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Muskeln) – in Studien grob **20–30%**. Gleichzeitig verbessert sich oft das Verhältnis von Muskel zu Fett.\n- Muskelerhalt liegt **grösstenteils in deiner Hand**: genug Eiweiss und regelmässiges Krafttraining machen den grössten Unterschied.\n- Deshalb zählt nicht die Zahl auf der Waage, sondern **wie** du abnimmst – sichtbar nur über die Körperzusammensetzung.\n\nDie Waage ist eine schlechte Erzählerin. Sie zeigt dir eine einzige Zahl – aber nicht, ob du Fett verloren oder auch Muskeln abgebaut hast. Und genau das ist beim Abnehmen mit GLP-1 der entscheidende Unterschied: Gewicht zu verlieren ist nicht dasselbe wie *gut* abzunehmen.\n\nDieser Artikel zeigt, wie es um den **Muskelabbau** unter GLP-1 wirklich steht, was die Forschung dazu sagt – und vor allem, was du selbst tun kannst, damit am Ende das Fett geht und die Muskeln bleiben.\n\n## **Verlierst du beim Abnehmen mit GLP-1 auch Muskeln?**\n\nJa, einen Teil. Wenn du Gewicht verlierst – ob mit Diät, Operation oder GLP-1 –, stammt ein Teil davon immer aus **fettfreier Masse**, zu der auch Muskeln gehören. In Auswertungen von GLP-1-Studien lag dieser Anteil grob bei **20 bis 30 Prozent** des verlorenen Gewichts \\[1\\].\n\nDas klingt nach viel. Zwei Dinge gehören zur Einordnung:\n\nErstens verbessert sich häufig das **Verhältnis**. In der DXA-Körperanalyse der STEP-1- Studie sank die fettfreie Masse zwar um rund 10 Prozent – ihr *Anteil* am Gesamtgewicht stieg aber leicht, weil noch deutlich mehr **Fett** verloren ging \\[1\\]. Anders gesagt: Der Körper wurde insgesamt schlanker, nicht «muskelärmer» im Verhältnis.\n\nZweitens – und das ist die eigentlich gute Nachricht – hängt der Muskelverlust **mehr von deinem Verhalten als vom Medikament ab**. Genau da kannst du ansetzen.\n\n## **Warum ist Muskelmasse überhaupt so wichtig?**\n\nMuskeln sind nicht nur Optik. Sie sind dein **Stoffwechsel-Motor**: Mehr Muskelmasse heisst, dass dein Körper auch in Ruhe mehr Energie verbraucht. Verlierst du viel Muskel, sinkt der Grundumsatz – und das Gewicht zu *halten* wird schwerer (ein Grund, warum nach Crash-Diäten der Jo-Jo-Effekt droht).\n\nDazu kommen Kraft im Alltag, Beweglichkeit, Knochengesundheit und – gerade ab der Lebensmitte – der Schutz vor altersbedingtem Muskelabbau. Eine niedrige Skelettmuskelmasse ist mit einem rund **57% höheren Risiko für Gesamtsterblichkeit** verbunden \\[2\\]. Muskeln zu halten ist einer der wichtigsten Faktoren dafür, dass dein Ergebnis **gesund und dauerhaft** ist.\n\n## **Die gute Nachricht: Muskelerhalt liegt grösstenteils in deiner Hand**\n\nHier kommt der Teil, den die Schlagzeilen oft auslassen: Wie viel Muskelmasse du behältst, entscheidest grossteils du – über Ernährung und Training. Die Studienlage ist erfreulich deutlich.\n\nAktuelle Auswertungen (2025) zeigen: Wer die GLP-1-Behandlung mit **Krafttraining und gezielter Eiweisszufuhr** kombiniert, kann den Anteil an verlorener Muskelmasse deutlich senken – ein grosser Unterschied zu «einfach nur weniger essen».\n\nDas Medikament dämpft den Appetit – die Muskeln rettest du mit dem, was du isst und wie du dich bewegst.","blog-detail-markdown",{"_uid":119,"content":120,"component":117},"f52f4349-6b8c-4d62-937b-c00e2a8de7f5","## **Wie viel Protein – und welches Training?**\n\nZwei Hebel, beide gut belegt:\n\n**Eiweiss.