FAQs
Avoiding Muscle loss with GLP-1 Medication
Since several studies have shown significant lean mass loss (up to 40% or more) while using GLP-1 Medications. We want our patients to use a few strategies to reduce this risk.
A. Adequate Protein
- You will want to consume about .7g of protein per kg of ideal body weight
- From a patient’s food standpoint, we recommend eating eggs (6g per egg), meat (7g per ounce), poultry (24-32g per 100g), pork (16-26g per 100g), and fish (22-26g per 100g), which are all animal based and have all the essential amino acids in the right ratio
- For those who find it difficult to eat enough protein, using a protein shake (-25g per shake) gives you an additional otion to add muscle sparing protein to your diet. (Fairlife, Biocare)
B. Resistance Training
- Data shows that incorporating resistance training, from either free weights or weight machines, can actually prevent loss of or even increase the amount of lean mass while reducing food intake (which definitely happens on the injectable meds).
- Standard recommendations are 2 resistance training sessions per week that work both the upper and lower body.
C. Aerobic Exercise
- Current guidelines recommend approximately 150 minutes of aerobic exercise (walking, jogging, elliptical, rowing, etc.) per week.
- The goal is to get into what we call Zone 2 while exercising. This is achieved when you are pushing yourself hard enough that you can talk and carry on a conversation, but it is a little bit of a strain. If it’s too easy, not in Zone 2, if you can’t keep talking, entering Zone 3. In Zone 2, the body is primarily fueling the muscles with fatty acids which accelerate fat loss. This can easily be accomplished with a brisk walk!
D. Food Choices
- Remember to avoid ultraprocessed foods, added sugars, and vegetable oils as much as possible. Removing these three items from your diet can markedly improve your overall health and weight-loss goals!
If your weight-loss stalls…
- Reassess for any intake of sweetened or flavored beverages during the fasting window. Should be ok to consume water, black (no hazelnut or French vanilla!) unsweetened coffee, and unsweet tea with no lemon. If unsure, sticking with water is an easy solution during fasting.
- Stay hydrated. 8-10, 8oz glasses of water per day
- Discontinue milk with meals and reduce the amount of heavy whipping cream.
- Discontinue eating fruit.
- Avoid foods that can be triggering, especially nuts.
- Reduce vegetable intake to one serving per day.
- If you are fat adapted (in ketosis), discontinue the MCT oil.
- If you are adding significant amounts of healthy fats, may be worth cutting back (using just enough to cook) until the weight-loss resumes.
- Add exercise
- Consider intermittent fasting
- Adopt a Carnivore Diet for a few weeks
a. Discontinue all plant-based foods (fruits and vegetables, nut milks, and nut butters) and oils (avocado, coconut, and olive oil)
b. Consume generous portions of beef, pork, poultry, seafood, fish, and eggs
c. Salt your food liberally and use animal-based fats and oils (butter, ghee, bacon grease, lard and tallow) d. Examples of good sources of high protein meals: steak, ahi tuna, Kirklands brand (Costco) all natural beef hamburger patty.
