For the past year, weight-loss medications like Ozempic and Wegovy have gained popularity, with an increasing number of people prescribed these semaglutide drugs. While these medications can aid in weight loss, experts emphasize that a balanced diet is crucial for maintaining overall health.
Dr. Kunal Shah, an endocrinology specialist, highlights that even when using these medications, it’s essential to adhere to a healthy eating plan rich in fruits, vegetables, and notably, protein. A higher protein intake is particularly important for those on long-term medications, as it supports muscle mass and overall metabolism.
Many people experience reduced calorie intake while taking these medications, which can lead to nutrient deficiencies. As Dr. Shah explains, losing weight often results in the loss of not just fat but also muscle mass, which can slow down metabolism. Protein is vital for preserving muscle while dieting. Additionally, it is known to help people feel fuller for longer periods, thereby reducing the temptation to overeat.
Protein also plays a significant role in stabilizing blood sugar levels due to its lower glycemic index. This property allows it to promote fat burning rather than fat storage, which can support successful weight loss efforts.
The general recommendation for protein intake is around 0.8 grams per kilogram of body weight, though current research suggests aiming for 1 gram per kilogram may be more beneficial. This can translate to about 30 to 35 grams of protein per meal. Personal needs may vary based on activity level and other health factors, so consultation with a healthcare provider is advised.
While it’s ideal to meet protein goals through whole foods—such as lean meats, eggs, dairy products, and legumes—supplements like sugar-free protein shakes can be useful if dietary intake falls short. Working with a registered dietitian can help individuals determine their specific protein needs and develop a plan to meet them.
To monitor protein intake, practical tracking tools like MyFitnessPal can assist in keeping users accountable, ensuring they meet their dietary goals even during travel or dining out.
Source: Women’s Health
