Hitting protein when you're barely hungry
Low appetite is the point of the medication, but it makes three big meals hard. Protein often falls short without anyone noticing.
For people on GLP-1 medication
Keep your muscle on GLP-1 medication.
GLP-1 medications such as semaglutide (Ozempic®, Wegovy®) and tirzepatide (Mounjaro®, Zepbound®) can bring weight down quickly. When you're eating much less, part of what comes off is lean mass. Dyadfit works alongside your treatment, never instead of your prescriber's advice, to help you keep as much muscle as you can.
5.6 of 21.5 kg
lost by people on tirzepatide in the SURMOUNT-1 body-scan sub-study was lean mass, about a quarter of the total.
What makes it hard
The usual obstacles
Fast loss leaves little room for error
The quicker the scale moves, the more it matters that strength training and protein keep pace with it.
The scale can't tell fat from muscle
A number going down looks like progress either way. You need a second signal, like whether your strength is holding.
How Dyadfit helps
Your plan, in three habits
The same three habits for everyone, tuned to where you're starting from.
Protein in portions you can manage
A daily range sized to your body, split into 4 or 5 small portions on low-appetite days, with quick options that add 15 to 25 g.
Short strength sessions
About 30 minutes at home or in the gym. Loads only go up when your last session shows you're ready, and easy days are built in.
Muscle kept, or at risk
Your weight trend, strength and (if you have one) smart-scale trend combined into one answer, with the one thing to change next week.
Dyadfit never gives dosing or medication advice, and it doesn't replace your prescriber. Keep them in the loop about diet and exercise changes.
Guides for you
GLP-1
GLP-1 Workout Plan: Free 12-Week Beginner Strength Program
Free 12-week GLP-1 workout plan with home and gym strength sessions for Ozempic, Wegovy, Mounjaro and Zepbound, plus progression and sick-day tips.
8 min read · 13 sources
GLP-1
GLP-1 Meal Plan: 7 Days of High-Protein Meals
A free 7-day high-protein meal plan for Ozempic, Wegovy, Mounjaro and Zepbound, with the protein in every meal, a low-appetite version and a grocery list.
9 min read · 15 sources
GLP-1
Does Ozempic or Wegovy Cause Muscle Loss? What Scans Show
Body scans show about 38–40% of weight lost on Ozempic or Wegovy was lean mass, versus about 25% on tirzepatide. What that means and how to keep more muscle.
6 min read · 8 sources
GLP-1
Does Zepbound Cause Muscle Loss? What Body Scans Show
In a Zepbound body scan study, about 75% of the weight lost was fat and 25% lean mass. What that means for muscle, who is at risk, and how to keep yours.
9 min read · 20 sources
Questions
Common questions
Does Dyadfit work with Ozempic, Wegovy, Mounjaro and Zepbound?
Yes. Dyadfit doesn't depend on which medication you take. It focuses on the parts you control: protein, strength training and a weekly check on whether you're keeping muscle.
Will Dyadfit tell me how to take my medication?
No. Dyadfit never gives dosing, titration or medication advice. Those decisions belong with your prescriber.
How much protein should I aim for on a GLP-1 medication?
A 2025 joint advisory from four US nutrition and obesity societies notes that targets of 1.2 to 1.6 g per kg of body weight a day have been proposed during active weight loss. Our free calculator works out a range for your body, adjusting the weight used if your BMI is 30 or more.
I feel sick after eating. Can I still hit my protein?
Often, yes, by eating smaller portions more often. The same 2025 advisory suggests a small breakfast and small meals every 3 to 4 hours. If nausea is stopping you from eating or drinking, talk to your prescriber.
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