The Importance of Protein Intake to Reduce Muscle Loss When Using GLP-1s: Insights from a Dietitian

GLP-1 receptor agonists are a class of medications originally developed to manage type 2 diabetes by mimicking the action of the hormone glucagon-like peptide-1 (GLP-1). This hormone helps regulate blood sugar by stimulating insulin release, slowing gastric emptying, and reducing appetite. Medications like Ozempic and Wegovy (semaglutide), Mounjaro and Zepbound (tirzepatide) have gained widespread popularity for improving blood glucose control and their significant effects on weight loss.

There is a risk of losing muscle mass if a proper "Ozempic diet plan" is not utilized while taking GLP-1 medications. Adequate protein intake is essential to preserve muscle mass while using GLP-1 medications. Using meal replacement products can potentially increase protein intake while maintaining muscle mass.

What Are GLP-1s and How Do They Work?^[5]

1. Muscle helps regulate blood sugar.^{[6] [1]}

After you eat, your muscles take in glucose from your blood, especially when you're physically active. Having more muscle and using it regularly makes your body more sensitive to insulin, the hormone that helps control blood sugar.

2. Muscle keeps you moving and independent.^[7]

Muscle strength lets you do everyday things like climb stairs, carry groceries, or even get up from a chair. As we age, we naturally lose muscle, making us weaker and more prone to falls or injuries. Maintaining muscle helps protect your balance, mobility, and ability to live independently.

3. Muscle helps you live longer.^[9]

More muscle isn't just about strength—it's also linked to a longer life. People with more muscle and strength tend to live longer and have fewer serious health problems, even if they weigh more overall.

Risks of Muscle Loss During GLP-1-Induced Weight Loss

Muscle loss that can occur when taking GLP-1 medications is a byproduct of rapid weight loss.^[8]

Studies suggest that 25-39% lean muscle loss is possible with GLP-1 medications.^[8] Muscle preservation is a key component of GLP-1 treatment. Muscle loss contributes to metabolic slowdown, frailty, and poorer long-term maintenance outcomes.

Role of the GLP-1 Diet in Preserving Lean Muscle Mass

Protein intake is critical in preserving muscle mass in those taking Ozempic or another GLP-1 medication. Reduced appetite and delayed gastric emptying can limit dietary intake. A protein-forward diet, such as the Ozempic Diet Plan, Ozempic Menu, or GLP-1 Diet, is often the best line of defense against muscle loss during weight loss.

In one small research study,^[2] the combined use of GLP-1 medications and meal replacement products appears to be a promising strategy for weight management. This approach may enhance weight loss outcomes. However, the smaller study highlights the need for a larger trial to validate these findings.

What Would an Ozempic Diet Menu Look Like According to a Dietitian^[4]

High-quality protein is a vital part of any diet, but it becomes especially important when taking a GLP-1 medication like Ozempic. These medications often reduce appetite and slow digestion, making it more challenging to meet nutritional needs.

How much protein should I eat on GLP-1s

Protein intake may need to reach up to 1.6 grams per kilogram of body weight per day to support muscle mass, metabolism, and overall health. Read this to learn more.

With the right knowledge and guidance from a nutrition expert, it's possible to support weight loss and maintain muscle mass with adequate protein intake on an Ozempic diet plan.

Key GLP-1 Diet Plan Strategies for GLP-1 Users:

• Aim for 30-40% of daily calories from protein, which supports metabolism, strength, and overall health during weight loss.
• Eat 5-6 small, frequent meals daily to manage reduced appetite and improve tolerance.
• Consider high-quality protein meal replacements (such as shakes) when solid food intake is low.^[3]
• Drink fluids between, not with meals, to avoid early fullness.
• Choose lower-fat and higher-fiber foods to ease digestion and reduce GI side effects.

Looking Beyond a GLP-1 Diet Plan^{[10] [11]}

While nutrition is a key component of weight loss, it's equally important to consider other lifestyle factors that support long-term success. Research has shown that adding resistance training while taking Ozempic may enhance outcomes and promote sustained behavioral change.^[4]

Exercise contributes to additional fat loss beyond diet alone and plays a critical role in preserving lean muscle mass.^[4]

Bottom Line:

GLP-1 medications like Ozempic and Wegovy are powerful tools for weight loss, but without a protein-forward diet while on Ozempic and added resistance training, users risk losing valuable muscle mass. Prioritizing high-quality protein is essential to preserve muscle, support metabolism, and improve long-term health outcomes.

References

^[1] American Diabetes Association. (2024). Blood Glucose & Exercise. Retrieved from diabetes.org website: https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise

^[2] Bacus, C., South, T.-L., Raudszus, S., & Johansen, O. E. (2024). Retrospective review of seven patients with obesity simultaneously treated with a combination of a glucagon-like peptide-1 receptor agonist and a meal replacement product. Obesity Pillars, 12, 100138-100138. https://doi.org/10.1016/j.obpill.2024.100138

^[3] Cifuentes, L., Galbiati, F., Mahmud, H., & Rometo, D. (2023). Weight regain after total meal replacement very low-calorie diet program with and with-out anti-obesity medications. Obesity Science & Practice. https://doi.org/10.1002/osp4.722

^[4] Grosicki, G. J., Dhurandhar, N. V., Unick, J. L., Arent, S. M., Thomas, J. G., Lofton, H., Jonnalagadda, S. S. (2024). Sculpting Success: The Importance of Diet and Physical Activity to Support Skeletal Muscle Health during Weight Loss with New Generation Anti-Obesity Medications. Current Developments in Nutrition, 8(11), 104486. https://doi.org/10.1016/j.cdnut.2024.104486

^[5] Ian, P. (2025, April 14). Study identifies 3 strategies to minimize muscle loss from GLP-1 weight loss drugs. Retrieved from Medicalnewstoday.com website: https://www.medicalnewstoday.com/articles/study-3-strategies-minimize-muscle-loss-glp-1-weight-loss-drugs

^[6] Merz, K. E., & Thurmond, D. C. (2020). Role of Skeletal Muscle in Insulin Resistance and Glucose Uptake. Comprehensive Physiology, 10(3), 785-809. https://doi.org/10.1002/cphy.c190029

^[7] NIH. (2020, February 25). Maintain Your Muscle. Retrieved from NIH News in Health website: https://newsinhealth.nih.gov/2020/03/maintain-your-muscle

^[8] Prado, C. M., Philiips, S. M., M Cristina Gonzalez, & Heymsfield, S. B. (2024). Muscle matters: the effects of medically induced weight loss on skeletal muscle. The Lancet Diabetes & Endocrinology, 12(11). https://doi.org/10.1016/s2213-8587(24)00272-9

^[9] Srikanthan, P., & Karlamangla, A. S. (2014). Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine, 127(6), 547-533. https://doi.org/10.1016/j.amjmed.2014.02.007

^[10] Wadden, T. A., Berkowitz, R. I., Sarwer, D. B., Prus-Wisniewski, R., & Steinberg, C. (2001). Benefits of Lifestyle Modification in the Pharmacologic Treatment of Obesity. Archives of Internal Medicine, 161(2), 118. https://doi.org/10.1001/archinte.161.2.218

^[11] Wadden, T. A., Chao, A. M., Moore, M. B., Jena Shaw Tronieri, Iwamoto, S. J., Amaro, A., Jakicic, J. M. (2023). The Role of Lifestyle Modifications with Second-Generation Anti-obesity Medications: Comparisons, Questions, and Clinical Opportunities. Current Obesity Reports, 12(4). https://doi.org/10.1007/s13679-023-00534-z