This text is supplied solely for informational functions. It’s not medical recommendation and shouldn’t be used as an alternative choice to doctor session, analysis, or remedy; or relied upon to make medical selections, diagnose, or deal with any well being circumstances. No data concerning drug interactions is supplied.
When you’re taking a GLP-1 medication like Ozempic or Wegovy, you’re positively not alone.
And although these might help many individuals drop a few pounds, they aren’t all the time a magic treatment.
So, it’s essential to develop wholesome habits for efficient weight administration and long-term well being.
A balanced eating regimen gives important vitamins and helps forestall persistent ailments.
Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge exhibits that most patients stop taking GLP-1s after a yr or two. Stopping them, particularly with out life-style modifications, may 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 life-style decisions may additionally assist cut back some unwanted effects, comparable to:
- Gastrointestinal points
- Urge for food suppression, which frequently results in under-eating
- Nutrient deficiencies
- Muscle loss.
Nevertheless, eating regimen and life-style modifications won’t deal with different frequent or uncommon however severe unwanted effects. It’s all the time finest to seek the advice of your physician about any considerations concerning GLP-1s.
Listed below are some sensible recommendations on tips on how to use MyFitnessPal to help your GLP-1 journey.
Learn how to Use MyFitnessPal to Help 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 normally 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 usually feeling hungry or occupied with meals, you may overlook to eat sufficient or get full too rapidly if you do.
This may increasingly sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie needs is crucial (4). This ensures your physique will get all of the vitamins it wants to take care of power ranges and performance correctly (5).
Usually, ladies’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go below 1,500, aside from particular causes and as supervised by a well being skilled (6).
Consuming lower than this quantity may have an effect on your well being.
Not assembly your minimal calorie wants may cause nutrient deficiencies (7). This contains micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip may cause fatigue, weakened immune operate, and total impaired well being (8, 9).
So, it’s essential for folks on GLP-1 meds to observe their calorie and nutrient consumption.
Among the finest methods to do that is by protecting 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 may then regulate your eating regimen.
Nutrient-dense meals are a few of the best foods for people taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense components might help you get essentially the most diet out of smaller meals.
Monitoring Protein
Protein helps you’re feeling full, retains hormones and enzymes in verify, helps your physique’s capabilities, 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 lively folks and people who need to protect muscle whereas reducing weight.
It could be particularly essential when taking GLP-1s. Some research counsel that as much as 50% of the burden misplaced on a GLP-1 could also be lean muscle mass, not physique fats (12).
A lack of muscle mass may cause long-term issues, comparable to:
- Elevated threat of damage (13)
- Lack of power (13)
- Decreased mobility (13)
- Slowed metabolism (14)
- Poorer coronary heart well being (15)
- Elevated insulin resistance (16)
- Decreased longevity (17)
For anybody on GLP-1 medicines, getting sufficient protein may assist keep muscle well being.
MyFitnessPal makes it simple to trace your each 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 increased quantity of protein could also be higher than the standard decrease each day consumption of 60 grams or 0.8 grams per kilogram (18).
rule of thumb could possibly be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.
When you battle with urge for food, attempt consuming small quantities of high-protein foods all through the day as an alternative of consuming giant quantities at each meal (19).
Retaining monitor of how a lot protein you eat additionally helps you intend balanced meals with the best mix of carbs, fats, and proteins for continued weight reduction success.
If you need some inspiration, attempt MyFitnessPal’s free 7-day high-protein diet plan.
In regards to the Consultants:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting companies 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
After all, when speaking about muscle upkeep throughout weight reduction, we are able to’t omit train.
A workout routine, particularly power coaching, could also be essential for individuals who take GLP-1s. It’d assist them keep a wholesome weight after stopping remedy (20).
You may log your workout routines inside the MyFitnessPal app or sync with different health apps and units, like Fitbit, Garmin, or Apple Well being, to simply monitor your actions and progress.
Monitoring Fiber
Research have proven that fiber, notably soluble fiber, slows down how briskly your abdomen empties and makes you’re feeling fuller, controlling your urge for food (21).
Fiber can even assist make your stools extra common and constant (22).
GLP-1 medicines have been proven to trigger gastrointestinal unwanted effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist cut back these unwanted effects and help digestive well being (22, 24).
Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can enhance consciousness of their consumption.
By logging meals, you possibly can establish the most effective choices to create fiber-rich meals and incorporate them into your weekly routine.
Usually, for diarrhea or constipation, you’ll need to enhance your soluble fiber consumption (25).
Good sources of soluble fiber embody:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
When you’re solely coping with constipation, additionally add extra insoluble fiber by consuming complete fruit and veggies with skins.
However everybody ought to embody a mixture of each soluble and insoluble fiber of their eating regimen (26).
Fiber suggestions are normally round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day could be supreme (27).
Take a look at this fiber quiz from MyFitnessPal to see if you happen to’re getting sufficient fiber in your eating regimen!
When you’re ranging from a low-fiber eating regimen, enhance your fiber consumption step by step (28). Additionally, hydrate to keep away from discomfort or digestive points.
You may regulate your each day fiber targets within the MyFitnessPal app primarily based in your wants.
Monitoring Hydration
Nausea and vomiting will be frequent unwanted effects of GLP-1 medicines.
The truth is, vomiting has been proven to occur in about 5 to twenty% of individuals taking GLP-1s (29). However for a lot of, these signs normally go away inside 1 to eight days (29).
But when vomiting is extreme or doesn’t cease, it could possibly 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 if you happen to don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This may elevate your threat of dehydration.
Dehydration will be harmful and worsen medicine unwanted 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 an excellent behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring function.
You may simply log your fluid intake, offering an efficient solution to set and obtain each day hydration targets.
Many unsweetened liquids are wonderful choices to fulfill your each 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 couple of half-ounce to an oz of fluid per pound of physique weight each day (32). When you train often or stay in a heat local weather, you’ll want the upper finish.
Modify 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 folks on GLP-1s with their eating regimen and life-style targets:
- Meal timestamps might 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 way of recipe discovery.
- Monitoring your weight and different physique measurements within the app might help you monitor progress and keep motivated.
Lastly, for extra help, try MyFitnessPal’s new 7-day GLP-1 Nutrition Plan, designed by registered dietitians.
These options might help you undertake nutritious diet and life-style habits whereas on GLP-1 medicines, selling your long-term success.
The submit How MyFitnessPal Can Support Your GLP-1 Journey appeared first on MyFitnessPal Blog.