The single biggest risk on a GLP-1 medication isn't a side-effect you can feel — it's the muscle you can't see leaving. When weight comes off fast and appetite is low, up to a third of what you lose can be lean muscle. That's bad news for your metabolism, your strength and your long-term results.
Why protein is non-negotiable
Protein is the nutrient that tells your body to hold onto muscle while you lose fat. On a reduced appetite that takes planning, because protein is filling and it's the easy thing to skip when you're not hungry.
The playbook
1. Protein first, every meal. Eat the protein on your plate before anything else — even if you only manage a few bites. 2. Aim for a target, not a guess. We calculate a daily protein goal for your body weight and split it across small meals. 3. Make it easy. Greek yoghurt, eggs, biltong, chicken, fish, legumes and a quality protein shake all earn their place when your appetite is small. 4. Pair protein with resistance training. Two short strength sessions a week, plus enough protein, is the proven combination for keeping muscle.
We build all of this into your plan and track it daily, so "protect your muscle" stops being advice and becomes something that actually happens.
