Weight loss is no longer just about eating less, and for many, that shift is changing how everyday foods like dairy are viewed.
From medical treatments to evolving nutrition science, the conversation has moved beyond calorie counting. Today, the spotlight is on preserving strength, supporting metabolism, and ensuring the body holds onto lean muscle while shedding fat.
As detailed in recent Rediscover Dairy insights, this trend is being driven in part by the increased use of GLP-1 medications, but also by a deeper understanding of how the body responds to rapid weight loss.
Why muscle matters
Traditional dieting frequently assessed success by the number on the scale. However, health professionals are increasingly encouraging individuals to look beyond that.
Dr Monique Piderit, a registered dietitian, explains: ‘Whether you are following a personalised weight loss plan or using a GLP-1 medication, it’s important to shift from simply counting calories and measuring your weight to focusing on overall wellbeing.’
She highlighted that weight loss methods can result in the loss of both fat and muscle mass. ‘
‘This matters because a loss of strength can impact day-to-day health and longevity,’ Piderit adds.
That concern is becoming more relevant as GLP-1 treatments, widely used to support weight loss, can reduce appetite significantly, sometimes making it harder to meet nutritional needs.
Emerging research shows that people using GLP-1 therapies may need more protein than usual, roughly 1.2 to 1.5 grams per kilogram of body weight daily, to prevent muscle loss. But with reduced appetite, reaching those targets can be a challenge.
Maretha Vermaak, a registered dietitian at Rediscover Dairy, notes: ‘This is where dairy can make a real difference. Dairy is a complete protein, providing all the essential amino acids your body needs, including leucine, which plays a key role in building and maintaining muscle.’
She adds that dairy offers a dual benefit through its protein structure.
‘Whey is digested quickly and supports muscle repair, while casein digests more slowly, helping to protect muscle over a longer period. This means even simple choices, like a glass of milk in the evening, can help support muscle maintenance.’
For those using GLP-1 medications, nutrition isn’t just about nutrients, it’s also about what the body can tolerate.
Nausea, early fullness and digestive discomfort are common side effects. In those moments, softer, cooler foods often become more manageable.
‘When nauseous, cold foods such as yoghurt and maas tend to be tolerated better. Their smooth texture and mild acidity make them easier to consume when appetite is low or taste changes,’ Vermaak explains.
Fermented dairy products also provide additional gut health benefits, thanks to their live cultures.
Rediscover Dairy highlights simple ways dairy can be included:
- A yoghurt-based smoothie to start the morning
- Yoghurt or cheese paired with light snacks
- Balanced meals incorporating eggs, fish, or lean proteins with dairy
- A glass of milk in the evening to support overnight recovery
Vermaak sums it up: ‘GLP-1 medications are powerful tools for weight loss, but without proper nutritional support, rapid weight loss can lead to muscle loss, nutrient deficiencies, and long-term metabolic challenges. Dairy is so versatile and can easily be part of many kinds of small meals and snacks.’
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