Side effects of weight loss drugs: Muscle is lost before fat.
Dr. Berg points out that while people using Ozempic or other GLP-1 inhibitors may experience effective weight loss in the short term, they lose not only fat but also up to half of their muscle mass . These drugs work by mimicking gut hormones, increasing insulin secretion, lowering blood sugar, delaying gastric emptying, and significantly suppressing appetite.
The result is weight loss, but a slower metabolism, because muscle is the main engine of metabolism. When you stop taking the medication, if you don't replenish enough protein and exercise, your weight will often "rebound," and the rebound is mostly fat.
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Key nutrient: What you need is not more food, but enough protein.
Dr. Berger emphasizes that the most important thing for maintaining muscle mass is high-bioavailability, high-quality protein , especially animal sources such as red meat, eggs, and fish.
Adults who have lost weight or stopped taking medication should generally consume the following:
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1.0 to 1.5 grams of protein per kilogram of lean body mass .
For example, a person with a lean body weight of about 185 pounds (about 84 kilograms) needs at least 67–125 grams of protein per day.
It's important to note that " 100 grams of steak" does not mean " 100 grams of protein," because meat is about 75% water and other substances. In fact, 100 grams of steak contains only about 25 grams of protein.
How to avoid the "not eating enough" trap
Many people who have used Ozempic experience a decreased appetite and continue to eat less even after stopping the medication. This leads to insufficient protein and energy , further contributing to muscle atrophy. Dr. Berger recommends:
- The first priority after stopping medication is to ensure adequate protein intake ;
- If you have a small appetite, you can consume concentrated protein (such as eggs, meat, fish or whey protein powder) in two meals.
- Continue resistance training (weight training) because exercise is the greatest stimulus for maintaining muscles.
Hormones and Cholesterol: The Muscle Guardians You've Ignored
As we age or enter menopause, the levels of testosterone, estrogen, progesterone, and DHEA in the body change. All of these will decrease, leading to more noticeable muscle loss. Dr. Berg warns that the production of these hormones requires cholesterol as a raw material, so excessively pursuing a "low-fat diet" can actually weaken hormonal balance.
He recommends combining the ketogenic diet with intermittent fasting to burn fat while maintaining low insulin levels, and at the same time, ensuring sufficient protein and healthy fats.
Avoid the three major pitfalls after stopping medication
- Long-term loss of appetite : Drugs suppress the central appetite center, and if you still eat too little after stopping the medication, it can lead to malnutrition.
- Slowed digestion : GLP-1 drugs can delay gastric emptying, which may lead to gastroparesis and constipation.
- Gallbladder and thyroid issues : Some users may develop gallstones or thyroid tumors due to slowed digestion.
Conclusion: The key shift from "losing weight" to "maintaining health"
Weight loss shouldn't just be about lowering the numbers on the scale, but about rebuilding a healthy metabolism after stopping medication. Dr. Berger's advice is simple and practical:
- Eat the right amount of high-quality protein ;
- Continue resistance training ;
- Maintain a low-carbohydrate, high-fat diet;
- Appropriate supplementation can promote hormonal balance.
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Only by making your body "healthy" can your weight "naturally stabilize".
YouTube source: https://www.youtube.com/watch?v=fjgd4NmdYqw&list=PLlWQQPXW0GbzIXpSEiG6EUMK0r-iyAYJ8&index=10
YouTube Column: Dr. Berger's Chinese Health Knowledge
