The short version
- A large share of weight lost on these medicines can come from lean tissue, not fat.
- Aim for at least 1.2 g of protein per kg of body weight daily, spread across meals.
- Resistance training two or three times a week is the other half of the answer.
- Eat protein first, while you still have appetite left.
The scale is a poor judge of what you are losing. Studies of GLP-1 treatment have found that a substantial share of total weight lost, in some analyses up to around 40%, comes from fat-free mass, which includes muscle. Research where people were coached on protein and resistance training shows far better preservation of lean tissue.
This matters beyond appearance. Muscle is where you burn glucose, and losing it makes regaining fat later easier and faster.
How much protein
The commonly cited target for people losing weight on these medicines is more than 1.2 g per kilogram of body weight per day, with some recommendations going to 1.6 g or higher for people training seriously. For a 90 kg adult that is at least 108 g a day, spread across meals rather than eaten in one sitting.
The obstacle is obvious: these medicines remove your appetite. Hitting a protein target while eating half as much food requires the protein to come first.
Nigerian protein, roughly measured
| Food | Typical serving | Approximate protein |
|---|---|---|
| Egg | 1 large | 6 g |
| Chicken breast | 100 g | ~30 g |
| Titus or mackerel | 100 g | ~20 g |
| Beef | 100 g | ~26 g |
| Beans, cooked | 1 cup | ~13 g |
| Moi moi | 1 wrap | ~10 g |
| Groundnuts | 50 g | ~12 g |
| Crayfish, ground | 2 tbsp | ~6 g |
| Greek-style yoghurt | 150 g | ~13 g |
Figures are approximate and vary by cut and preparation. They are close enough for planning.
A note on ponmo. It is satisfying and cheap, but as a protein source it is mostly collagen and does not do the same job as fish, eggs, beans or meat. Enjoy it, but do not count it toward your target.
Building a day that hits the target
- Morning: two eggs with a small portion of yam or pap gets you 12 g before you have really eaten.
- Midday: grilled fish or chicken with vegetables, protein eaten first, then whatever starch you still want.
- Evening: light pepper soup with plenty of fish or chicken, or beans and moi moi.
- Between: yoghurt, boiled eggs or groundnuts when appetite allows.
The training half
Protein alone does not preserve muscle. Resistance training is the signal that tells the body to keep it. Two or three sessions a week is enough to make a measurable difference, and it does not need a gym membership.
- Push: press-ups against a wall, a bench or the floor, whatever you can manage with control.
- Pull: resistance bands or dumbbells, rows of any kind.
- Legs: squats to a chair, step-ups on a staircase, lunges.
- Carry: walk with weight, which is easy to do and easy to progress.
Progress the load slowly and stop if something hurts. If you have heart, joint or blood pressure issues, ask your doctor before starting.
The signs you are losing the wrong thing
Rapid weight loss with growing weakness, a steep drop in how much you can carry, and looking drawn rather than leaner all suggest lean tissue is going. Losing more than about a kilogram a week over a sustained period is worth raising with your doctor.
Planning Your Doses and Your Food
We can help with the medication side. For a personalised eating plan, work with a dietitian or your doctor.
PCN-licensed pharmacy · UK-sourced from authorised distributors · Every order reviewed by a registered pharmacist
Message Us on WhatsApp