Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the trend within the weight reduction group today.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medication and comparable weight problems medicine could also be up as a lot as 300 p.c over the previous couple of years, in accordance with one report.
As for what to eat whereas on semaglutide, effectively, we simply launched a GLP-1 Vitamin Plan within the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you’re feeling fuller sooner, you’ll probably eat smaller parts, which suggests you wish to get probably the most bang in your buck when it comes to diet. That’s why many specialists suggest consuming a well-balanced weight loss plan for the very best outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some common pointers on what to eat whereas on Ozempic or every other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a few of the meals that could be most useful.
1. Bone broth
Bone broth pulls double obligation as each a protein supply and a hydration supply. DrFeller recommends ingesting 8 ounces a day as a part of your every day liquid consumption.
As a result of bone broth comprises electrolytes like sodium, potassium, and magnesium, it could assist hold you hydrated higher than plain water, one research exhibits.
2. Dates
“I actually consider individuals who take pleasure in sweets ought to have them, in a conscious and intentional method, in the event that they wish to” Feller says. “It makes us all happier.”
To fulfill that sugary craving, she recommends dates. They’re supply of fiber excessive in fiber and will not spike your blood sugar as a lot as different dried fruits, when consumed carefully. .
One factor to notice: In case you’re coping with early satiety, Feller advises limiting what number of dates you’re snacking on at a time. “Potein is essential,” she explains, “so don’t refill on dates and miss out on that vital macronutrient.”
3. Tofu
Protein is a vital macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is an enormous fan of plant protein particularly, mentioning that almost all People aren’t consuming almost sufficient vegetation on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. Based on the USDA, a half-cup serving of tofu has about 22 grams of protein.
Together with the entire advantages of protein—like higher bone well being and urge for food regulation—tofu has additionally been proven to cut back the chance of coronary heart illness and assist decrease ldl cholesterol.
4. Seafood
Not solely is seafood one other good supply of lean protein, it additionally comprises polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may help forestall well being situations like arthritis and heart problems. They’ll additionally assist immune well being and decrease blood strain.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or every other form of fish. The hot button is to decide on seafood that’s as near its unadulterated type as doable, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas ingesting water is a straightforward method to do this, it’s also possible to rehydrate by consuming sure meals.
Dr. Feller suggests including extra greens with a excessive water content material—like cucumbers, zucchini, and different summer season squashes—into your weight loss plan. Not solely will these give you extra fluid to assist with digestion, additionally they have some dietary worth. Win-win.
6. Cruciferous greens
Dr. Feller likes cruciferous veggies like cabbage, broccoli, cauliflower, or Brussels sprouts primarily for the intestine well being advantages. They include sure compounds that may promote the expansion of wholesome intestine micro organism and stability your microbiome. Some analysis has proven this will cut back the chance of sure sorts of most cancers, too.
They’re additionally excessive in fiber, which may help enhance digestion and hold you common. That is particularly vital whenever you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
In case you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steering, take a look at MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It gives expert-backed instruments and methods that can assist you obtain sustainable weight reduction by way of more healthy habits. Whether or not that’s studying learn how to decide your protein wants or learn how to eat extra fiber on the every day, our plan may help you hit your targets.
