Ozempic, a medication initially developed for managing type 2 diabetes, has gained recognition for its effectiveness in promoting weight loss. While Ozempic can be a valuable tool, it's crucial to ensure that essential nutrients, especially protein, remain a priority. This article explores the role of protein in supporting muscle retention, optimizing metabolism, and ensuring sustainable weight loss for individuals incorporating Ozempic into their lifestyle.
Understanding Ozempic and Its Effects on the Body
Ozempic (semaglutide) is an injectable anti-diabetic medication that improves blood sugar control and promotes weight loss by acting on appetite-regulating pathways in the brain. Ozempic mimics the effects of GLP-1, an appetite-reducing hormone produced in the intestines. This leads to reduced food intake, calorie restriction, and significant weight loss for most patients.
The Importance of Protein During Weight Loss
Protein is a critical nutrient, especially when calorie intake is reduced for weight management purposes. It plays a central role in maintaining muscle mass, supporting metabolism, and keeping us feeling fuller for longer. Unlike fats and carbohydrates, which primarily provide energy, protein primarily serves as the building block for your body’s tissues, enzymes, and immune system.
The Role of Protein in Weight Management
Protein plays a crucial role in weight loss due to its impact on muscle maintenance, metabolism, and links to satiety. One of its primary benefits is supporting maintenance of lean muscle mass during calorie restriction. Research has consistently shown that adequate protein intake helps prevent muscle breakdown, which is especially important when losing weight, as maintaining muscle mass supports a higher resting metabolic rate.
Studies indicate that individuals consuming higher-protein diets retain more muscle compared to those following lower-protein diets, particularly when combined with resistance training. Beyond muscle preservation, protein has a significant thermogenic effect, meaning the body burns more calories digesting and metabolising protein compared to fats or carbohydrates.
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As a result, higher protein intake slightly increases total daily energy expenditure, which can contribute to more effective weight loss over time. Additionally, protein has been linked to enhanced satiety by influencing key appetite-regulating hormones, such as increasing levels of peptide YY and glucagon-like peptide-1 (GLP-1) while reducing ghrelin, AKA the hunger hormone.
Numerous studies have demonstrated that individuals who consume a higher proportion of their calories from protein tend to experience reduced overall calorie intake due to prolonged feelings of fullness. This effect makes it easier to sustain a calorie deficit without excessive hunger, a common challenge in weight loss efforts.
Protein's Role with GLP-1 Treatments
Protein is particularly important for individuals using GLP-1 treatments (such as Ozempic), as these medications work by slowing gastric emptying, reducing appetite, and improving insulin sensitivity. While these effects can lead to significant weight loss, a major concern is the potential for lean muscle loss alongside fat loss, especially if protein intake is insufficient. Given that GLP-1 treatments reduce hunger, there is a risk that users may unintentionally consume too little protein, exacerbating muscle breakdown.
By prioritising protein intake, individuals can mitigate this effect, ensuring that more of their weight loss comes from fat rather than lean mass. This is particularly important for long-term metabolic health, as maintaining muscle mass supports glucose metabolism, strength, and overall functionality. Moreover, protein intake may complement GLP-1 treatment by helping to sustain the satiety benefits of these medications while also addressing potential dietary gaps. Since GLP-1 receptor agonists suppress appetite, individuals may eat less overall, but ensuring those smaller meals are protein-rich can maximise fullness and may also ensure nutritional adequacy. Protein's role in promoting muscle protein synthesis also supports metabolic adaptation, helping to preserve resting energy expenditure, which can otherwise decline during periods of prolonged or rapid weight loss.
Addressing Muscle Loss with Adequate Protein Intake
Ozempic curbs appetite, leading to reduced food intake, calorie restriction, and significant weight loss for most patients. However, this rapid weight drop can sometimes lead to a loss of lean body mass. Rapid weight loss from taking GLP-1 medications like Ozempic can cause a decrease in muscle mass, lessen bone density, and lower the resting metabolic rate, leading to sarcopenia.
Read also: Ozempic Meal Plan
Understanding Sarcopenia
Sarcopenia is the gradual loss of muscle mass, strength, and function and is typically associated with aging. However, the accelerated weight loss triggered by Ozempic can hasten this process at any age if protein intake is not increased to preserve muscles. The reduced muscle and lower metabolic rate makes maintaining weight loss more difficult. However, lifestyle changes such as increasing protein intake and incorporating strength and resistance training can help combat muscle and bone density loss while taking GLP-1 medications like Ozempic.
Daily Protein Requirements
Protein intake requirements will vary depending on an individual’s goal and should be tailored to the person’s body weight, activity level, age and the nature of their goal (whether it be fat loss, muscle maintenance, or muscle gain). For fat loss while preserving muscle, some research suggests consuming 1.2 to 1.6 grams per kilogram of body weight per day. This range ensures that muscle mass is supported during a calorie deficit while promoting metabolic efficiency. Individuals on the higher end of this range typically include those who engage in resistance training or those at risk of muscle loss, such as older adults or those using GLP-1 medications.
