When you lose weight, some of what you lose can be muscle rather than fat, whether the loss comes from eating less, from a medication such as semaglutide or tirzepatide, or both. Muscle keeps you strong and steady and helps your body use blood sugar, so protecting it matters. The two best tools are enough protein and regular strength training.
How much protein?
The current Dietary Guidelines for Americans set a target of 1.2 to 1.6 grams of protein per kilogram of body weight per day. For a person who weighs 170 pounds, about 77 kilograms, that is roughly 90 to 125 grams a day. Your provider may set a different target based on your health, especially if you have kidney disease.
Spread it through the day
It is easier to reach your target with a solid source of protein at every meal than with one large dinner. Good choices include:
- Eggs, Greek yogurt and cottage cheese
- Chicken, turkey, fish and shrimp
- Lean beef or pork
- Beans, lentils, tofu and edamame
- Milk, cheese and nuts as add-ons
When your appetite is small
GLP-1 medications reduce appetite, and many people find they can only eat a few bites. Eat the protein on your plate first, choose soft or high-protein options such as yogurt, eggs or a protein shake on low-appetite days, and keep meals small and frequent. If nausea is a problem, our guide to managing GLP-1 side effects can help.
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Lift something
Protein works best alongside strength training. Two or three sessions a week with weights, resistance bands or body-weight exercises such as squats, wall push-ups and step-ups signal your body to hold on to muscle.
Nutrition support at Hope Integrative Medicine
If you are losing weight, with or without medication, we can set protein and activity targets that fit you. Our lifestyle medicine and primary care teams build nutrition plans around your health conditions, your schedule and the food you like, in person in West Ashley or by telehealth across South Carolina. New patients are often able to be scheduled within a week of requesting an appointment. Request an appointment.
Sources: RealFood.gov, Dietary Guidelines for Americans, 2025 to 2030; CDC, Steps for Losing Weight.
Every patient is different. This article is general information, not medical advice, and may not apply to you. The right medication depends on your diagnoses, other health conditions and current medicines, so take medication only as directed by the provider managing your care. They are your best guide to the treatment that fits you.
Frequently Asked Questions
The current Dietary Guidelines set a target of 1.2 to 1.6 grams of protein per kilogram of body weight per day, about 90 to 125 grams for a 170-pound person. Your provider may adjust this, especially if you have kidney disease.
Some of the weight lost on any weight-loss approach can be muscle. Eating enough protein and doing strength training two or three times a week help protect it.
Greek yogurt, cottage cheese, eggs, milk and protein shakes are easy to eat in small amounts. Eat the protein on your plate first.