** Während einer Gewichtsabnahme braucht der Körper überdurchschnittlich viel Protein, um Muskeln zu erhalten. Aktuelle Empfehlungen für Menschen unter GLP-1-Therapie liegen bei rund **1,2 bis 1,6 Gramm pro Kilogramm Körpergewicht pro Tag** – beim Abnehmen eher am oberen Rand. Praktisch heisst das: **20–40 g Protein pro Mahlzeit**, verteilt über den Tag. Gute Quellen sind z. B. Quark, Eier, Hülsenfrüchte, Fisch, Geflügel oder Tofu.\n\nEine Herausforderung dabei: GLP-1 senkt den Appetit – ausgerechnet dann fällt es vielen schwer, genug Eiweiss zu essen. Genau hier hilft ein Plan (und manchmal gezielte Ergänzung).\n\n**Krafttraining.** Proteinreiche Ernährung allein reicht nicht – erst zusammen mit **regelmässigem Krafttraining** bleiben Muskeln wirklich erhalten. Die Empfehlungen lauten grob: **mindestens 2–3 Krafteinheiten pro Woche**, ergänzt durch Ausdauer (Richtwert rund 150 Minuten pro Woche). Du musst kein Bodybuilder werden – schon regelmässiges Training mit dem eigenen Körpergewicht, Bändern oder Hanteln macht einen grossen Unterschied.",{"_uid":122,"imageFit":123,"imageNew":124,"component":125,"description":126,"mobileImage":127,"desktopImage":132},"70ec09ce-7f83-4dcf-84d9-8fcfafc17df3","cover",[],"blog-detail-image-with-description","",{"id":128,"alt":126,"name":126,"focus":126,"title":126,"source":126,"filename":129,"copyright":126,"fieldtype":130,"meta_data":131,"is_external_url":21},197678656166254,"https://a.storyblok.com/f/103647/1200x1600/d0eeb21427/protein-training-mobile.png","asset",{},{"id":133,"alt":126,"name":126,"focus":126,"title":126,"source":126,"filename":134,"copyright":126,"fieldtype":130,"meta_data":135,"is_external_url":21},197678656239983,"https://a.storyblok.com/f/103647/2800x2000/bdb05a6e84/protein-training-desktop.png",{},{"_uid":137,"content":138,"component":117},"91a7e26a-5b28-4ced-93bf-a8d945de852a","## **Warum die Waage dich täuscht – und was du stattdessen messen solltest**\n\nWenn nur die Waage zählt, fliegt der wichtigste Teil unter dem Radar. Minus 6 Kilo können heissen: 6 Kilo Fett weg (super) – oder 4 Kilo Fett und 2 Kilo Muskel (nicht gut). Die Zahl ist dieselbe, die Gesundheit dahinter eine völlig andere.\n\nWas du wirklich sehen willst, ist die **Körperzusammensetzung**: wie viel **Fett** du verlierst und wie viel **Muskelmasse** du hältst. Eine **Muskel-Fett-Analyse** macht genau das sichtbar – und verwandelt «Ich hoffe, ich mache es richtig» in «Ich sehe es schwarz auf weiss». Das motiviert nicht nur, es erlaubt auch, früh gegenzusteuern, wenn zu viel Muskel verloren geht.",{"_uid":140,"content":141,"component":117},"7b35fbd9-c75f-4483-aef3-cb9c568763ea","## **So begleitet *care* deine Körperzusammensetzung**\n\nGenau deshalb ist die Muskel-Fett-Analyse bei *care* fester Teil der Behandlung – nicht einmalig, sondern **jeden Monat**:\n\n- Eine **Standortbestimmung zu Beginn** zeigt deine Ausgangslage.\n- Danach wird **monatlich** deine Körperzusammensetzung gemessen – Fett und Muskel getrennt, nicht nur das Gewicht.\n- In der **ärztlichen Video-Konsultation** wird das Resultat besprochen: Ernährungs- und Trainingstipps, Umgang mit Nebenwirkungen und – falls nötig – Anpassung der Dosierung.\n- In der **App** verfolgst du deinen Verlauf und siehst, ob du auf dem richtigen Weg bist.\n\nSo steht nicht die Waage im Zentrum, sondern ein gesundes, nachhaltiges Ergebnis – ärztlich begleitet.