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The Protein Priority: How to Protect Muscle While You Lose Fat

15 Sept 2025

The Protein Priority: How to Protect Muscle While You Lose Fat

dietnutritionproteinIrelandgeneral

All medical information is reviewed by our clinical partners at MedicOnline.

Dr. Jahan Khan

Dr. Jahan Khan, CMO @ MedicOnline

IMC 409788

One of the most common concerns we hear from people starting medical weight loss is the fear of looking "gaunt" or losing muscle. It is a valid worry. Rapid weight loss can lead to muscle loss if it is not managed properly.

But here is the good news: When you lose weight, you want to lose fat, not the muscle that keeps you strong and your metabolism functioning. The key to protecting muscle during weight loss is protein—and it is the most important nutrient you need to focus on during treatment.

Getting enough protein does not mean expensive meals or complicated recipes. It means making protein a priority in every meal, and understanding why it matters. To learn more about how medical weight loss works, see our post on what are the weight loss injections in Ireland.

Why You Lose Muscle (And How to Stop It)

Medical weight loss plans work by reducing your appetite. You eat less food overall. This is how you create the calorie deficit needed for weight loss.

But here is the challenge: When your body is in a calorie deficit, it needs energy. It will burn both fat and muscle tissue for fuel. If you are simply eating less food without paying attention to what you are eating, you are likely eating less protein too. This means your body has less building material to maintain muscle, and it starts breaking down muscle tissue for energy.

Losing muscle is not just about appearance. Muscle tissue is metabolically active—it burns calories even at rest. When you lose muscle, your metabolism slows down. This makes it harder to maintain your weight loss long-term. To understand more about how metabolism works during weight loss, see our post on why "eat less, move more" has failed you.

The "Protein Priority" Rule

Think of your appetite during treatment as a daily budget. It is smaller than it used to be. You cannot afford to "spend" that limited appetite on low-value foods like toast, plain pasta, or empty calories. Every bite needs to count.

This is why protein becomes your priority. Protein protects your muscle tissue. It also helps maintain healthy hair, skin, and nails during weight loss. And because protein is more satiating than carbohydrates or fats, it helps you feel full longer, making it easier to stick to your reduced calorie intake.

The goal is not to eliminate other foods entirely, but to make protein the foundation of every meal. Start with protein, then add vegetables, healthy fats, and complex carbohydrates around it. For practical tips on navigating social situations while on treatment, see our post on can I still have a drink?

A Dietitian's Guide to the Irish Supermarket

Getting enough protein does not require expensive meals or complicated recipes. High-protein, affordable options are available in every Irish supermarket—Tesco, Dunnes, Aldi, or your local shop.

Here are some staples the dietitians recommend:

  • Greek Yogurt (0% Fat): Brands like Fage or Aldi's Brooklea offer 15-20g of protein per bowl. It is perfect for breakfast with berries, or as a snack when you need something quick and filling.
  • Tinned Fish: Tinned tuna or mackerel is cheap, easy, and packed with protein. Keep a few tins in your cupboard for days when you need a quick protein boost without cooking.
  • Cottage Cheese: It has made a comeback for good reason. High in protein, low in calories, and versatile. Add it to salads, use it as a dip, or eat it with fruit for a balanced snack.
  • Liquid Egg Whites: Available in larger supermarkets, liquid egg whites are a game-changer. Add them to porridge (yes, really—it makes it creamy, not eggy!) or use them in omelettes to boost protein without adding fat.
  • Ready-Cooked Chicken: The cooked chicken fillets in the fridge aisle are a lifesaver on days when you do not want to cook. They are pre-portioned, high in protein, and ready to eat.

How We Help You Get It Right

At Bua Health, we know that medical treatment is only one part of the equation. That is why we have partnered with MedicOnline to deliver a programme that balances medical safety with practical nutritional support.

MedicOnline's clinical team manages your medical treatment and prescribing. Bua's specialist dietitians help with the practical side—adjusting your meals to lose weight safely, fuel your body properly, and focus on health, not just size.

We do not just give you a list of "forbidden" foods. We help you build sustainable habits that protect your muscle, support your metabolism, and fit your real life. To learn more about our combined approach, see our post on why medication alone isn't a silver bullet.

Ready to start a supported journey?

If you are looking for a weight management approach that focuses on health, not just numbers on a scale, we are here to help.

You can check your eligibility online in under 4 minutes. The clinical team at MedicOnline will review your assessment to see if a combined medical plan is right for you. To learn more about who qualifies, see our post on medical weight management in Ireland: who is it actually for?

Check Eligibility Now

References

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The Protein Priority: How to Protect Muscle While You Lose Fat