The use of GLP-1-type weight loss drugs, such as "Wegovi" and "Mongaro", is increasing due to their ability to reduce appetite and help with weight loss.
But health experts warn that reducing food intake does not always mean better nutrition, as a lack of protein and essential nutrients can lead to muscle loss along with fat loss.
Curely's lead pharmacist, Subia Kassim, says that maintaining muscle during a weight loss journey is just as important as losing fat, explaining that relying on medication alone without paying attention to the quality of food can negatively affect long-term health and physical strength.
She added that the goal should not be limited to a lower number on the scale, but should include fat loss while maintaining muscle mass, noting that GLP-1 drugs help reduce appetite but do not replace the need for a balanced diet.
It is advisable to choose foods rich in nutrients that can be consumed in small quantities, especially sources of protein, calcium, fiber, and healthy fats, most notably:
Edamame beans: a good source of protein, fiber, magnesium and iron.
Sardines: Rich in protein, calcium, vitamin D and omega-3 fatty acids.
Skir yogurt (Icelandic yogurt): Provides a high amount of protein with a lower sugar content.
Pumpkin and chia seeds: They contain protein, minerals, and healthy fats.
Tofu and legumes: provide plant-based protein and fiber.
Lentil pasta: A higher protein and fiber alternative to traditional pasta.
It also suggests replacing some everyday foods with healthier options, such as:
Replace white pasta with lentil pasta to increase protein and fiber.
Replace sweetened yogurt with sugary yogurt and fruit to reduce sugar and increase protein.
Replace white rice with quinoa for more protein, magnesium, and fiber.
Replace low-nutritional-value snacks with green soybeans or nuts.
Qasim emphasizes that maintaining muscle mass does not depend solely on nutrition, but also requires resistance training, such as weightlifting or bodyweight exercises, to support muscle strength and improve overall health.
She stressed that weight loss medications should be viewed as part of an integrated lifestyle that combines proper nutrition and physical activity, with the importance of patients being followed up with nutritionists during the treatment period to ensure their nutritional needs are met.
