The 7 foods that could protect you from common fat jab side effect, suggest scientists

The Sun

25-07-2025

WOMEN and older adults who use increasingly popular weight-loss drug semaglutide could protect themselves from a common side effect by eating more protein, say scientists.
It may be an important step in reducing insulin resistance and preventing frailty in people with obesity, they add.
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A previous study presented at ENDO 2025 suggested women and older adults using semaglutide, a GLP-1 receptor agonist, for weight loss may be at a higher risk of losing muscle mass.
Muscle loss, also referred to as lean mass loss, is a frequent consequence of weight reduction in people with obesity.
According to lead researcher Dr Melanie Haines of Massachusetts General Hospital and Harvard Medical School in a new study, this type of muscle loss can negatively influence metabolism and bone health.
That's because muscle helps manage blood sugar levels after eating and contributes to bone strength.
According to a study published in Diabetes, Obesity and Metabolism, up to 40 per cent of the total weight lost while using semaglutide may be lean mass.
But Dr Haines noted it's still unclear which patients are most likely to lose muscle and how this muscle loss might impact blood sugar control.
To explore this further, researchers observed 40 adults with obesity over a three-month period.
Of these participants, 23 were treated with semaglutide, while the remaining 17 took part in a weight-loss programme called Healthy Habits for Life (HHL), which focuses on diet and lifestyle changes.
The team then monitored shifts in the participants' muscle mass over the course of the study.
They found participants who were prescribed semaglutide lost more weight than those who participated in the diet and lifestyle programme.
Weight Loss Jabs - Pros vs Cons
But the percent of weight loss that was lean mass was similar between the two groups.
After accounting for weight loss, the researchers found in the semaglutide group, being older, female, or eating less protein was linked to greater muscle loss.
Losing more muscle was also linked to less improvement in blood sugar levels.
'Older adults and women may be more likely to lose muscle on semaglutide, but eating more protein may help protect against this,' Haines said.
'Losing too much muscle may reduce the benefits of semaglutide on blood sugar control.
"This means preserving muscle during weight loss with semaglutide may be important to reduce insulin resistance and prevent frailty in people with obesity.'
There are both animal and plant-based sources of protein. Here are seven to include in your diet:
Animal sources
Lean meats - chicken breast, turkey, beef, and pork are excellent sources of high-quality protein, offering a range of vitamins and minerals.
Fish - salmon, tuna, and other fish are rich in protein and omega-3 fatty acids.
Eggs - a complete protein source, meaning it contains all nine essential amino acids.
Dairy - milk, yogurt (especially Greek yogurt), and cheese (especially cottage cheese) are good sources of protein and calcium.
Plant-based sources
Legumes - beans, lentils, and peas are excellent sources of protein, fibre, and other nutrients.
Nuts and seeds - almonds, walnuts, chia seeds, and pumpkin seeds offer protein, healthy fats, and vitamins.
Tofu and soy products - tofu, tempeh, and edamame are good sources of protein, particularly for vegetarians and vegans.
In the UK, semaglutide for weight loss is available under the brand name Wegovy, and is prescribed through specialist weight management services within the NHS.
It's an injectable medication (once weekly) that is used alongside a reduced-calorie diet and increased physical activity.
Ozempic, another semaglutide medication, is specifically for type 2 diabetes and is available on the NHS.
What are the other side effects of weight loss jabs?
Like any medication, weight loss jabs can have side effects.
Common side effects of injections such as Ozempic include:
Nausea: This is the most commonly reported side effect, especially when first starting the medication. It often decreases over time as your body adjusts.
Vomiting: Can occur, often in conjunction with nausea.
Diarrhea: Some people experience gastrointestinal upset.
Constipation: Some individuals may also experience constipation.
Stomach pain or discomfort: Some people may experience abdominal pain or discomfort.
Reduced appetite: This is often a desired effect for people using Ozempic for weight loss.
Indigestion: Can cause a feeling of bloating or discomfort after eating.
Serious side effects can also include:
Pancreatitis: In rare cases, Ozempic may increase the risk of inflammation of the pancreas, known as pancreatitis, which can cause severe stomach pain, nausea, and vomiting.
Kidney problems: There have been reports of kidney issues, including kidney failure, though this is uncommon.
Thyroid tumors: There's a potential increased risk of thyroid cancer, although this risk is based on animal studies. It is not confirmed in humans, but people with a history of thyroid cancer should avoid Ozempic.
Vision problems: Rapid changes in blood sugar levels may affect vision, and some people have reported blurry vision when taking Ozempic.
Hypoglycemia (low blood sugar): Especially if used with other medications like sulfonylureas or insulin.