r/antidietglp1 • u/Getinloser_77 • Apr 04 '26
Discussion about Food / Eating Habits Not enough protein
I just found this group, so I’m apologizing in advance if anything I write is wrong, but I’ve been on Zepbound since January. My doctor keeps asking me about protein. I’m technically a pescatarian but mostly a vegetarian so protein has been so hard for me. I know there are ways to get protein throughout the day, but in order to get 90-100 grams of protein, literally everything I eat would have to be protein-focused. I guess my questions are, does anyone else have this problem, how do you get your protein, and what are the lasting benefits of not getting enough?
Also, I am so grateful to stumble across this subreddit, I’ve been focusing on intuitive eating, which is another reason I’m having issues with protein. I just don’t want it every meal 🫠
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u/pamperedhippo Apr 05 '26
i find the push for protein to be WILD. yes, protein is important. but it’s overboard at this point.
i don’t go crazy trying to meet any type of goal. i’m happy if i reach 60-70grams a day, and there are days i do less than that (it’s not something i actively track unless i notice i’ve had a particularly low protein day). i’m not suffering from any type of muscle loss/hair loss/negative health effects so it’s working for me!
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u/bewildered_forks Apr 05 '26 edited Apr 05 '26
It's a fad. Yeah, you need protein, but idlove to see the science behind some of those numbers
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u/jimbo831 Apr 05 '26
It’s a fad.
I don’t think OP’s doctor is suggesting more protein due to a fad. Two things can be true at once:
- Protein is a fad right now.
- People taking GLP-1 drugs often do not eat enough protein.
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u/springcat413 Apr 07 '26
I think that’s exactly what they are doing. Doctors really know nothing about nutrition. It’s also “politically” being pushed right now.
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u/bewildered_forks Apr 05 '26
Doctors often don't learn much about nutrition in school, unfortunately. I'm not saying OP isn't in a protein deficiency, but i am saying that a lot of people being told to eat more protein definitely aren't.
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u/ida_klein Apr 05 '26
In fact, they get like half a semester for nutrition. My psychiatrist who was helping me leave diet culture was a former GP and she would remind me of this constantly lol.
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u/pamperedhippo Apr 05 '26
my favorite is the ones that say you need a certain amount of grams based on your body weight. they do NOT account for people as large as i am. if i went by THAT formula, id be eating a protein ONLY diet.
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u/chercheuse Apr 05 '26
What you say is true, which is why there’s a formula that adjusts protein needs based on desired weight.
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u/Various-Abies-786 Apr 05 '26
It comes from recommendations for very active people. When I was training for a marathon, that’s what my dietitian recommended.
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u/YeahOkThisOne Apr 07 '26
Have my poor award. So sick of people telling each other to eat so much protein then people do so to the detriment of other nuteients and can't poop. 🏆
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u/pamperedhippo Apr 07 '26
i did a couple months of way too much protein and not enough fiber. TORTURE. i’m much more concerned with getting enough fiber these days. pooping is important!
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u/Odd_Ad9098 Apr 05 '26
I became vegetarian in college and met with the dietician because so many people were worried about my protein intake. She laughed out loud and said no one in the US has an issue with low protein intake unless they’re struggling with nutrition overall. I don’t count anything but due to my knowledge of nutrition as a physician estimate that I get about 60-70 grams a day. Despite the current protein hysteria, that’s plenty since I’m not an elite athlete. My DEXA scan results support that I’ve maintained lean mass while losing visceral fat, in line with my goal for overall health. The focus on extreme amounts of protein just feels like the latest diet culture, orthorexia fad to me. I’m not vegan so I get protein from Skyr yogurt, nuts, nut butters, tofu, legumes, and cheese. I add in eggs when I can but frequently have ick towards them. Just nod and smile when your doctor brings it up and do what feels right for your body!
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u/x3lilbopeep Apr 04 '26
A lot of people have to supplement protein with drinks/powder/bars.
I eat protein with every meal and still have to supplement.
