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ForumsNutrition & SupplementationHigh-protein meal plans for GLP-1 users — looking for input

High-protein meal plans for GLP-1 users — looking for input

matt_MKE Wed, Sep 11, 2024 at 9:39 AM 53 replies 2,160 viewsPage 1 of 11
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matt_MKE
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Sep 2024
Milwaukee, WI
Sep 11, 2024 at 9:39 AM#1

I tracked honestly for two weeks and averaged 68g of protein against a target of about 120g. That gap is the whole problem and no meal plan I have found is written for it.

What I actually want to know is whether the RDA is the wrong reference entirely during rapid weight loss, and what the actual target should be.

Happy to be told the question itself is wrong.

10 5andrew_nyc, Dr.EndoEP, GraceAZ_72 and 7 others
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amsterdam_pete
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Feb 2024
Netherlands
Sep 11, 2024 at 10:17 AM#2

Taking the question as asked, rather than the general version of it. Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.

Correct me if the detail matters more than I have assumed.

9 4ZaraB_AL, JakeSmashed95, NauseaFreeNow and 6 others
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tyler_CSCS
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Jun 2024
Phoenix, AZ
Sep 11, 2024 at 10:55 AM#3
amsterdam_pete said:
Distribution matters less than total but it is not nothing.

True, and anyone with reduced kidney function needs that target set by a clinician rather than a forum. High protein is safe in normal kidneys and is not automatically safe in impaired ones.

8 3Dr.SportsMedIN, amy_econ_NJ, bbq_ray_KC and 5 others
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jim_asheville
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Aug 2024
Asheville, NC
Sep 11, 2024 at 11:33 AM#4
matt_MKE said:
I tracked honestly for two weeks and averaged 68g of protein against a target of about 120g.

This matches mine closely enough to be worth saying so. On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie. Isolate powders, Greek yoghurt and cottage cheese, egg whites, lean fish, and tinned tuna all deliver a lot of protein in a small physical volume. Front-load it: appetite is usually least suppressed in the first hours after waking and worst on the day or two after dosing, so get the majority in early in the day and early in the week.

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Dr.NutriCornell
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Mar 2024
Ithaca, NY
Sep 11, 2024 at 3:02 PM#5

From the other side of the consultation, briefly.

DEXA scan update relevant to protein intake:

Scanned at months 0, 6, and 12. Here are the body comp numbers:

BaselineMonth 6Month 12
Total mass281 lbs221 lbs208 lbs
Fat mass111 lbs81 lbs43 lbs
Lean mass149 lbs148 lbs155 lbs
Body fat %42%34%22%

Lean mass preserved — actually GAINED 1-2 lbs thanks to progressive overload + 1.5g/kg protein. The protein intake discussion needs to include body comp data, not just scale weight.

6 1pat_auckland, Dr.GastroMayo, JakeBK_lifts and 3 others
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