15 High-Protein Food Swaps for Weight Loss on GLP-1 Medications (Zepbound)

#GLP1 #Ozempic #wegovy #WeightLoss #HighProteinDiet Eating less on Ozempic, Wegovy, Mounjaro, or Zepbound doesn't automatically mean your diet is helping you lose fat. In this video, hospitalist physician Dr. Mohammed Paika breaks down 15 real grocery-aisle swaps — each evaluated for calories, fat, and carbohydrate quality, not just protein — along with the clinical research on why protein and muscle preservation matter so much while you're on a GLP-1. 0:00 Intro — Why "Eating Less" Isn't Enough on a GLP-1 0:55 Who I Am (Hospitalist Physician, Not an Influencer) 2:40 The Patient I Think About 3:53 Why Protein Isn't Optional on a GLP-1 8:46 15 Swaps: How to Shop Smarter (Start Here) 10:16 Swap 1: Frozen Peas & Corn vs. Edamame 10:52 Swap 2: White Rice vs. Lentils 11:31 Swap 3: Regular Ice Cream vs. High-Protein Ice Cream 12:16 Swap 4: Breaded Chicken Tenders vs. Tempeh 12:47 Swap 5: Granola Bar vs. Protein Bar 13:51 Swap 6: Croutons vs. Roasted Chickpeas 14:28 Swap 7: Mayonnaise vs. Hummus 15:07 Swap 8: Tuna in Oil vs. Tuna in Water 15:44 Swap 9: Breaded Fried Fish vs. Baked Salmon 16:23 Swap 10: Fried Chicken vs. Rotisserie Chicken 16:57 Swap 11: Whole-Milk vs. Part-Skim Mozzarella 17:27 Swap 12: Regular vs. Powdered Peanut Butter 18:13 Swap 13: Whole Milk vs. Ultra-Filtered High-Protein Milk 18:52 Swap 14: Fruit Smoothie vs. Protein Shake 19:39 Swap 15: All-Beef Tacos vs. Turkey & Black Bean Tacos 21:59 Why Muscle Is the Organ of Longevity 🎓 Complete GLP-1 Weight Loss Masterclass — Lifetime Access Comprehensive education on GLP-1 medications, nutrition, exercise, muscle preservation, side effects & long-term success. Includes the companion eBook, quizzes, 12-week exercise program, certificate & future course updates at no additional cost. https://www.drmohammedpaika.com 📩 FREE GLP-1 Diet Cookbook + Weekly Newsletter Get weekly evidence-based insights on GLP-1s, metabolic health, nutrition, exercise & longevity. https://www.drmohammedpaika.com/newsl... 📚 The Weight Equation & The Physician’s Physique Physician-written, evidence-based guides to obesity, weight loss, nutrition, metabolism, exercise, body composition & healthier living. https://www.drmohammedpaika.com/books 👥 Metabolic Health Community Live Q&As, evidence-based education, accountability, workouts, nutrition guidance & community support. https://www.skool.com/metabolic-healt... References Look, M., et al. "Body Composition Changes During Weight Reduction with Tirzepatide in the SURMOUNT-1 Study." Diabetes, Obesity and Metabolism, 2025. Neeland, I.J., et al. "Changes in Lean Body Mass with GLP-1-Based Therapies and Mitigation Strategies." Diabetes, Obesity and Metabolism, 2024. The Obesity Society. Clinical guidance on protein intake (1.2–1.6 g/kg/day) during active weight loss. "Higher Protein Intakes Predict Leaner Body Composition in Weight-Loss Participants." International Weight Control Registry, 2024–2025. "Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis." Leidy, H.J., et al. "Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men." Obesity (Silver Spring), 2011. "Dietary Recommendations for the Management of Gastrointestinal Symptoms in Patients Treated with GLP-1 Receptor Agonists." "Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with GLP-1 Receptor Agonists: A Multidisciplinary Expert Consensus." Leong, D.P., et al. "Prognostic Value of Grip Strength: Findings from the PURE Study." The Lancet, 2015;386(9990):266–273. "Lean Mass and Musculoskeletal Preservation in GLP-1-Based Obesity Treatment: Nutrition, Exercise, Supplementation, and Monitoring Strategies." 2025. Tinsley, G.M., Nadolsky, S. "Preservation of Lean Soft Tissue During Weight Loss Induced by GLP-1 and GLP-1/GIP Receptor Agonists: A Case Series." 2025. LEAN-PREP Study Protocol: Resistance Exercise and Protein During Semaglutide/Tirzepatide Therapy. ⚕️ MEDICAL & EDUCATIONAL DISCLAIMER This channel and its content are provided by Dr. Mohammed K. Paika, MD for general educational and informational purposes only. The information presented is not intended as medical advice and does not replace consultation with your personal physician or qualified healthcare professional. Dr. Paika and affiliated entities disclaim any liability for injuries, adverse effects, or damages resulting from use or application of information presented in this content.