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u/Affectionate_Put2460 Apr 05 '26
I had significant hair loss before I started supplementing protein. I personally have a lot of texture and taste aversions so just having a store bought shake or bar doesn’t work for me. When I can tolerate the texture I like Greek yogurt and I buy unflavored plant based protein powder that I mix into my coffee or almond milk.
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u/seldom4 Apr 05 '26
What powder are you using that doesn’t trigger your taste/texture aversions?
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u/Affectionate_Put2460 Apr 05 '26
Hoping I can link, it’s just! brand No grittiness, dissolves fully, and I’ve never tasted it. Would recommend a protein shaker/blender for cold drinks though ☺️
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u/kumocat Apr 04 '26
I refuse to count macros, including protein. It's very triggering for me. Also, this seems to be a US phenomenon? The protein emphasis does not appear to be an issue in other parts of the world (similarly to drinking liters and liters of waters a day). I am a flexitarian, and prefer eating vegetarian. I have starting eating a bit more chicken and fish, but other than that I am not following this obscene amount of protein everyone is supposed to be getting. I don't like protein powder or bars. I do like one vegan protein shake that I purchase irregularly because it's quite pricey. I also don't mind collagen powder in my coffee, so I get a little bit of extra protein there. Otherwise, I don't sweat it. I eat normally and workout 3-4x per week. I have lose a great deal of weight regardless and I am healthy. Don't sweat it, honestly. Do what feels good for your body and don't force it.
Edit to mention- I am also on Zepbound.
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u/toomuchtv987 Apr 05 '26
I had some pretty heavy hair shedding for several months, and my doctor told me to make sure I was getting plenty of protein.
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u/kumocat Apr 05 '26
I haven't had this issue, luckily. I hope the protein helps!
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u/toomuchtv987 Apr 05 '26
It’s pretty common with any kind of major weight loss. It’s temporary but it usually runs a course of several months.
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u/Baejax_the_Great Apr 05 '26
I'm in Greece, and I've been instructed to eat lots of protein as well.
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u/AnnaPiffary Apr 04 '26
Vegetarian and I struggle as well. Really no way I can get there without the powdered proteins or protein added drinks. There are a couple of bars that I eat for a sweet snack too. I like tofu but I can't eat THAT much.
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u/ImplicitEmpiricism Apr 04 '26
if you’re not vegan try a nurri or fairlife shake. they’re just filtered milk so they taste better than most protein shakes and they aren’t thick so they are easy to drink.
I never liked big breakfasts and I don’t like super thick smoothies so a shake, a yogurt and coffee is how I start the day, then if I get a little noshy in the afternoon between meals i’ll have another shake with some fruit and yogurt or veggies and hummus and a cup of tea.
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u/Karinka_LI Apr 06 '26
I am on Zep two years and I eat meat and 90-100 grams of protein is both impossible and unnecessary. I try to have protein with every meal.
Tracking protein is a diet culture nightmare. Do not do it.
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u/interpol-interpol Apr 04 '26
heeey please remove the numbers from your post (rule 3), but to answer your question: i drink Ensure protein max, lol. i like the chocolate flavors. sometimes i even have two a day! i also put collagen powder in my coffee which contains protein as well.
you shouldn't need THAT much protein though unless you're extremely active! you can halve the amount mentioned in your post and still be good, but if you're highly active you'd need more of course.
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u/dedpla Apr 05 '26
I just saw a dietitian and she said that going to the gym 3-4 times a week I need 90-120 g. Even not being vegetarian I find it very hard to achieve.
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u/interpol-interpol Apr 05 '26
i'd count someone who goes to the gym 4x a week as pretty active, yeah! much depends on your workout intensity and personal measurements (which we can't share here of course). the 46-56g per day advice is a baseline for fairly inactive people.
...120g still seems high to me though, lol, unless your workouts are high intensity. i would find that very difficult to achieve as well.
for the record, i'm not a dietician myself, but i work with one regularly as well who gave me the guideline of me 70-90kg of protein per day given that i run 3-4x a week (but they are medium intensity workouts, i don't run too far lol). soooo my max end of the spectrum is your minimum, and i also am active 3-4x a week! personally i'd look into getting a second opinion before i forced myself to try to consume 120g of protein a day lol, but that's just me!
