For years, weight loss has been sold as a simple equation: eat less, move more, watch the scale drop. But that old formula is quickly losing ground. A new approach is taking shape – one that cares less about strict dieting and more about what your body keeps, not just what it loses.
While medications like GLP-1 receptor agonists have become a major talking point, health experts say they are only one part of a much bigger shift. Today, the focus is no longer just on cutting calories or banning certain foods. Instead, it’s about protecting strength, maintaining lean muscle, and making sure weight loss doesn’t come at the expense of long-term health.
This change is rooted in a growing understanding of how the body works – from metabolism and muscle preservation to the importance of sustainable eating habits. It also reflects a move away from restriction towards smarter nutrition choices, such as prioritising protein and opting for foods that deliver more value in every bite.
According to registered dietitian Dr Monique Piderit, this evolution calls for a mindset shift. “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 well-being.
“Weight-loss approaches can result in the loss of not only fat, but muscle mass too. This matters because a loss of strength can impact day-to-day health and longevity,” says Piderit.
The difference dairy makes
Emerging research highlights a key concern associated with GLP-1 therapies: unintended muscle loss. This has sparked renewed interest in the role of nutrition, particularly protein, in supporting the body during weight loss. Dairy products, in particular, are gaining attention for their nutrient density and ability to support muscle maintenance.
“Emerging research shows that unintended muscle loss is commonly associated with GLP-1 treatments. That’s one of the reasons for a renewed focus on including dairy every day as part of a balanced weight-management plan. In addition to contributing high-quality protein, milk, yoghurt and maas contain what is known as the ‘dairy matrix’ – a unique combination of nutrients, including calcium, that support long-term health,” adds Piderit.
Maintaining muscle is essential not only for strength but also for overall metabolic health. When losing weight, especially with appetite-suppressing medications, the body’s protein requirements increase. Experts recommend consuming between 1.2 and 1.5 grams of protein per kilogram of body weight daily to help preserve muscle mass. However, this can be difficult when appetite is reduced.
Maretha Vermaak, a registered dietitian at Rediscover Dairy, explains how dairy can help bridge this gap. “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. Milk also contains two types of protein that work in different ways.
“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.”
Maretha Vermaak
Dairy also plays a role in managing hunger and energy levels. “In addition, dairy helps you feel fuller for longer and supports more stable blood sugar levels. When you’re eating less or not feeling as hungry, this combination of protein, satiety and steady energy becomes especially valuable,” Vermaak says.
For those using GLP-1 medications, side effects such as nausea, vomiting, constipation and early fullness are common. In these cases, certain foods may be easier to tolerate than others.
Fermented dairy products like yoghurt and maas can offer both relief and nutritional support.
“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. For many people on GLP-1 therapy, yoghurt becomes a simple, manageable option that provides both protein and gut-supporting benefits,” Vermaak explains.
Ideas for breakfast, lunch, supper and snacks
For those on a weight-loss journey, whether you’re using GLP-1 therapy or not, here is Piderit’s framework for including dairy in controlled amounts throughout the day:
Breakfast – Berrylicious smoothie: Start the day refreshingly and with a wake-up protein punch with 200g Greek-style yoghurt (12g protein) blended with your favourite fresh berries.
Mid-morning snack: Fuel up with 30g lean biltong slices (15g protein) paired with a handful of dried raisins – it’s protein-packed with a touch of natural sweetness.
Lunch – Cheesy Eggs: Enjoy a satisfying, muscle-supporting but light meal that’s quick to prepare: 2 scrambled eggs (14g protein) with 30g grated cheese (7g protein) and diced vegetables such as sweet peppers or baby marrows.
Afternoon snack: Beat the after-lunch slump with a snack that is nutrient-dense: 200ml plain yoghurt (8g protein) used as a dip for finger vegetables such as baby corn, cucumber sticks, or baby carrots.
Dinner – Tuna and brown rice salad: Relax after work with a balanced and satisfying, protein-rich dinner – 1 tin tuna (40g protein) mixed with 2 tablespoons plain yoghurt (1.5g), 1/2 cup cooked brown rice, diced red onion and cucumber.
Bedtime snack – Cinnamon milk: As part of your bedtime routine, include a comforting warm drink that also supports your body’s overnight muscle maintenance: 250ml hot milk with a dash of cinnamon (8g protein).
Vermaak concludes, “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. It offers unequalled nutrient density, helping you to not just meet your protein needs, but also calcium and other essential vitamins and minerals that need to be part of your weight loss eating plan to protect your health.”
As weight-loss thinking continues to evolve, the message is clear: it’s no longer just about losing kilos, but about building a healthier, stronger body in the process.
For more dairy ideas and recipes, join the Rediscover Dairy Facebook page.
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