Protein is an essential macronutrient for everyone, and if you’re taking a weight loss drug, such as GLP-1 medications, you should be extra mindful about your intake. This is because muscle loss is common among people on a weight loss journey—and protein is the building block of muscle. But this doesn’t mean you need to be drinking protein shakes all day long. Luckily, there are plenty of delicious high-protein foods you can incorporate into your weekly rotation.
Research shows that up to 60% of the weight loss from prescription medications may come from lean body mass. Muscle loss can affect strength and mobility, so eating enough protein to preserve lean tissue is crucial. Additionally, protein slows down your digestion, helping you feel fuller for longer. Here are 5 of the best lean proteins to include in your diet to preserve muscle mass and stay strong while on weight-loss meds.
1. Poultry
Chicken and turkey are accessible and budget-friendly sources of lean protein. To keep saturated fat levels low, opt for skinless and/or white meat parts (such as breasts). And for a quicker cooking option, boneless is the way to go.
A serving of 100 grams (about 3.5 ounces) of skinless, boneless chicken breast has 165 calories and 31 grams of protein, while the same amount of skinless, boneless turkey breast has 115 calories and 25 grams of protein. Both types of meat are also excellent sources of iron and vitamin B12, nutrients that are necessary for overall energy. Vitamin B12 also helps your central nervous system function properly, while iron helps support muscle metabolism.
Both chicken and turkey are versatile and can serve as the star of a weeknight meal. They also make a great addition to salads, soups, casseroles and more.
2. Low-Fat Dairy
Low-fat dairy is another category of high-protein options that are easy to use and found at a reasonable price. Low-fat milk, yogurt and cottage cheese are all excellent sources of protein that contribute to weight loss goals. One cup of low-fat milk has 8 grams of protein and 100 calories, while Greek yogurt provides 15 grams of protein in a small 5.3-ounce container. As for cottage cheese, half a cup has about 12 grams of protein. Dairy is also an excellent source of calcium and vitamin A, which supports your bone health, and most dairy products are fortified with vitamin D, which supports your muscle function and energy, among other things.
Use milk or yogurt in oatmeal, smoothies and sauces. Cottage cheese is a tasty, savory snack that can be enjoyed by itself or used to boost the protein in dips.
3. Soy Products
Soy products like tofu, tempeh and edamame are versatile, lean vegan proteins that work well in everything from stir-fry to burgers to salads. If you’re unfamiliar with tempeh, it’s a fermented soybean packed into a block with a whole grain (usually brown rice). It has a nutty flavor and chewy texture. One hundred grams of tempeh has 20 grams of protein, the same amount of firm tofu has 11 grams, and edamame has 12 grams of protein.
4. Beans
Beans come in many shapes and sizes, and they are packed with protein and fiber, two nutrients that help keep you full between meals. Whether you like black beans, red beans, pinto beans or butter beans, all types are great sources of plant-based protein and fiber. The exact nutrition varies, but most types of beans provide about 7 grams of protein per half-cup.
Use beans as the base of a veggie burger or chili, in tacos or a wrap, or throw together a quick quesadilla.
5. Nuts
Nuts are rich in protein and healthy fats, which promote satiety. Pistachios and almonds are higher in protein than other nuts, with 6 grams per ounce. Peanuts have 7 grams of protein per ounce, but they are actually legumes, although they are often lumped into the nut category.
Nuts are a great topping for breakfast foods or salads and a staple in baked goods and protein balls. If you prefer nut butter, choose natural versions containing just the nut and salt—many are packed with added sugars and oils.
The Bottom Line
Preserving muscle mass is of the utmost importance when taking weight loss medications. Eating enough protein helps your body maintain lean tissue, especially when your appetite is reduced due to these meds. Incorporate lean proteins like poultry, low-fat dairy, soy products, beans and nuts into your diet to meet your daily protein needs and keep your weight loss on track.
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