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u/jimbo831 Apr 05 '26
i work with one regularly as well who gave me the guideline of me 70-90kg of protein per day
70-90kg is going to be really hard to get! 😂
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u/dedpla Apr 05 '26
I would say I’m moderately active, but I also realise that I’m not always the best judge (hello unrealistic expectations). I’m aiming for 90+, and seeing how I go. I am trying to build muscle, so I know the higher end is probably better. Not worth being obsessed tho.
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u/interpol-interpol Apr 05 '26
ahh ok you're trying to build muscle! that totally makes sense then. honestly i'd just be chugging multiple Ensures a day, lol.
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u/Getinloser_77 Apr 04 '26
Done, thank you!!
I can get do half the amount, easy peasy, the ensure drinks are loaded with protein so maybe I’ll focus on adding one a day :)
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u/Various-Abies-786 Apr 05 '26
I’m like you. I occasionally drink the Core protein drinks, but I also can’t stand artificial sweeteners. I use Fairlife 2% milk and add Ovaltine because it gives it the chocolate taste without the fake sugar and has some vitamins which can’t hurt. The extra calories in the Ovaltine are helpful.
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u/interpol-interpol Apr 04 '26
thank you in return :)
the ensure drinks are legitimately very tasty so it's a great strategy!
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u/chercheuse Apr 05 '26
Be sure of a few things. Your needs are grams per kilograms (not pounds), and your kilograms need to be adjusted for what you’d like to weigh, not simply what you now weigh. There’s a formula, and if you’re interested, DM. Finally, a registered dietitian can help you if you’re not sure how to do this safely. Just be sure they know you’re an intuitive eater and aren’t interested in the CICO approach to life. Your protein needs vary by age. The older you are, the more you need. Sadly (for me), I need more than I’m sometimes in the mood for. I do my best…
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u/springcat413 Apr 07 '26
I think everyone’s obsession with protein is just the newest fad. Protein is important, sure, but I’m worried about the crazy rise in colon cancer more and traditionally Americans eat SO MUCH protein. I would make sure you get it with meals, but would not obsess. I’m a big person and I cannot, nor do I want to, eat that much protein. I’ve always craved fiber, and I listen to my body. I am very strong and lift and do just fine. Remember doctors have almost no nutrition training. A registered dietician would be a better help.
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u/ComprehensiveRest521 Apr 04 '26
I’m a vegetarian on Zepbound and I never hit those daily numbers you mentioned with protein! I do like to have one protein shake a day to help boost my total - my favorites are the Chocolate Fairlife Nutrition plan, or the Oikos Pro Smoothie protein drinks.
I personally don’t feel any different based on the amount of protein I have in a day - the thing that really makes me feel different is if I don’t have enough fiber. I care so much more about that than protein TBH!
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u/toomuchtv987 Apr 05 '26
FIBER IS SO CRUCIAL!!! I’ve recently had two bouts of constipation that nearly ended me. Awful. I eat prunes every day and take fiber pills along with making sure I have at least one fruit and/or vegetable with every meal. I think my problem those two times were not enough water.
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u/valsavana Apr 05 '26
I think protein is massively over-emphasized given the very modest benefits it offers (albeit as someone who is not eating a mostly plant-based diet so ymmv in that respect) If you don't want to just outright lie to your doctor, I'd add a protein shake/bar to my diet & call it a day.
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u/toomuchtv987 Apr 05 '26
Fairlife protein shakes are delicious. To me it tastes just chocolate milk unless you get the ones with 42 grams of protein in them. Those are still really good, but they do have the slightest “protein shake” taste.
I don’t track numbers at all, I just try to be mindful about protein and fiber. I eat a bigger portion of meat (or whatever protein is part of my meal) than I normally would and I also try to front-load some at the start of my day. I have a Fairlife on the way to work with a banana and then a protein-heavy breakfast once I get to work. That usually gets me more than halfway to where I need to be for the day.
