GLP-1s and the Role of Sustainable Nutrition, Part 2

In Part 1, we discussed how GLP-1 medications like Ozempic and Wegovy can aid in weight loss by suppressing appetite and improving blood sugar control. We also emphasized the critical role of STRENGTH TRAINING to preserve muscle mass and boost metabolism. Now, in Part 2 of this blog series, let’s talk about nutrition—the cornerstone of sustainable weight loss and strength development.

Why Extreme Dieting Doesn’t Work

When people set out to lose weight, one of the first strategies they often turn to is dieting. Lots of people believe that slashing calories or eliminating entire food groups is the key to rapid results. While this can lead to short-term weight loss, extreme or highly restrictive diets are usually unsustainable and come with several risks:

1. Muscle Loss: If you’re not consuming enough calories or protein, your body may start breaking down muscle tissue for energy. This not only weakens you, but also slows down your metabolism, making long-term weight loss harder.
2. Nutrient Deficiency: Cutting out entire food groups or severely limiting calories can lead to a lack of essential nutrients, affecting your energy levels, mood, and overall health.
3. Increased Cravings and Binges: Extreme restrictions often trigger cravings, leading to binge-eating cycles that can undo all your hard work. #weekends
4. Temporary Results: When you drastically reduce your calorie intake, your body goes into “survival mode,” slowing your metabolism. Once you resume regular eating habits, the weight often comes back—and sometimes more than before.

The solution? A sustainable, balanced approach to nutrition that supports your long-term goals.

The Importance of Protein for Weight Loss and Strength

One of the most critical components of a successful nutrition plan is protein. Whether your goal is to lose weight, gain strength, or both, consuming enough protein can make a big difference in your results. Here’s why:

1. Muscle Preservation: When you’re in a calorie deficit (whether from GLP-1s, exercise, or dietary changes), your body may break down muscle for energy if you don’t get enough protein. Adequate protein intake helps preserve muscle tissue, ensuring that the weight you lose is mostly fat.
2. Satiety and Appetite Control: Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer. This can help control hunger and prevent overeating, which is especially important when you’re trying to lose weight.
3. Muscle Repair and Growth: If you’re strength training, your muscles need protein to repair and grow stronger after each workout. Without enough protein, you might struggle to see gains in both strength and lean muscle mass.

Building a Sustainable Nutrition Plan

So, how do you create a sustainable nutrition plan that supports your weight loss and strength-building goals? Here are a few tips:

1. Eat Balanced Meals: Focus on balanced meals that include protein, healthy fats, and complex carbohydrates. For example, a meal could include grilled chicken (protein), avocado (healthy fat), and quinoa (complex carbs). Every time you go to eat, the first thought should be protein …
2. Prioritize Protein: Aim to include a source of lean protein (chicken, fish, tofu, eggs, or legumes) with each meal. A good rule of thumb is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight daily, depending on your activity level. (ex: bodyweight 150lb divided by 2.2kg = 68 and then multiply 68 by 1.6 or 2.2 … 109 to 150g of protein each day for the person weighing 150lb).
3. Avoid Extreme Calorie Cuts: Moderate calorie reductions, combined with increased activity, are much more effective and sustainable for long-term weight loss. Drastically cutting calories can slow your metabolism and lead to muscle loss.
4. Focus on Whole Foods: Opt for minimally processed, nutrient-dense foods such as vegetables, whole grains, lean proteins, and healthy fats. This ensures you get the vitamins and minerals needed for overall health and fitness.
5. Stay Consistent: Consistency is key when it comes to nutrition. Rather than aiming for perfection, focus on making small, sustainable changes that you can stick to over time.

We can help with your Nutrition and accountability. Our Nutrition Coaches are on standby – email us for help: amanda@crossfittorque.com

Stay tuned for part three.

-Coach Amanda