For muscle gain or strength-focused goals, a higher intake of 1.8 to 2.7 g/kg (0.8 to 1.2 g/lb) is recommended. This higher intake supports muscle protein synthesis, especially when combined with progressive resistance training. Elite athletes or those undergoing intense training may consume up to 3.0 g/kg (1.4 g/lb) with no negative health effects.
For general health and weight maintenance, a moderate intake of 1.2 to 1.6 g/kg (0.55 to 0.7 g/lb) is sufficient for those who engage in regular physical activity but do not have aggressive fat loss or muscle gain goals. To maximise protein utilisation, intake should be spread throughout the day, aiming for 20-40 grams per meal (every few hours), depending on body size and total daily needs.
During a weight loss phase, protein intake should be adjusted to preserve muscle mass, maintain metabolic rate, and support satiety while in a calorie deficit. Since weight loss inherently reduces overall calorie intake, the proportion of calories from protein should increase to ensure adequate muscle preservation. Research suggests a protein intake of 1.2 to 1.6 grams per kilogram of body weight would be suitable for most however, for those with extremely active schedule, relatively high amounts of muscle mass or who may be categorised as “elite athletes” intakes as high as 2.3 to 3.1 grams per kilogram of bodyweight per day may be required to maintain muscle mass. This intake may also be beneficial to those undergoing more extreme dietary restriction strategies (such as the use of GLP-1 treatments).
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Practical Recommendations for Protein Intake
Most experts recommend consuming 0.8-1 gram of protein per pound of body weight daily during Ozempic treatment. This is similar to protein goals for bariatric diets and medical weight loss programs. Aim to consume protein evenly throughout the day - about 25-30 grams at each meal and snack. Spacing protein allows for the best muscle protein synthesis. Consuming the majority of protein at night can be counterproductive.
Best Protein Sources
Before discussing protein sources, we must first understand protein quality. The quality of a protein source is determined by its amino acid composition, digestibility, and bioavailability. High-quality proteins contain all nine essential amino acids in adequate amounts and are easily absorbed by the body, making them more effective for muscle maintenance, metabolic function, and overall health.
Animal-based proteins such as eggs, poultry, fish, dairy, and lean meats are considered high-quality because they provide a complete amino acid profile and are highly bioavailable. Among these, whey protein is particularly notable due to its high leucine content, which is critical for stimulating muscle protein synthesis.
In contrast, lower-quality proteins tend to be incomplete, meaning they lack one or more essential amino acids, or they have lower digestibility. Most plant-based proteins, such as grains, legumes, and nuts, fall into this category when consumed in isolation. For example, rice and wheat proteins are lower in lysine, while legumes tend to be lower in methionine. However, this does not mean plant-based eaters cannot achieve sufficient protein quality; an easy work around is to simply combine complementary protein sources e.g. combining beans and rice in a meal (such as a plant-based chilli recipe).
Vegetarians can obtain high-quality protein from dairy (Greek yogurt, cottage cheese, milk) and eggs, which provide all essential amino acids. As mentioned, vegans can achieve a complete amino acid profile by combining different plant-based protein sources throughout the day. For example, pairing legumes with grains, such as rice and beans, lentils and whole wheat bread, or hummus with pita-ensures that missing amino acids are compensated for. Soy-based products like tofu, tempeh, and edamame are also excellent vegan options, as soy is one of the few plant proteins that is naturally complete. Additionally, pea and rice protein blends in supplement form provide a well-balanced amino acid profile like whey.
Despite common misconceptions, some foods that are perceived as high in protein provide relatively low amounts per serving, making it harder to reach daily protein goals without excess calorie intake. Nuts, nut butters, and seeds, while nutrient-dense, are often mistaken as high-protein sources, but their protein-to-calorie ratio is relatively low due to their high fat content. Similarly, oats, quinoa, and whole grains contain some protein but are primarily carbohydrate sources, meaning large portions are required to contribute meaningfully to daily protein needs. Even plant-based milk alternatives, such as almond or oat milk, provide minimal protein unless fortified. Relying too heavily on these foods without incorporating more concentrated protein sources can make it difficult to meet protein requirements while staying within energy targets, potentially hindering fat loss or muscle preservation goals.
Incorporating Protein into Your Diet
Focus on acquiring protein through whole foods like poultry, fish, seafood, eggs, Greek yogurt, cottage cheese, beans and lentils, nuts and seeds. Whey, casein and plant-based protein powders can supplement diet. In addition to eating high protein foods, protein supplements can help meet daily protein goals while on Ozempic.
The Convenience of Protein Shakes
Protein powders can be an incredibly convenient way to ensure you’re getting enough protein while on medications like Ozempic or Mounjaro.
Types of Protein Powders
- Whey protein: Whey is a fast-digesting protein and is rich in essential amino acids and BCAAs, which help feed and maintain healthy muscle tissue.
- Casein protein: This slow-digesting protein is ideal for taking before bed, as it provides a steady release of amino acids, helping to support muscles throughout the night or between meals.