\n\n**Willst du wissen, wo du stehst – und ob eine begleitete Behandlung zu dir passt?** Mach den unverbindlichen **Eignungs-Check**. Bei Eignung schaut das FMH-Ärzteteam von *care* deine Angaben an – ärztlich geprüft, kein Druck. → [Eignung prüfen](/ch-de/tests/medizinische-abnehmen)",{"_uid":143,"imageFit":123,"imageNew":144,"component":125,"description":126,"mobileImage":145,"desktopImage":149},"744607da-9ba7-4532-becc-1d28a64b9a59",[],{"id":146,"alt":126,"name":126,"focus":126,"title":126,"source":126,"filename":147,"copyright":126,"fieldtype":130,"meta_data":148,"is_external_url":21},197678655551842,"https://a.storyblok.com/f/103647/1200x1600/fa5fa4cca6/care-desktop-de-1.png",{},{"id":150,"alt":126,"name":126,"focus":126,"title":126,"source":126,"filename":151,"copyright":126,"fieldtype":130,"meta_data":152,"is_external_url":21},197678655592804,"https://a.storyblok.com/f/103647/2800x2000/f796a30754/care-desktop-de.png",{},{"_uid":154,"content":155,"component":117},"455c07fb-5a9e-450f-b242-53169e59e0fc","## **Fazit**\n\nBeim Abnehmen mit GLP-1 verlierst du auch etwas Muskelmasse – aber wie viel, hast du grösstenteils selbst in der Hand. Genug Eiweiss und regelmässiges Krafttraining sind die stärksten Hebel, und der Blick auf die **Körperzusammensetzung** statt nur auf die Waage macht den Unterschied zwischen «leichter» und «gesünder». Wer das misst und ärztlich begleitet, nimmt nicht einfach ab – sondern richtig.\n\n## **Häufige Fragen**\n\n**Baut man mit GLP-1 zwangsläufig Muskeln ab?** Ein Teil des Gewichtsverlusts ist fettfreie Masse, aber der Muskelabbau lässt sich mit Eiweiss und Krafttraining stark begrenzen. In Studien mit Training und ausreichend Protein fiel der Muskelverlust entsprechend gering aus.\n\n**Wie viel Protein soll ich pro Tag essen?** Als Richtwert gelten rund 1,2–1,6 g pro Kilogramm Körpergewicht pro Tag, beim Abnehmen eher am oberen Rand – idealerweise auf mehrere Mahlzeiten verteilt. Deine individuelle Menge bespricht die Ärztin oder der Arzt mit dir.\n\n**Reicht Eiweiss allein, um Muskeln zu halten?** Nein. Eiweiss wirkt am besten zusammen mit regelmässigem Krafttraining (rund 2–3-mal pro Woche).\n\n**Warum misst *care* monatlich die Muskel-Fett-Analyse?** Weil die Waage allein nicht zeigt, ob du Fett oder Muskel verlierst. Die monatliche Messung macht deinen Fortschritt sichtbar und erlaubt, die Behandlung bei Bedarf anzupassen.",{"_uid":157,"content":158,"component":117},"65ea0c41-1796-43fd-8355-ba260ca642a9","### \n\n### **Medizinischer Hinweis**\n\n*Dieser Artikel dient der allgemeinen Information und Gesundheitsaufklärung. Er ersetzt keine individuelle ärztliche Beratung, Diagnose oder Behandlung. Erwähnte verschreibungspflichtige Behandlungen sind nur auf ärztliche Verordnung erhältlich. Bei gesundheitlichen Beschwerden wende dich an eine Ärztin oder einen Arzt.*",{"_uid":160,"title":161,"content":162,"component":163},"dfcf9981-a5e1-4ea1-80fd-ad83325d265f","Quellenverzeichnis","\\[1\\] Wilding JPH, et al. *Once-weekly semaglutide in adults with overweight or obesity (STEP 1).* N Engl J Med. 2021;384(11):989–1002. doi:[10.1056/NEJMoa2032183](https://doi.org/10.1056/NEJMoa2032183).