Protein during weight loss matters, especially when you’re eating less. It’s easy to focus on what you need to eat less of—fewer calories, smaller portions, less sugar, less snacking.
But there are also things we want you to make sure you’re getting enough of—especially protein and water.
This becomes even more important when you’re taking a GLP-1 medication and your appetite is significantly smaller. When you can’t eat as much as you used to, you have to be a little more intentional about what you eat and drink.
Make Protein the Priority
When your appetite is smaller, the order you eat your food matters. Eat your protein first. Skip the appetizer. And maybe even skip the salad before your meal. Yes, we said it. We love a good salad, but when you’re eating less, you may feel full before you ever get to the protein on your plate.
That doesn’t mean we’re telling you not to eat your vegetables. Save the salad to eat with your meal, or add your protein directly to it. Grilled chicken, salmon, shrimp, steak, or eggs can turn that salad into a meal instead of something that fills you up before the meal arrives.
Of course, lean meats are great protein choices. Chicken, turkey, fish, shrimp, lean beef, and pork can all help you get more protein into your day.
But meat isn’t your only option. Eggs, Greek yogurt, cottage cheese, cheese, beans, lentils, edamame, and other protein-rich foods can help you add protein without necessarily sitting down to a big meal.
And when your appetite is small, snacks can work for you instead of against you.
Try things like:
- Greek yogurt with berries
- Cottage cheese with fruit
- Hard-boiled eggs
- Cheese with a few whole-grain crackers
- Turkey or chicken roll-ups
- Tuna packets
- Edamame
- Hummus with vegetables
- A small handful of nuts
- Jerky or meat sticks
- A protein shake when eating a meal just isn’t happening
You don’t have to get all of your protein from three traditional meals. A protein-rich snack in the afternoon may be much more realistic than trying to force yourself to eat a large dinner when you’re already full.
The important part is being intentional. If you’re going to eat something, ask yourself where the protein is.
Now, About That Water…
Protein gets a lot of attention during weight loss, but water deserves a spot right beside it. And just like food, you may need to be more intentional about it.
When you’re eating less, you’re also getting less fluid from food. Some people taking GLP-1 medications also find that they simply aren’t as thirsty or don’t think about drinking as often.
So don’t rely completely on thirst to remind you. Keep water with you. Sip throughout the day instead of trying to catch up at night. Drink some when you wake up. Have water with your meals and snacks. If you’re going to be outside or exercising, plan ahead and take water with you.
Adequate hydration supports normal digestion, bowel regularity, kidney function, circulation, temperature regulation, and energy. And if constipation is already an issue, not drinking enough certainly isn’t going to help.
Plain water is great, but it isn’t your only option. Unsweetened tea, flavored water without a lot of added sugar, sparkling water, and other low-calorie beverages can help if plain water gets boring.
A reusable bottle can also make a surprisingly big difference. Fill it in the morning and keep it where you can see it. Sometimes simply having water within reach is enough to make you drink more of it.
Don’t Just Eat Less—Eat With a Purpose
Weight loss doesn’t mean seeing how little you can eat.
When your portions get smaller, what you choose becomes more important.
Start with your protein. Find easy protein-rich foods and snacks you’ll actually eat. Keep your water nearby and drink throughout the day.
You don’t need a perfect diet. You need habits you can actually maintain.
Protein first. Water throughout the day. Keep it simple.