If you do one thing well in these first weeks, make it protein. It's the habit with the most evidence behind it, and it directly protects the muscle that keeps you strong as your dose climbs.
Why protein is the priority
When you're eating less - which is exactly what treatment helps you do - your body needs a reason to hold onto muscle instead of burning it for fuel. Protein is that reason. In controlled weight-loss studies, people eating protein above the basic minimum kept significantly more of their lean mass than those who didn't. In one trial, a higher-protein group paired with training actually gained a little muscle while losing fat.
A simple target
The research supports eating well above the old baseline of 0.8 g per kg of body weight when you're losing weight. A practical, defensible target for most people is around 1.2 to 1.6 grams of protein per kilogram of body weight per day - and spreading it across your meals works better than loading it all at once.
Don't want to do math? Use your hand. A palm-sized portion of protein at every meal gets most people into a good range. Think eggs, Greek yogurt, chicken, fish, tofu, cottage cheese, a protein shake if that's easier.
The trick on treatment: appetite is smaller, so protein goes first
Here's the catch. Treatment shrinks your appetite, which is the point - but it means you have fewer bites to work with. So make them count. Eat your protein first, before the plate fills up on other things. On a smaller appetite, order of operations matters more than it used to.
The bottom line
Protein protects your muscle, your muscle is your strength, and that strength is what carries you through each dose increase. Aim for a palm at every meal, eat it first, and you've locked in the most important habit there is.
The science
Jäger R, Kerksick CM, et al. ISSN Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Pasiakos SM, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal, 2013. https://pubmed.ncbi.nlm.nih.gov/23739654/
Longland TM, et al. Higher versus lower dietary protein during an energy deficit combined with intense exercise. American Journal of Clinical Nutrition, 2016. https://pubmed.ncbi.nlm.nih.gov/26817506/
Medical disclaimer: This article is for general educational purposes only and is not medical advice. It is not a substitute for professional diagnosis, treatment, or the guidance of your Vea Health clinician or another qualified healthcare provider. Do not start, stop, or change any treatment, medication, dose, diet, supplement, or exercise routine based on this content without consulting your care team. Individual results vary, and nothing here is a guarantee of any particular outcome. Prescription treatments are available only if a Vea-affiliated clinician determines they are appropriate for you. If you think you are experiencing a medical emergency, call 911 or your local emergency number. Questions? Reply to any message and our care team will help.