This text is supplied solely for informational functions. It’s not medical recommendation and shouldn’t be used as an alternative to doctor session, analysis, or therapy; or relied upon to make medical choices, diagnose, or deal with any well being situations. No data relating to drug interactions is supplied.
For those who’re taking a GLP-1 medicine like Ozempic or Wegovy, you’re positively not alone.
And although these may help many individuals drop pounds, they aren’t at all times a magic treatment.
So, it’s essential to develop wholesome habits for efficient weight administration and long-term well being.
A balanced food regimen gives important vitamins and helps stop power ailments.
Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge exhibits that almost all sufferers cease taking GLP-1s after a 12 months or two. Stopping them, particularly with out way of life modifications, could cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on the most effective dietary steerage for these taking GLP-1s and whether or not they’re protected for long-term use (2). Whereas utilizing GLP-1s, good diet and way of life decisions may also assist cut back some uncomfortable side effects, reminiscent of:
Gastrointestinal points
Urge for food suppression, which frequently results in under-eating
Nutrient deficiencies
Muscle loss.
Nonetheless, food regimen and way of life modifications may not handle different frequent or uncommon however severe uncomfortable side effects. It’s at all times finest to seek the advice of your physician about any issues relating to GLP-1s.
Listed below are some sensible recommendations on learn how to use MyFitnessPal to help your GLP-1 journey.
Easy methods to Use MyFitnessPal to Assist Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is a necessary a part of most weight reduction plans.
Calorie restriction will be the toughest a part of weight administration. It often makes us really feel hungrier, particularly at first.
However a technique that taking GLP-1s aids weight reduction is by suppressing urge for food and decreasing meals cravings (2, 3).
So, as an alternative of typically feeling hungry or desirous about meals, you would possibly neglect to eat sufficient or get full too rapidly whenever you do.
This may occasionally sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie wants is crucial (4). This ensures your physique will get all of the vitamins it wants to keep up power ranges and performance correctly (5).
Typically, girls’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go below 1,500, apart from particular causes and as supervised by a well being skilled (6).
Consuming lower than this quantity might have an effect on your well being.
Not assembly your minimal calorie wants could cause nutrient deficiencies (7). This consists of micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip could cause fatigue, weakened immune operate, and total impaired well being (8, 9).
So, it’s essential for individuals on GLP-1 meds to look at their calorie and nutrient consumption.
The most effective methods to do that is by conserving a meals journal.
Utilizing a software like MyFitnessPal to log meals can simplify this. It allows you to rapidly spot any calorie or nutrient deficits. You possibly can then alter your food regimen.
Nutrient-dense meals are among the finest meals for individuals taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense components may help you get probably the most diet out of smaller meals.
You may additionally likeWhat to Know About GLP-1 Pure Options >
Monitoring Protein
Protein helps you are feeling full, retains hormones and enzymes in examine, helps your physique’s features, and balances fluids and electrolytes (10, 11).
Consuming sufficient protein additionally ensures the physique has the constructing blocks it wants for muscle tissue restore and upkeep (11).
That is important for energetic individuals and those that wish to protect muscle whereas losing a few pounds.
It might be particularly essential when taking GLP-1s. Some research counsel that as much as 50% of the load misplaced on a GLP-1 could also be lean muscle mass, not physique fats (12).
A lack of muscle mass could cause long-term issues, reminiscent of:
Elevated danger of damage (13)
Lack of power (13)
Diminished mobility (13)
Slowed metabolism (14)
Poorer coronary heart well being (15)
Elevated insulin resistance (16)
Diminished longevity (17)
For anybody on GLP-1 medicines, getting sufficient protein would possibly assist keep muscle well being.
MyFitnessPal makes it straightforward to trace your day by day protein consumption.
Protein wants throughout weight reduction are private. However analysis means that 80 grams of protein per day, or 1 gram per kilogram of physique weight, could be finest for sustaining lean physique mass throughout weight reduction (18).
This greater quantity of protein could also be higher than the everyday decrease day by day consumption of 60 grams or 0.8 grams per kilogram (18).
A very good rule of thumb may very well be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.
For those who wrestle with urge for food, strive consuming small quantities of high-protein meals all through the day as an alternative of consuming massive quantities at each meal (19).
Holding monitor of how a lot protein you eat additionally helps you propose balanced meals with the right combination of carbs, fat, and proteins for continued weight reduction success.
