein do I need while on my GLP-1 medication?

Experts recommend at least 60g of protein per day for most people, but the answer may vary depending on your bodyweight.

Generally, you should be eating about 0.36 grams of protein per pound for maintenance, but you might increase this number if you are looking to gain muscle.

Good sources of lean protein include chicken, fish, tofu, beans and legumes, and dairy. Many people who struggle to eat enough protein through solid food incorporate protein shakes or smoothies, but be careful that you are choosing options that aren’t too high in sugar.

Another tip is to incorporate smaller meals throughout the day rather than three large meals to avoid that overly full feeling, nausea, and indigestion.

Let’s Recap What We Learned

GLP-1 medications mimic the natural hormone secreted by your digestive system when you eat which regulate insulin secretion and slow stomach emptying, making you feel fuller faster and stay full longer.

These mechanisms can lead to side effects like nausea, indigestion, and acid reflux. Simple adjustments to your diet can help, and ensuring you are getting proper nutrition can ease side effects and enhance the efficacy of the medication.

Increasing protein helps control your blood sugar, increase your satiety, and build and maintain lean muscle mass, all of which complement and amplify the effects of GLP-1s.

The results are a more effective medication that helps you lose weight faster.