\n\n\\[2\\] Low skeletal muscle mass index and all-cause mortality risk in adults: a systematic review and meta-analysis of prospective cohort studies. PLOS One. 2023. doi:[10.1371/journal.pone.0286745](https://doi.org/10.1371/journal.pone.0286745).","BlogDetailCollapsibleMarkdown",[165],{"_uid":166,"title":167,"no_index":21,"og_image":168,"canonical":169,"component":172,"no_follow":21,"description":173,"image_param":174,"hide_sitemap":21},"95269a16-d9b8-47b3-9cf0-6b89f0c1a6bb","GLP-1 & Muskelabbau: Körperzusammensetzung statt nur Waage","//a.storyblok.com/f/103647/2400x1200/6c0cf8ac49/meta-image.png",{"id":126,"url":126,"linktype":170,"fieldtype":171,"cached_url":126},"story","multilink","meta","Verliert man mit GLP-1 auch Muskeln? Wie du mit Eiweiss und Training Muskeln hältst und warum die Körperzusammensetzung zählt, nicht die Waage.\n","1200x600","Muskeln statt nur Kilos: Warum die Körperzusammensetzung beim Abnehmen mit GLP-1 entscheidend ist",{"name":177,"created_at":178,"published_at":179,"updated_at":180,"id":181,"uuid":182,"content":183,"slug":196,"full_slug":197,"sort_by_date":198,"position":199,"tag_list":200,"is_startpage":21,"parent_id":201,"meta_data":198,"group_id":202,"first_published_at":203,"release_id":198,"lang":204,"path":198,"alternates":205,"default_full_slug":197,"translated_slugs":214,"_stopResolving":19},"Ion Haab","2025-05-09T09:50:28.577Z","2026-07-13T14:12:02.645Z","2026-07-13T14:12:02.668Z",667229075,"dbe1382d-9385-4b6d-ab19-354507ac4c39",{"_uid":184,"name":177,"role":185,"photo":186,"isFemale":21,"linkedin":190,"location":193,"component":194,"description":195},"ba3aab97-7f88-42ae-a0d6-8f3a8f778bbb","Co-Founder & CEO",{"id":187,"alt":126,"name":126,"focus":126,"title":126,"source":126,"filename":188,"copyright":126,"fieldtype":130,"meta_data":189,"is_external_url":21},22188452,"https://a.storyblok.com/f/103647/160x160/0e3f6c1029/image_160.png",{},{"id":126,"url":191,"linktype":192,"fieldtype":171,"cached_url":191},"https://www.linkedin.com/in/ionhaab/?originalSubdomain=ch","url","Zurich, Switzerland","author","Ion ist CEO und Mitgründer von CARE, einem Tech-Unternehmen mit der Vision, das Gesundheitswesen durch Digitalisierung und einen stärkeren Fokus auf Prävention nachhaltig zu verändern – und Gesundheit für alle zugänglicher und verständlicher zu machen.","ion-haab","ch-de/blog/authors/ion-haab",null,-10,[],417185126,"0fc6c493-f890-42fa-9716-3ec46202c6e5","2025-05-09T11:35:29.488Z","default",[206,210],{"id":207,"name":177,"slug":196,"published":19,"full_slug":208,"is_folder":21,"parent_id":209},667188311,"ch-en/blog/authors/ion-haab",417185127,{"id":211,"name":177,"slug":196,"published":19,"full_slug":212,"is_folder":21,"parent_id":213},667229092,"ch-fr/blog/authors/ion-haab",667229091,[],"blog-detail",[217],{"name":6,"created_at":218,"published_at":219,"updated_at":220,"id":221,"uuid":5,"content":222,"slug":9,"full_slug":7,"sort_by_date":198,"position":225,"tag_list":226,"is_startpage":21,"parent_id":227,"meta_data":198,"group_id":228,"first_published_at":219,"release_id":198,"lang":204,"path":198,"alternates":229,"default_full_slug":7,"translated_slugs":230,"_stopResolving":19},"2026-07-14T15:36:42.506Z","2026-07-14T15:37:08.815Z","2026-07-14T15:37:08.827Z",198057175085137,{"_uid":223,"title":6,"component":224},"eb4823f2-8d98-4589-b527-123b2de64101","category",-50,[],417185121,"b2abb5be-bc73-46d4-8c0c-6f9a98628bdd",[],[],"Beim Abnehmen mit GLP-1 verlierst du nicht nur Fett, sondern auch einen Teil Muskelmasse – das ist normal, aber nicht egal. 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