If you’d like some inspiration, strive MyFitnessPal’s free 7-day high-protein food regimen plan.
Concerning the Specialists:
Kelsey Costa, MS, RDN is a registered dietitian and author who affords impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling world public well being and diet schooling.
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet professional and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a give attention to analysis and illness prevention.
Monitoring Train
In fact, when speaking about muscle upkeep throughout weight reduction, we are able to’t omit train.
A exercise routine, particularly power coaching, could also be essential for individuals who take GLP-1s. It would assist them keep a wholesome weight after stopping therapy (20).
You possibly can log your workout routines throughout the MyFitnessPal app or sync with different health apps and gadgets, like Fitbit, Garmin, or Apple Well being, to simply monitor your actions and progress.
Monitoring Fiber
Research have proven that fiber, significantly soluble fiber, slows down how briskly your abdomen empties and makes you are feeling fuller, controlling your urge for food (21).
Fiber also can assist make your stools extra common and constant (22).
GLP-1 medicines have been proven to trigger gastrointestinal uncomfortable side effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist cut back these uncomfortable side effects and help digestive well being (22, 24).
Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can improve consciousness of their consumption.
By logging meals, you may establish the most effective choices to create fiber-rich meals and incorporate them into your weekly routine.
Typically, for diarrhea or constipation, you’ll wish to improve your soluble fiber consumption (25).
Good sources of soluble fiber embrace:
Floor flax seeds
Brussels sprouts
Avocados
Black beans
Rolled oats
For those who’re solely coping with constipation, additionally add extra insoluble fiber by consuming complete fruit and veggies with skins.
However everybody ought to embrace a mixture of each soluble and insoluble fiber of their food regimen (26).
Fiber suggestions are often round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day could be ideally suited (27).
Try this fiber quiz from MyFitnessPal to see in the event you’re getting sufficient fiber in your food regimen!
For those who’re ranging from a low-fiber food regimen, improve your fiber consumption regularly (28). Additionally, hydrate to keep away from discomfort or digestive points.
You possibly can alter your day by day fiber targets within the MyFitnessPal app primarily based in your wants.
Monitoring Hydration
Nausea and vomiting will be frequent uncomfortable side effects of GLP-1 medicines.
In actual fact, vomiting has been proven to occur in about 5 to twenty% of individuals taking GLP-1s (29). However for a lot of, these signs often go away inside 1 to eight days (29).
But when vomiting is extreme or doesn’t cease, it may very well be severe, so it’s essential to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 medicines can result in dehydration.
Even in the event you don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This may increase your danger of dehydration.
Dehydration will be harmful and worsen medicine uncomfortable side effects, particularly constipation, as fluid is crucial for digestion.
So, keep correct hydration ranges whereas taking GLP-1s to reduce negative effects.
Staying hydrated additionally helps power ranges, metabolism, and a wholesome weight (30). It’s a superb behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring characteristic.
You possibly can simply log your fluid consumption, offering an efficient strategy to set and obtain day by day hydration targets.
Many unsweetened liquids are glorious choices to fulfill your day by day fluid wants, together with:
Plain water
Seltzer water
Coconut water
Low-fat milk or plant milk
Espresso and tea (in common quantities)
Low-sodium broth-based soups
Most individuals ought to intention for a few half-ounce to an oz of fluid per pound of physique weight day by day (32). For those who train repeatedly or dwell in a heat local weather, you’ll want the upper finish.
Alter your hydration targets within the MyFitnessPal app primarily based in your wants and exercise ranges.
Different useful options
MyFitnessPal additionally has different useful options to assist individuals on GLP-1s with their food regimen and way of life targets:
Meal timestamps may help make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein targets.
Logging reminders can present mild nudges, serving to you keep on monitor with these targets and improve your accountability.
In-app recipes give attention to high-protein and GLP-1-friendly choices, inspiring you to discover different and balanced meals by means of recipe discovery.
Monitoring your weight and different physique measurements within the app may help you monitor progress and keep motivated.
Lastly, for extra help, take a look at MyFitnessPal’s new 7-day GLP-1 Vitamin Plan, designed by registered dietitians.
These options may help you undertake nutritious diet and way of life habits whereas on GLP-1 medicines, selling your long-term success.
The put up How MyFitnessPal Can Assist Your GLP-1 Journey appeared first on MyFitnessPal Weblog.
