If you’re using a GLP-1 to lose weight, you already know it can be an incredible tool for appetite control and steady progress. But what happens when the scale stops moving?

Weight loss plateaus are common — even on a GLP. One powerful, science-backed way to kickstart progress again is by focusing on protein. Here’s why this macronutrient is so important when you’re losing weight on a GLP and how it can help you get results when your journey stalls.

1. Protein Helps Preserve Lean Muscle

GLP medications work by slowing digestion and reducing appetite. While that’s great for calorie control, it can also mean you’re eating less protein than your body needs — and that can lead to muscle loss.

When you lose muscle, your metabolism slows down, making it harder to keep losing fat. By increasing your protein intake, you help protect that lean muscle tissue, keeping your metabolism more active and supporting long-term results.

Aim for at least 0.8–1 gram of protein per pound of goal body weight

2. Protein Boosts Satiety — Naturally

Even with a GLP, you may notice times when hunger creeps back in or cravings flare up. Protein is the most filling macronutrient, meaning it keeps you satisfied longer than carbs or fat.

Adding more protein to your meals helps control hunger, stabilize blood sugar, and reduce the urge to snack between meals. That can make it easier to stay consistent without feeling deprived.

3. Protein Has a Higher “Thermic Effect”

Your body burns more calories digesting protein than it does carbs or fat. This is called the thermic effect of food (TEF).

Up to 25–30% of the calories in protein are used just to digest and metabolize it — compared to only about 5–10% for carbs and 0–3% for fats. That means increasing your protein intake slightly can help you burn more calories effortlessly, even at rest.

4. Protein Can Kickstart Progress When You’re Stuck

If your weight loss has plateaued, your body might be adapting to your lower calorie intake. Increasing protein can “wake up” your metabolism again by supporting muscle maintenance, improving energy, and subtly raising calorie burn through digestion.

It’s not magic — but it’s often the missing piece for those feeling stuck on GLP therapy.

5. How to Add More Protein (Without Feeling Overwhelmed)

Here are a few easy ways to get more protein daily:

• Start your day with protein: Try Greek yogurt, eggs, or a protein shake.

• Prioritize protein first at meals: Eat your chicken, fish, tofu, or beans before carbs.

• Snack smart: Jerky, edamame, cottage cheese, or hard-boiled eggs are quick, high-protein options.

• Use supplements wisely: Protein powders or ready-to-drink shakes can help fill in the gaps when you’re not feeling hungry.

Protein is essential for more than just muscle — it’s the foundation of a healthy metabolism and successful long-term fat loss.

If you’re on a GLP and the scale has stopped moving, take a look at your protein intake. A few simple changes could help you preserve muscle, boost your metabolism, and reignite your weight loss progress.

Small adjustments, big results. That’s the power of protein.

Also, if your weight loss is stalled, ask the Dr that prescribed you the GLP. They are on this journey with you and should want to help you be successful. If you ordered your GLP through the telehealth company I’m partnered with, you have a private Doctor portal and the physicians are super helpful in troubleshooting what might be going on.

If you’re looking to start a GLP or switch your provider, click here.

Disclaimer: I’m not a medical professional. All content shared is for informational purposes only and not a substitute for medical advice. Our licensed medical providers will review your medical history and prescribe accordingly. Results may vary. I may earn a commission from referrals or purchases made through my links.