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For the past year, trendy weight loss drugs as Ozempic and Wegovy dominated headlines, prescription coupons and dinner conversations. Celebrities like Sharon Osbourne and Oprah spoke openly about using them to jump-start their weight loss journey. And some of these semaglutide drugs are so popular that they continue to be in shortage. Currently, nearly 2% of Americans have been prescribed semaglutide, according to data shared with CNN.

Of course, with this rise in popularity comes many requests, like how do these medications work, what to expect when taking them, who could benefit from it, and how to take care of your overall health. If you start taking semaglutide medicines like OzempicDoctors emphasize that medication is meant to be a tool you can use, alongside other healthy lifestyle changes. Chief among them: your diet.

“Diet is always important,” says Kunal Shah, MDassistant professor in the Division of Endocrinology at Rutgers Robert Wood Johnson Medical Center. Even if you lose weight with Ozempic or Mounjaro, you should do your best to also follow a healthy diet, which experts say includes plenty of fruits, vegetables and, most important, proteins.

“A high-protein diet is best, especially if patients are taking these medications long-term,” says Dr. Shah. (These medications are generally considered long-term use drugs.) In fact, a growing number of companies as Weight WatchersNestlé and Abbott Laboratories seem to have noticed this growing need for protein and, in response, have launched everything from special programs to ensure that people taking weight-loss drugs get enough protein, to new protein-rich drinks and products .

Mir Ali, MDbariatric surgeon and medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, Calif., agrees. In fact, Dr. Ali says he would emphasize the need to reduce carbs and sugar while croissant protein intake.

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

Meet the experts: Kunal Shah, MDis an assistant professor in the Division of Endocrinology at Rutgers Robert Wood Johnson Medical Center. Mir Ali, MDis a bariatric surgeon and medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Scott Keatley, RD, is co-owner of Keatley Medical Nutritional Therapy. Deborah Cohen, RDN, DCN, is an associate professor in the Department of Clinical and Preventive Nutritional Sciences at Rutgers University School of Health Professions.

Why is protein so important when taking weight loss medications?

The appetite suppressant properties of semaglutide medications mean that you are likely to eat less and consume fewer calories than before, which means that foods and macronutrients you *do* consume becomes all the more important. In fact, experts have pointed out that people taking Ozempic, Wegovy and other similar drugs could are not getting the nutrients they need has keep their body healthy.

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

When you watch the numbers on the scale go down, you’re not just losing fat, says Dr. Shah. “You also lose connective tissue and muscle mass, these are things we don’t want to lose.”

Adding more protein will not only support your muscle mass and metabolism, but these protein-rich foods can also help you feel fuller longer, he points out. Plus, when you lose that lean muscle mass, it can slow down your metabolism, says Scott Keatley, RD, co-owner of Keatley Medical Nutritional Therapy.

“Any muscle you can hold on to while dieting will help you maintain your weight long term,” he says.

Of course, protein also has a lower glycemic index, says Dr. Ali. This means it is less likely to raise your blood sugar. “This stimulates less insulin secretion and pushes the body more to burn rather than deposit fat,” he says.

How much protein should I eat in general?

THE recommended daily intake (RDA) for protein involves a bit of calculation on your part. This is generally considered to be about 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound, but more recent research suggests you may need closer to about 1 gram per kilogram. Breaking that down, that should be around 30-35 grams per meal.

Dr. Shah notes that one gram generally works for most people, but a person’s protein needs can vary depending on other factors in your life, including how active you are and what medications you take. . Therefore, it is best to consult your doctor to know your ideal protein intake.

“Protein is generally high in calories, which is why people tend to avoid it when trying to lose weight,” says Dr. Shah. “But protein can help.”

There are ways to supplement your protein intake.

Doctors and nutritionists recommend doing everything you can to meet your protein goals from your regular meals, before turning to protein-rich supplements and snacks.

“Eating a variety of foods is one way to ensure you get enough protein, but also nutrients,” explains Deborah Cohen, RDN, DCN, associate professor in the Department of Clinical and Preventive Nutritional Sciences at Rutgers University School of Health Professions. She recommends stocking up on ingredients like a 3-ounce lean hamburger (21 grams of protein), a chicken breast (30 grams), an egg (6 grams), 1 ounce of cheese (7 grams), and a cup of milk (8 grams).

“I recommend people get as much protein from food sources as possible,” says Dr. Ali. “But if they feel that they are not getting enough protein or if they have difficulty getting it through food, they can supplement it with a sugar-free protein shake.”

Dr. Shah says protein powders are “virtually all the same,” so you should focus on the one with fewer grams of sugar and carbs.

If you are taking a weight loss medication, it is important to talk to your doctor about your dietary needs, as well as anything you should do to ensure you are as healthy as possible during your trip. “Protein is the building block,” says Dr. Shah. “But exercise puts it to good use.”

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

If you’re taking a weight-loss medication and need help figuring out *exactly* how much protein you should be eating each day, try contacting a registered dietitian or specialized nutrition coach. While each person may need something different, depending on their lifestyle and exercise, experts have also said previously Women’s health that if you aim for around 25 to 30 grams of protein in each meal, you will easily increase your protein quota.

Once you have set a goal, use an app like MyFitnessPal or MyPlate to track your protein intake (and the amount of protein in each of your meals) can be helpful.

“Your daily macro intake may be very different from what you estimate in your head,” Franziska SpritzlerRD, the author of The Low-Carb Dietitian’s Guide to Health and Beauty said previously Women’s health. “User-friendly tracking phone apps can help you stay accountable at all times, even if you’re traveling, dining out, or dining at a friend’s house. »

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