The way we think about weight loss today is a clear shift away from traditional dieting. While medications like GLP-1 have become a major talking point, they are just one part of a broader change in how people are approaching their health. Today, the focus is no longer only on eating less or cutting out certain foods. Instead, there is growing emphasis on protecting strength and maintaining lean muscle while losing excess body fat.
At the same time, nutrition advice is evolving. Rather than enforced restriction, the focus is shifting towards prioritising protein and choosing foods that offer more nutritional value in every bite. These changes are grounded in a stronger scientific understanding of how the body works – from metabolism and muscle health to the role of sustainable eating patterns in long-term weight management.
Dr Monique Piderit, a Registered Dietitian says, “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. 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.
Muscle matters
Maretha Vermaak, Registered Dietitian at Rediscover Dairy says, “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.
“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.”
How to have a healthy day with dairy
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).
