When you’re trying to lose weight, knowing what to eat can suddenly feel weirdly complicated. One minute social media is telling you to cut carbs. The next, protein is everywhere. Then you’re following an AI-generated meal plan from your couch while trying to figure out whether full-fat dairy is “bad” again. Add GLP-1 medications into the mix, alongside appetite changes, nausea and the challenge of maintaining muscle while losing fat, and suddenly eating well can start feeling like a full-time job.
For many women, the bigger challenge is figuring out what to actually eat when appetite changes, fullness starts affecting regular meals and hitting your protein goals suddenly feels harder than expected.
According to dieticians, dairy may actually be one of the simpler ways to support your body during weight loss. Not only does it provide high-quality protein, but foods like yoghurt, milk and maas may also help support fullness, recovery and even some of the digestive side effects linked to GLP-1 medications.
Meet the experts: Maretha Vermaak, Registered Dietician for Rediscover Dairy and Dr Monique Piderit, Registered Dietician
Why Protein Timing Matters More On GLP-1 Medications
If there’s one thing dieticians agree on, it’s that protein timing can make a difference, especially when appetite is low. One surprisingly effective time to include dairy, says Dr Monique Piderit, is before bed. “Dairy contains high-quality protein, especially a type called casein, which digests slowly. That means when you have something like milk or yoghurt at night, it provides a steady release of protein while you sleep. This matters because overnight is a long stretch without food, so this slow release helps reduce overnight muscle breakdown and supports recovery.”
This can be particularly helpful for people eating less than usual, including those using GLP-1 medications. “It gives your body a gentle, sustained supply of nutrients without needing a big meal. Think of it as a small, simple habit (like a cup of hot milk or a few spoons of yoghurt before bed) that quietly works in the background to support muscle health and keep you feeling satisfied.”
Still, dairy doesn’t need to be restricted to one “perfect” time of day. “Dairy is a nutritious, easy option you can include any time of day, whether that’s in your morning routine, as a snack, or in the evening – and still get all the benefits.”
READ MORE: How Much Protein Is Too Much? Nutrition Experts Explain How Much You Need
The Dairy Foods That May Be Easier To Eat On GLP-1s
GLP-1 medications commonly cause digestive side effects like nausea, vomiting, constipation and early fullness. According to experts, this is where fermented dairy products can become especially useful.
Texture and temperature can also make a difference when appetite is low, Maretha explains. “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.”
Why Dieticians Say Amasi Is Underrated For Weight Loss Support
For South Africans, amasi is already a staple in many households. And according to both dieticians, it deserves more recognition for its nutritional benefits. “Amasi is a widely consumed fermented dairy product in South Africa and can be considered a nutritionally valuable option for both weight management and overall health,” says Maretha.
She explains that although amasi is generally made from full-cream milk, its fat content shouldn’t automatically be viewed negatively. “As previously discussed, the fat content of full-cream dairy is relatively modest in the context of the overall diet and small differences in fat intake from dairy are unlikely to have a significant impact on weight when compared to other more energy-dense, processed foods.”
The Gut Health Benefits Of Fermented Dairy
Much of amasi’s nutritional value comes from the fermentation process itself. “The fermentation process introduces beneficial microorganisms, including lactic acid bacteria, which may contribute to improved gut health. These probiotics can support the balance of the gut microbiota, which plays a role in digestion, immune function, and potentially metabolic health.”
For some people, fermentation may also make dairy easier to tolerate. “The partial breakdown of lactose during fermentation may make amasi more tolerable than fresh milk, supporting continued dairy intake and nutrient adequacy.”
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Amasi Still Delivers Protein And Calcium
It also still delivers many of the nutritional benefits associated with dairy. “Amasi also retains many of the nutritional benefits associated with full-cream dairy, including high-quality protein, calcium, and fat-soluble vitamins. As with full-cream milk, the presence of the dairy matrix means that nutrients are delivered in a complex structure that influences satiety and metabolic responses, rather than acting as isolated components.”
Dr Piderit agrees. “Absolutely: amasi (maas) is a great choice. It’s a fermented dairy product, which means it naturally contains beneficial bacteria that support gut health. This can help with common digestive issues like bloating or constipation, especially helpful for people who may experience side effects from medications or changes in eating patterns. A serving of amasi also provides a good amount of protein, which helps you stay fuller for longer and supports muscle maintenance while losing weight.
“Another big win? It’s easy to eat. The smooth texture and slightly tangy taste make it more appealing when appetite is low or when taste preferences change, another common side effect on weight loss medications like GLP-1s. Simple, affordable and familiar, amasi is a really practical way to add nutrition without overcomplicating things.”
READ MORE: I Used AI To Create An Eating Plan For Weight Loss – Here’s What Happened
Easy Ways To Include More Dairy Throughout Your Day
Supporting your protein intake doesn’t need to involve complicated meal plans or expensive ingredients. Dr Piderit recommends focusing on simple ways to spread protein throughout the day.
Easy High-Protein Dairy Meal Ideas
- Breakfast – Berrylicious Smoothie. Start the day in a refreshing way 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).
For someone weighing 80kg, daily protein intake recommendations for GLP-1 therapy sit between 96g and 120g of protein per day. Ultimately, experts say dairy works best when viewed as part of a balanced overall eating pattern rather than a quick-fix weight-loss food. “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,” says Maretha.
READ MORE: 5 Ingredient Sugar-Free Brownies That Actually Taste Good
The Bottom Line
“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 with any weight-loss approach or GLP-1 treatment plan, it’s important to speak to your doctor or dietician about what’s best for your individual health needs.