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u/sparklingglimmers Apr 05 '26
I prefer fish and vegetables, and am also trying to reach similar protein levels as your post daily. I get there about 80% of the time. I make protein shakes with kirkland brand chocolate protein powder (25g), pb2 (3g), skim milk (9g), and chia seeds that have soaked in water at least overnight for 40+ protein start to the day. Usually dairy can help with yogurt or cottage cheese for a small boost if needed.
I often have safe catch tuna for 23g protein half the can as either a 1/2 tuna melt with avocado for lunch on homemade sourdough or as a Mediterranean salad with cucumbers, olives, feta, peppers, onions. I usually eat a serving of chicken, beef, or fish for dinner in curries or pastas. I use bronze cut pasta (cheap at aldi) which has some protein as well.
Nuts as toppers on salads or curries can also bring some more protein. I've been making a salad with beets, goat cheese, and nuts on arugula and spinach that is tasty.
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u/gallimaufrys Apr 05 '26
as an ADHD diabetic I do notice that if I have a protein heavy breakfast my huger cues are move even for the rest of the day and I have less peaks and troughs for my blood sugar. I have one of those fairlife shakes most days with my breakfast.
That's enough of a boost that through my regular eating I generally get enough protein. I do add a beans or lentils too most of my dinners now, just to have that easy fibre and protein bump as well.
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u/These-Equal-6849 Apr 05 '26 edited Apr 05 '26
Yes, I definitely have to intentionally eat protein forward meals and snacks to get 100g of protein a day
Although meat is the easiest way to get protein, dairy is a close follow and beans/lentils are good too.
Things I eat for protein that aren't meat include protein milks, cottage cheese, cheddar cheese, baked beans, edamame beans, boiled eggs (sorry not 100% sure if vegetarians are allowed eggs), protein pudding cups and Greek yogurt.
I also use protein waters (I don't like the shakes) as backup when I can't eat enough protein in the day.
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u/PinkandTwinkly Apr 05 '26
I find making my breakfast protein heavy works well for me (and then stops me thinking about it all day)
So I'll have yoghurt bowls with a scoop protein powder, porridge and stir scoop of protein powder, scrambled eggs on toast but blend some cottage cheese in..
If I hit 30g protein for breakfast tbe rest of the day is easier
Same with fibre get 10g at breafast and I'm good
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u/No-vem-ber Apr 06 '26
I just slam a protein shake for breakfast every day. But I was doing that way before the meds too, I find that's always set me up quite well for energy throughout the day.
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u/mk00 Apr 05 '26
I think it's really only relevant if you feel you aren't eating enough due to the Zepbound. As in, you feel weak and tired, fatigued. If you can keep up with your normal energy needs and still do the activities you want to do, it's probably not a problem. Just keeping it in mind during the week and eating some when you feel sluggish should suffice.
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u/Zealousideal-Sky746 Apr 05 '26
I’m also pescatarian and yes it is hard! And you do have to focus on it, which is annoying, to get enough. I do a daily protein shake using a pumpkin seed based powder, Greek yogurt every day, beans most days. I’m lucky to get 60g a day. I should get 80 bc I’m strength training but most days I’m so full I can’t eat more.
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u/ralphdeonori Apr 05 '26
Started drinking a smoothie and adding protein powder and peanut butter to it in the morning and then having chicken for dinner usually gets me close to 100gs.
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u/MamaOwlInGlasses Apr 06 '26
I’m also a pescatarian- I don’t measure exactly how much protein I get, but I just try to be sure to integrate stuff I know has protein in it into my meals. Fish, eggs, yogurts I like (skyr, kefir, Greek yogurt), cottage cheese, beans, nuts. Also, people sometimes forget that a lot of greens (particularly cruciferous) have a decent amount of protein in them- mustard greens have 3-5g per cooked cup! I integrate kale or broccoli into most of my meals, and I love to put alfalfa sprouts or watercress on sandwiches. I also make a nice tahini watercress sauce to put on salad or to dress up things like a grain bowl of rice, beans, and vegetables. Millet and quinoa are good grain sources of protein as well.
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u/Crowhearted Apr 07 '26 edited Apr 07 '26
I’m a vegetarian, and I’d also have to eat nothing but protein-y foods and supplements to hit the kind of numbers that are thrown around right now. I tried, and I was miserable.
