The “Add-a-Zero” Rule: A Simple Way to Spot Lean Proteins
If you're using GLP-1 medications like semaglutide or tirzepatide for weight loss, or you're in a calorie deficit for any reason, protein becomes one of the most important nutrients in your day. But not all protein sources are created equal—some are packed with extra fat and calories that can work against your goals.
To help you make smarter choices quickly, here's a simple label-reading trick I teach my patients:
The “Add-a-Zero” Protein Rule.
Why Protein Matters on GLP-1s or in a Calorie Deficit
When you’re eating less (either because of reduced appetite on a GLP-1 or an intentional calorie deficit), your body risks losing muscle along with fat. Eating enough protein:
Helps preserve muscle mass
Keeps your metabolism more stable
Improves fullness and satiety
Supports hair, skin, and recovery
But eating “enough” protein can be hard when you're not that hungry. That’s why it's essential to maximize the protein in every bite—and that’s where this rule comes in.
How the “Add-a-Zero” Rule Works
It’s simple and effective—perfect for label reading when comparing food products:
Look at the grams of protein per serving.
Add a zero to that number.
Compare the result to the total calories.
If the protein number (with the added zero) is equal to or greater than the total calories, it’s a lean protein source.
Examples in Practice
Cheddar Cheese (Tilamook)
90 calories
5 grams of protein
Add a zero → 50
50 is less than 90 → Not a lean protein
Verdict: Better used as a flavor enhancer or snack, not a main protein source.
Turkey Burger (Frozen)
250 calories
24 grams of protein
Add a zero → 240
240 is almost equal to 250 → Moderate protein density
Verdict: Decent meal protein, but not the leanest. Good for variety.
Chicken Breast (Skinless)
110 calories
23 grams of protein
Add a zero → 230
230 is more than 110 → Very lean protein
Verdict: Excellent source of lean protein. Use regularly in meals.
When to Use This Rule
This rule is most useful when comparing similar types of foods, such as:
Protein bars
Greek yogurts
Frozen meals
Packaged snacks
Deli meats
It helps you identify which product offers more protein per calorie so you can get the most nutritional benefit even when you’re eating less overall.
What Else Should You Look For?
The “Add-a-Zero” rule is a great shortcut, but it’s only one part of the picture. When choosing protein sources, also consider:
The type of protein (animal vs. plant-based)
Added sugars or sweeteners
Unhealthy fats
Excess sodium
Overall ingredient quality
You want to choose foods that support your goals without compromising your health in other areas.
Lean Protein Staples to Keep on Hand
Here are some high-protein, low-calorie options that typically perform well with this rule:
Skinless chicken or turkey breast
Low-fat or nonfat Greek yogurt
Egg whites
Tofu and tempeh
White fish like tilapia or cod
Legumes such as lentils or black beans (moderate portions)
Ready for a Personalized Plan?
If you’re taking a GLP-1 medication or are interested in starting, your protein needs and nutritional strategy should be personalized to your goals and lifestyle. I offer comprehensive telemedicine care, including:
Medication prescribing and management
Lab orders (available in Colorado and Phoenix)
Customized treatment plans and nutrition advice
Let’s create a science-based, sustainable approach that works for your body and your life.