How Much Protein Do You Really Need to Eat on Zepbound®?

How Much Protein Do You Really Need to Eat on Zepbound®?

When it comes to managing your nutrition needs while taking Zepbound (tirzepatide), prioritizing protein and fiber is key. But how much protein do you really need to eat? 

Getting enough to support weight loss is important, but at the same time, you should not consume so much that it becomes excessive.

Let’s dive into why protein is essential and find out the right amount for you while on Zepbound.

Why Protein Matters for Weight Loss

When you’re trying to lose weight, this is an essential nutrient for several reasons:

  1. Satiety: It helps you feel fuller for longer, enhancing the effects of weight-loss medications.
  2. Muscle Maintenance: Zepbound causes rapid and consistent weight loss, which might also lead to muscle loss. Protein supports muscle repair and growth, preventing muscle loss, especially when it’s combined with strength training. 
  3. Burns More Calories: Digesting protein burns more calories than fats and carbohydrates because of the thermic effect, which is the energy required to digest food. 
  4. Nutrient Powerhouse: It’s packed with essential nutrients that support overall health, making it a vital part of your weight-loss journey. 

Protein Recommendations

The amount of protein an individual needs will depend on individual factors like age, sex, weight, activity level, and overall health. Here are evidence-based guidelines:

General Recommendations

Several organizations and many experts recommend consuming 1.2 to 2 grams per kilogram of body weight (0.5 to 0.9 grams per pound).

However, I suggest staying closer to the lower end of this range unless you are very physically active. 

A study designed to examine protein needs for weight loss suggests 1.34 grams per kilogram of body weight (0.56 grams per pound). However, the study is small, and more research is needed to make a general conclusion. 

Obese Individuals

People taking Zepbound have excess weight, and special considerations are necessary for those with a BMI above 35. In this case, it’s important to use adjusted body weight to avoid overconsuming protein.

In this case, the recommendations are 1.0 to 1.5 grams per kilogram of adjusted weight (0.4 to 0.6 grams per pound). 

The easiest way to calculate adjusted body weight is to use an online calculator.

Dietary Allowance Intake (DRI)

Following these guidelines, the general recommendation is to consume 0.8 grams of protein per kilogram of body weight (0.36 grams per pound).

However, I have always thought that the Dietary Reference Intake (DRI) is on the low side. The DRI is designed to prevent deficiencies, but this amount might not be enough to optimize protein intake for weight loss. 

Choosing High-Quality Protein Sources

Not all proteins are created equal. Focus on high-quality sources to maximize benefits. 

Lean meats:Chicken, turkey, lean cuts of beef or pork, and bison.
FishSalmon, tuna, mackerel, snapper, grouper, herring, bass, flounder, swordfish, pollock, haddock, and others.
SeafoodShrimp, scallops, oysters, squid, and octopus.
Eggs
Dairy productsGreek yogurt, cottage cheese, and cow’s milk.
LegumesBlack beans, red beans, kidney beans, other types of beans, lentils, and chickpeas.
Plant-based proteinTofu, tempeh, edamame, soymilk, and other soy products.
Nuts and seedsAlmonds, cashews, walnuts, pistachios, pecans, hazelnuts, macadamia nuts, Brazil nuts, peanuts, sunflower seeds, flax seeds, sesame seeds, hemp seeds, and nut and seed butter.

Meal Timing and Protein Distribution

To optimize protein intake for weight loss:

  1. Distribute protein evenly: Include it in every meal and snack throughout the day. 
  2. Post-workout: Eat protein within two hours following a workout.
  3. Eat at least two meals and one snack a day: Avoid going more than 16 hours without food.

Challenges of Getting Enough Protein While on Zepbound

Eating enough protein while taking weight-loss medications can be challenging due to several factors:

  1. Lack of Appetite: Weight loss medications are designed to reduce your appetite, making it hard to eat enough. To counter this, try to eat at least two meals and one snack each day, always starting with protein and veggies to ensure you get the nutrients you need.
  2. Lack of Planning: Not planning your meals or not having easy-to-eat protein foods at hand can be a problem. Grocery shopping and meal planning can make it easier to achieve your nutrition goals.
  3. Feeling Nauseous: Nausea is a common side effect of anti-obesity medications. If you feel unwell, it can be tough to eat. Check our blog for tips on managing nausea related to tirzepatide. 
  4. Lack of Knowledge: While many people know about common high-protein foods, they might not think to include options like cottage cheese or yogurt in their meals. Incorporating recipes like cottage cheese bread can also help boost your intake. 

Can You Use Protein Shakes? 

Absolutely! These shakes and adding protein powder to meals can be an excellent way to meet your goals. This is definitely a convenient option. 

My Expert Opinion

Protein plays a vital role in weight loss, helping you feel fuller for longer and supporting muscle maintenance. I often raise this topic with my clients because of how important I feel it is. 

With a bit of planning and mindfulness about your protein intake, you can reach your health, weight-loss and nutrition goals.

Did you find this blog helpful? Get your free printable diet plan while on Zepbound here.

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