If you’re taking Ozempic, experts say you’re probably not getting enough protein

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Over the past year, trendy weight loss medications like Ozempic and Wegovy dominated headlines, recipes and dinner conversations. Celebrities like Sharon Osbourne and Oprah spoke candidly about using them to start your weight loss journey. Some of these semaglutide drugs are so popular that they continue to be used. in short supply. According to data provided CNN.

Of course, with such a surge in popularity comes many questions, such as how do these medications work, what to expect when taking them, to whom they may be useful, and how to take care of your overall health. If you start taking semaglutide medications such as OzempicDoctors emphasize that medications should be one of the tools you can use along with other healthy lifestyle changes. Chief among them: your diet.

“Diet is still important,” says Kunal Shah, MDAssistant Professor of Endocrinology at Rutgers Robert Wood Johnson Medical Center. Even if you are losing weight with Ozempic or Munjaro, you should make every effort to follow a healthy eating plan, which experts say includes plenty of fruits, vegetables and, the most important thing is protein.

“A diet higher in protein is preferable, especially if patients are taking these medications for a long time,” says Dr. Shah. (These medications are generally considered long-term medications.) In fact, a growing number companies like Weight WatchersNestle and Abbott Laboratories appear to have noticed the growing need for protein and have responded by launching everything from special programs to ensure people taking weight-loss drugs get enough protein to new protein-rich drinks and foods.

Mir Ali, MDThe bariatric surgeon and medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, agrees. In fact, Dr. Ali says that he would like to emphasize the need to reduce carbohydrates and sugar while eating at the same time. increase protein intake.

You’ve probably already heard that protein is important for everyone, and especially for people trying to lose weight. But why is this so? Here’s what experts say about all this.

Meet the experts: Kunal Shah, MDis an assistant professor in the department of endocrinology at Rutgers Robert Wood Johnson Medical Center. Mir Ali, MDbariatric surgeon and medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Scott Keatley, MD, is a co-owner. Medical diet therapy Kitley. Deborah Cohen, RDN, DCN, is an assistant professor of clinical and preventative nutrition at the School of Health Professions at Rutgers University.

Why is protein so important when you’re taking weight loss medications?

The appetite suppressant properties of semaglutide mean that you are likely to eat less and consume fewer calories than before, which means that food and macronutrients you *actually* consume becomes much more important. In fact, experts have noted that people taking Ozempic, Vegovi and other similar drugs may are not getting the nutrients they need To keep your body healthy.

So, there are several reasons why doctors and nutritionists recommend emphasis on protein when you’re on your weight loss journey—and this is true whether you’re on medication or not. Protein, made up of amino acids, is responsible for the health of many different functions and structures of the body. It helps build and repair muscles and keep bones healthy.

“When you watch the numbers on the scale drop, you’re not just losing fat,” explains Dr. Shah. “You also lose connective tissue and muscle mass—that’s what we don’t want to lose.”

Adding more protein will not only support your muscle mass and metabolism, but these protein-rich foods will also help you feel fuller longer, he notes. Plus, when you lose muscle mass, it can slow down your metabolism,” explains Scott Keatley, MD, co-owner Medical diet therapy Kitley.

“Any muscle you can maintain while dieting will help you lose weight in the long run,” he says.

“Of course, protein also has a lower glycemic index,” explains Dr. Ali. This means you are less likely to have high blood sugar levels. “It stimulates insulin secretion less and encourages the body to burn rather than store fat,” he says.

How much protein should I consume overall?

recommended daily intake (RDA) for protein requires you to do a little math. It’s generally thought to be about 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound, but new research suggests you may need closer to about 1 gram per kilogram. If you break it down, you should get between 30 and 35 grams per meal.

Dr. Shah notes that 1 gram usually works for most people, but a person’s protein needs may vary depending on other factors in your life, including how active you are and what medications you take. As a result, it is best to consult your doctor to find out what your ideal protein intake should be.

“Proteins tend to be very high in calories, so people tend to avoid them when they’re trying to lose weight,” says Dr. Shah. “But protein can help.”

There are ways to increase your protein intake.

Doctors and nutritionists recommend doing everything you can to reach your protein intake goal through your regular diet first, before turning to high-protein supplements and snacks.

“Eating a variety of foods is one way to ensure you’re getting enough protein as well as enough nutrients,” says Deborah Cohen, RDN, DCN, Assistant Professor, Department of Clinical and Preventive Nutrition, School of Health Professions, Rutgers University. She recommends fueling up with ingredients like a 3-ounce lean hamburger (21 grams of protein), chicken breast (30 grams), egg (6 grams), 1 ounce of cheese (7 grams) and a cup of milk. 8 grams).

“I encourage people to get as much protein as possible from food sources,” says Dr. Ali. “But if they feel like they’re not getting enough protein or are having trouble getting it from food, they can supplement with protein.” sugar free protein shake“

Dr. Shah says protein powders are “virtually the same,” so you should focus on those that contain fewer grams of sugar and carbohydrates.

If you are taking medications for weight loss, it is important to talk to your doctor about your dietary needs and anything you should do to be as healthy as possible while traveling. “Protein is a building block,” says Dr. Shah. “But exercise does him good.”

How can I tell if I’m getting enough protein?

If you’re taking medications for weight loss and need help determining the *exact* amount of protein you should eat each day, try talking to a registered dietitian or specialized nutrition coach. While each person may need something different depending on their lifestyle and exercise routine, experts also note that previously said Women’s health that if you aim to consume 25 to 30 grams of protein at each meal, you can easily increase your protein intake.

After you have set a goal, use an app like MyFitnessPal or MyPlate to track your protein intake (and how much protein in each meal) can be helpful.

“Your daily macronutrient intake may be very different from what you assume in your head.” Franziska SpritzlerR.D., author The Low Carb Dietitian’s Guide to Health and Beauty previously said Women’s health. “Convenient tracking apps on your phone can help you stay accountable, whether you’re traveling, dining out, or dining at a friend’s house.”

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