When embarking on a weight loss journey, it's important to be aware that losing weight can sometimes result in the loss of muscle mass along with fat. This unintended muscle loss can lead to decreased strength, slower metabolism, a less toned appearance, or extra skin. 

To counteract this, it's essential to incorporate foods that support muscle maintenance and growth into your diet. Consuming adequate protein, healthy fats, and nutrient-dense carbohydrates can help preserve muscle mass, ensuring that your weight loss is both healthy and sustainable.

In this podcast, we’ll discuss what foods are best to help maintain muscle mass while taking a GLP-1 agonist like semaglutide or tirzepatide.

How does weight loss affect muscle mass?

Weight loss can affect muscle mass in several ways, depending on how the weight loss is achieved:

1. Caloric Deficit: Weight loss typically requires a caloric deficit, meaning you consume fewer calories than your body needs to maintain its current weight. If the deficit is too large or if protein intake is insufficient, the body may start to break down muscle tissue for energy, leading to a loss of muscle mass.

2. Exercise: Incorporating strength training or resistance exercises during weight loss can help preserve and even build muscle mass. Conversely, focusing solely on cardio without any form of resistance training may lead to a higher proportion of muscle loss.

3. Protein Intake: As we mentioned, adequate protein intake is important for preserving muscle mass during weight loss. Protein provides the necessary building blocks (amino acids) for muscle repair and growth. Insufficient protein can lead to muscle catabolism, where muscle tissue is broken down.

4. Rate of Weight Loss: Rapid weight loss often results in a higher percentage of muscle loss compared to slower, more gradual weight loss. A slower rate of weight loss allows the body to better preserve muscle tissue while losing fat.

To minimize muscle loss during weight loss, it's important to:

• Include resistance training in your exercise routine

• Consume adequate protein

• Avoid excessively large caloric deficits

• Aim for a gradual and sustainable rate of weight loss

What foods help maintain muscle mass while losing weight on a GLP-1?

Remember that this discussion doesn’t include all foods that can help support muscle maintenance and growth but it’s a good start.

1. Chicken breast: It’s high in quality protein (22 grams per serving) and leucine. Chicken breast is also low in calories, which can help you lose weight. Try removing the chicken skin to help lower the amount of saturated fat.

2. Fish (Salmon, Tuna): Fish is a great source of protein and omega-3 fatty acids, which have anti-inflammatory effects and support muscle recovery. Studies also show that omega-3 fatty acids can help reduce muscle soreness. One serving of salmon provides about 20 grams of protein while one serving of fresh tuna provides about 28 grams of protein.

3. Eggs: A complete protein source that contains all essential amino acids, as well as vitamins and minerals like vitamin D and leucine (amino acid), which support muscle function. Eggs are often called the “perfect protein”. One large hard-boiled egg provides about 6 grams of protein.

4. Greek Yogurt: High in protein and often lower in sugar than regular yogurt, Greek yogurt also provides probiotics that support digestive health. Like eggs, Greek yogurt provides all essential amino acids. 

Pro tip: Keep in mind that Greek yogurt is better than plain yogurt as it provides nearly double the amount of protein (17 grams per serving) that plain yogurt provides in the same portion size. If you’re watching carbohydrate intake, Greek yogurt has about half as much as regular yogurt. Also, plain Greek yogurt is better than flavored Greek yogurt. This is because flavored yogurt has added sugar. 

1. Low-fat cottage cheese (2% milk fat): Another dairy product high in protein and also contains casein, a slow-digesting protein that’s beneficial for muscle maintenance during periods of fasting (such as overnight) and weight loss. There are about 30 grams of protein in one serving of low-fat cottage cheese.

2. Legumes (Lentils, Chickpeas): Plant-based sources of protein, fiber, and micronutrients like iron and magnesium, which support muscle function and recovery.

3. Nuts and Seeds: Rich in healthy fats, protein, and micronutrients like vitamin E , iron, and magnesium. Baru nuts and almonds are high in fiber and polyphenols that help your body recover from strenuous exercise. Each provides about that out 7 grams of protein per serving.

4. Tofu and Edamame: Plant-based sources of protein also provide phytoestrogens and minerals like calcium, which are beneficial for lean muscle growth. One serving of firm tofu provides about 11 grams of protein while cooked edamame provides about 18 grams of protein.

5. Quinoa: A whole grain that is also a complete protein like eggs and Greek yogurt. Quinoa provides carbohydrates for energy and protein (about 8 grams per serving) for muscle repair. It also is a good source of iron that helps provide energy and restores your muscles’ glycogen stores after exercise helping to prevent muscle fatigue.

How to Incorporate These Foods 

To maintain muscle mass while on GLP-1 agonists, consider these tips:

• Balance Protein Intake: Aim for 0.8 to 1.2 grams of protein per kilogram of body weight per day, distributed evenly throughout meals, especially if you’re also exercising. A 200 lb person should aim for around 200 grams of protein per day.

• Include Resistance Training: To stimulate muscle growth and maintenance, combine a balanced diet with regular resistance exercises (e.g., planks, push-ups, squats). 

• Stay Hydrated: Proper hydration supports muscle function and recovery.

It’s always important to consult with a healthcare professional or a registered dietitian to tailor dietary recommendations to individual needs and health goals.

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