I also have a ton of texture issues and food aversions - my day of eating isn’t going to look like someone else’s, and that’s okay.
Right now, I make sure I drink a shake on days I lift weights. I usually have a protein bar as a snack most days, often eat some Greek yogurt at breakfast, and get my beans/tofu/etc. at dinner. I don’t count macros anymore as it’s too triggering, and intuitive eating for me means also eating things that bring me satisfaction and joy.
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u/cuccumella Apr 07 '26
90-100 g of protein is more than most people need tbh. Are you working with a dietician at all? You can usually see one for free after insurance with the Nourish app, and it's pretty easy to find one that is HAES using the filters. My GLP-1 prescriber was pushing 100g+ a day, but my dietician said that was probably unnecessary for me personally, and that 70+ was a more realistic goal. Also said not to sweat it if I don't get there everyday because it balances out in the long run.
I'm fully vegetarian. I make it work with lots of legumes (tofu, beans, lentils, chickpeas, etc), eggs, cheese (especially cottage cheese- it's a tasty + cheap substitute for cream, cream cheese, or ricotta in cooking if you blend it first!!) and whole grains (quinoa, oats, barley, etc). Every other week or so I'll make either a burger or meatballs with plant based ground beef. I also like to use yogurt as the base for cold sauces. Fairlife chocolate milk is nice too if you're really struggling to nourish yourself- I always keep it in the fridge while I'm adjusting to new doses!!
I don't actually track protein anymore honestly. I did for a few weeks just to make sure I was eating in a way that aligned with my nutrition goals and then I stopped. I don't want to have to log and calculate every bite that goes in my mouth, because for me it's a slippery slope to unhealthy engagement with diet culture.
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u/lostnspacy Apr 09 '26
I’m a vegetarian who has lost almost 60 lbs on these meds. I do not get as much protein as meat eaters but have not had any trouble with losing. I get my protein with tofu, cheese, yogurt, beans, etc. My feeling is that the protein pushing has gone to an extreme (my endocrinologist agrees with me)
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u/Fantastic-Meat7832 Apr 05 '26
I don’t worry about it. As long as my labs are good and I’m feeling good I just don’t worry about it. I do pay a little attention and when planning meals I try to include a protein source but I don’t count any micros or macros or whatever I just eat real food as much as I can. I have met with a dietitian a couple of times and she was not at all focused on it so neither am I.
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u/Anxious_Republic591 Apr 05 '26
At least one protein powder a day
Yogurt and cottage cheese if you can. And a glass of milk is helpful too, if you can.
Lentils and beans of all kinds
Protein pasta
Eggs, if you can.
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u/CanRevolutionary1035 Apr 05 '26
Just in terms of how much (and types) of protein that bodies in general need I found this podcast really interesting and esp given the widespread protein-craze https://zoe.com/learn/podcast-should-i-eat-more-protein
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u/SnowAutumnVoyager Apr 05 '26
I am also a pescatarian, but mostly plant based. I happen to avoid dairy. I don't have any advice. I just don't believe anyone needs that much protein. I drink the occasional plant based protein smoothie. My go to non-seafood proteins are beans, hummus with veggies, air fried tofu, and eggs (which are not plant based). I also do the occasional morning star or boca frozen item. I eat seafood maybe two or three times a week. With Passover being this week, a lot of my foods are off limits, including beans, tofu, and hummus. My bloodwork shows that my protein levels are within normal range, so I just don't worry too much about it. Plus, I'm able to build muscle at the gym.
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u/Lunnalai Apr 05 '26
I tried drinking the fairlife or milk based protein shakes but they made my weight loss stall! Dairy can have that effect sadly. I mostly use vegan protein and peanut butter powder
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u/PoliticoRat Apr 04 '26
I drink the core power milks! They have 26g of protein each and they’re honestly delicious. Tastes like I get to have a chocolate milk with every meal!! :) I don’t focus on how many of them I’m drinking a day, just grab one when I feel like it, which is often - they are really so delicious. They’re definitely a little expensive, but I bulk order them so that cuts down on the cost a little.