This text is offered 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 info relating to drug interactions is offered.
In the event you’re taking a GLP-1 remedy like Ozempic or Wegovy, you’re undoubtedly not alone.
And although these may also help many individuals shed pounds, they aren’t all the time a magic treatment.
So, it’s vital to develop wholesome habits for efficient weight administration and long-term well being.
A balanced weight loss program offers important vitamins and helps forestall continual 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 yr or two. Stopping them, particularly with out life-style 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 secure for long-term use (2). Whereas utilizing GLP-1s, good diet and life-style decisions may additionally assist scale back some unwanted side effects, akin to:
Gastrointestinal points
Urge for food suppression, which frequently results in under-eating
Nutrient deficiencies
Muscle loss.
Nonetheless, weight loss program and life-style modifications may not handle different widespread or uncommon however severe unwanted side effects. It’s all the time finest to seek the advice of your physician about any considerations relating to GLP-1s.
Listed here are some sensible recommendations on how you can use MyFitnessPal to assist your GLP-1 journey.
Methods 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 might 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 typically feeling hungry or fascinated about meals, you would possibly overlook to eat sufficient or get full too rapidly once you do.
This will likely sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie wants is important (4). This ensures your physique will get all of the vitamins it wants to keep up power ranges and performance correctly (5).
Typically, ladies’s calorie consumption shouldn’t drop under 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 contains 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 vital for folks on GLP-1 meds to look at their calorie and nutrient consumption.
Among the finest methods to do that is by retaining a meals journal.
Utilizing a software like MyFitnessPal to log meals can simplify this. It enables you to rapidly spot any calorie or nutrient deficits. You may then alter your weight loss program.
Nutrient-dense meals are a few of the finest meals for folks taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements may also help you get essentially the most diet out of smaller meals.
Monitoring Protein
Protein helps you’re feeling full, retains hormones and enzymes in test, 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 wish to protect muscle whereas losing a few pounds.
It could be particularly vital when taking GLP-1s. Some research recommend 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 could cause long-term issues, akin to:
Elevated threat of damage (13)
Lack of energy (13)
Lowered mobility (13)
Slowed metabolism (14)
Poorer coronary heart well being (15)
Elevated insulin resistance (16)
Lowered longevity (17)
For anybody on GLP-1 medicines, getting sufficient protein would possibly 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.
In the event you wrestle with urge for food, attempt consuming small quantities of high-protein meals 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 propose balanced meals with the right combination of carbs, fat, and proteins for continued weight reduction success.
If you need some inspiration, attempt MyFitnessPal’s free 7-day high-protein weight loss program plan.
In regards to 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 skilled and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a concentrate on 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 energy coaching, could also be vital 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 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’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 side effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist scale back these unwanted side effects and assist 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’ll be able to 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 enhance your soluble fiber consumption (25).
Good sources of soluble fiber embody:
Floor flax seeds
Brussels sprouts
Avocados
Black beans
Rolled oats
In the event 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 weight loss program (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 superb (27).
Try this fiber quiz from MyFitnessPal to see in case you’re getting sufficient fiber in your weight loss program!
In the event you’re ranging from a low-fiber weight loss program, enhance your fiber consumption regularly (28). Additionally, hydrate to keep away from discomfort or digestive points.
You may alter your each day fiber objectives within the MyFitnessPal app primarily based in your wants.
Monitoring Hydration
Nausea and vomiting might be widespread unwanted side effects of GLP-1 medicines.
In truth, 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 vital to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 medicines can result in dehydration.
Even in case you don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This could increase your threat of dehydration.
Dehydration might be harmful and worsen remedy unwanted side effects, particularly constipation, as fluid is important 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 very good behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring function.
You may simply log your fluid consumption, offering an efficient strategy to set and obtain each day hydration objectives.
Many unsweetened liquids are glorious 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). In the event you train frequently or reside in a heat local weather, you’ll want the upper finish.Â
Alter your hydration objectives 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 weight loss program and life-style objectives:
Meal timestamps may also help make sure you’re consuming persistently all through the day, serving to you hit your calorie, micronutrient, and protein objectives.
Logging reminders can present mild nudges, serving to you keep on monitor with these objectives and improve your accountability.
In-app recipes concentrate on high-protein and GLP-1-friendly choices, inspiring you to discover diversified and balanced meals via recipe discovery.
Monitoring your weight and different physique measurements within the app may also help you monitor progress and keep motivated.
Lastly, for extra assist, try MyFitnessPal’s new 7-day GLP-1 Vitamin Plan, designed by registered dietitians.
These options may also help you undertake nutritious diet and life-style habits whereas on GLP-1 medicines, selling your long-term success.
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