Benefits of Protein Shakes While on Ozempic
According to Dr. Huffman, protein shakes can be particularly beneficial for individuals taking Ozempic for weight loss for several reasons:
- Enhanced Satiety: Protein is known for its ability to promote feelings of fullness. Consuming protein shakes can help reduce hunger and appetite, which is especially beneficial for those on a weight loss journey with Ozempic.
- Muscle Maintenance: When losing weight, it's important to preserve lean muscle mass. Protein shakes provide essential amino acids necessary for muscle repair and growth, supporting muscle maintenance while on a calorie-restricted diet.
- Improved Metabolism: A higher protein intake can boost metabolism slightly due to the thermic effect of food - the energy required to digest, absorb, and metabolize nutrients. This can aid in more effective weight loss when combined with Ozempic.
- Convenience and Portability: For people with busy lifestyles, protein shakes offer a quick and convenient way to consume a nutritious, protein-rich meal without extensive preparation.
- Blood Sugar Management: Protein has a minimal impact on blood sugar levels, making protein shakes a good option for managing blood glucose, which is particularly beneficial for individuals taking Ozempic, often prescribed for type 2 diabetes management.
- Dietary Compliance: Incorporating protein shakes can add variety to a diet and help prevent boredom, which is key for long-term adherence to a weight loss plan, especially when using medications like Ozempic.
- Nutrient Intake: Protein shakes can be fortified with vitamins and minerals, ensuring that individuals on a calorie-restricted diet still receive essential nutrients.
- Customizable: Protein shakes can be customized to individual taste preferences and nutritional needs, making them a flexible addition to a weight loss diet.
- Supports Recovery: For those who include exercise in their weight loss regimen, protein shakes can aid in recovery after workouts, helping to repair and rebuild muscle tissues.
- Controlled Calorie Intake: Protein shakes can be designed to have a specific calorie count, helping individuals on Ozempic to maintain a consistent and controlled calorie intake for weight loss.
It's important to note that while protein shakes can be beneficial, they should be used as part of a balanced diet and not as the sole source of nutrition.
Incorporating Protein Shakes into Your Routine
- Breakfast: Add a scoop of protein powder to your morning smoothie, oatmeal, or yoghurt.
- Protein-rich snacks: Keep protein-packed snacks handy like nuts, seeds, Greek yoghurt, or a high-quality protein bar.
- Meal prep with protein: Prepare meals ahead of time that prioritise lean proteins, like grilled chicken, turkey, or plant-based options like brown rice or lentils.
- GLP-1 protein bars: Offer an easy way to increase protein intake between meals or as a snack. These bars provide 12-15g of protein and are designed for medical weight loss diets.
- Meal replacement protein shakes: Are another convenient way to get your protein without adding too many calories.
Choosing the Right Protein Shake
When selecting protein shakes, it's important to consider factors such as protein source, sugar content, and additional nutrients.
Brigitte Zeitlin, MPH, RD, founder of BZ Nutrition in New York City, advises to "look for options that have 15 to 30 total grams of protein for the entire serving, keep the total grams of sugar in the single digits (less than or equal to 9 grams), and look for quality sources of protein, like organic dairy or plant-based versions like hemp or pea protein."
Here are a few options to consider:
- OWYN Protein Shakes: These plant-based protein drinks use pea protein and organic pumpkin seed protein. For sweeteners, OWYN uses monkfruit extract and organic cane sugar rather than sugar alcohols, artificial sweeteners, or stevia. OWYN protein shakes are also a good source of fiber, an important nutrient for people who take GLP-1s.
- Ripple Plant-Based Protein Shakes: These shakes come in a variety of flavors, including chocolate, vanilla, and coffee. They are high in protein and offer additional nutrients.
- Ensure Protein Shakes: Note that there are a few options Ensure offers, ranging in calories and protein quantities, so you’ll have to look closely at nutrition labels and speak to your healthcare provider to be sure.
- Quest Protein Shakes: If you can tolerate cow’s dairy milk, Quest Protein Shakes are a good option.
- Orgain Organic Protein shakes: Are another good option for those who can handle or prefer dairy-based protein.
Can You Have a Protein Shake Every Day?
Yes, it is definitely fine to have a protein shake every day, Zeitlin says. “You can even have the same exact one, if you love it,” she adds. But keep in mind that protein shakes are supplements, meant to supplement your food intake, not replace it, says Zeitlin, who recommends having them as snacks rather than meals. “Always think: Food first, then supplements second,” she says.
Vidafuel Protein Shots: A Convenient Option
Vidafuel protein shots are developed by dietitians to deliver high-quality protein and unprecedented convenience in a 2 oz serving. They are readily absorbed and easy to incorporate into your daily routine.
Additional Tips for Success on Ozempic
- Stay Informed: By prioritizing protein intake, staying informed, and working with your healthcare team, you can leverage the benefits of Ozempic for weight loss while ensuring your body has the necessary building blocks to heal, stay strong, and function optimally during surgery recovery and beyond.
- Consult with a Professional: Be sure to consult with your doctor or a registered dietitian who can help you figure out what’s best for your individual needs.
- Quick and Easy to Consume: Vidafuel protein shots are readily absorbed and easy to incorporate into your daily routine. Enjoy them straight for a protein boost, or get creative!