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 info concerning drug interactions is supplied.
In case you’re taking a GLP-1 remedy like Ozempic or Wegovy, you’re positively not alone.
And although these may help many individuals shed some pounds, they aren’t at all times a magic treatment.
So, it’s necessary to develop wholesome habits for efficient weight administration and long-term well being.
A balanced food regimen supplies important vitamins and helps forestall power ailments.
Additionally, GLP-1s haven’t been proven for use long-term. Some information exhibits that most sufferers cease taking GLP-1s after a yr or two. Stopping them, particularly with out way of life adjustments, could cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on one of the best dietary steering for these taking GLP-1s and whether or not they’re secure for long-term use (2). Whereas utilizing GLP-1s, good diet and way of life selections may also assist scale back some unintended effects, akin to:
- Gastrointestinal points
- Urge for food suppression, which frequently results in under-eating
- Nutrient deficiencies
- Muscle loss.
Nevertheless, food regimen and way of life adjustments may not handle different frequent or uncommon however critical unintended effects. It’s at all times finest to seek the advice of your physician about any issues concerning GLP-1s.
Listed here are some sensible tips about easy methods to use MyFitnessPal to help your GLP-1 journey.
How you can Use MyFitnessPal to Assist Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is an important 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 method that taking GLP-1s aids weight reduction is by suppressing urge for food and lowering meals cravings (2, 3).
So, as a substitute of usually feeling hungry or serious about meals, you may 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 crucial (4). This ensures your physique will get all of the vitamins it wants to keep up vitality ranges and performance correctly (5).
Typically, girls’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go beneath 1,500, aside 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 general impaired well being (8, 9).
So, it’s necessary for individuals on GLP-1 meds to observe their calorie and nutrient consumption.
Probably the greatest methods to do that is by conserving a meals journal.
Utilizing a software like MyFitnessPal to log meals can simplify this. It permits you to rapidly spot any calorie or nutrient deficits. You may then modify your food regimen.
Nutrient-dense meals are a number of 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.
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Monitoring Protein
Protein helps you’re feeling full, retains hormones and enzymes in verify, 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 lively individuals and those that need to protect muscle whereas shedding pounds.
It could be particularly necessary when taking GLP-1s. Some research recommend 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, akin to:
- Elevated danger of damage (13)
- Lack of power (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 drugs, getting sufficient protein may assist preserve muscle well being.
MyFitnessPal makes it simple to trace your every 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, is perhaps finest for sustaining lean physique mass throughout weight reduction (18).
This larger quantity of protein could also be higher than the standard decrease every day consumption of 60 grams or 0.8 grams per kilogram (18).
A great rule of thumb may very well be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.
In case you battle with urge for food, strive consuming small quantities of high-protein meals all through the day as a substitute of consuming giant quantities at each meal (19).
Protecting monitor of how a lot protein you eat additionally helps you intend balanced meals with the precise mixture of carbs, fat, and proteins for continued weight reduction success.
If you need some inspiration, strive MyFitnessPal’s free 7-day high-protein food regimen plan.
Concerning the Consultants:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling international public well being and diet training.
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 concentrate on analysis and illness prevention.
Monitoring Train
After all, when speaking about muscle upkeep throughout weight reduction, we are able to’t omit train.
A exercise routine, particularly power coaching, could also be necessary for individuals who take GLP-1s. It would assist them preserve a wholesome weight after stopping remedy (20).
You may log your workouts 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 may assist make your stools extra common and constant (22).
GLP-1 drugs have been proven to trigger gastrointestinal unintended effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals could assist scale back these unintended effects and help digestive well being (22, 24).
Many individuals fall wanting their fiber wants. Utilizing monitoring apps like MyFitnessPal can improve consciousness of their consumption.
By logging meals, you may establish one of the best choices to create fiber-rich meals and incorporate them into your weekly routine.
Typically, for diarrhea or constipation, you’ll need to improve your soluble fiber consumption (25).
Good sources of soluble fiber embrace:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
In case you’re solely coping with constipation, additionally add extra insoluble fiber by consuming entire vegetables and fruit 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 is perhaps perfect (27).
Take a look at this fiber quiz from MyFitnessPal to see in case you’re getting sufficient fiber in your food regimen!
In case you’re ranging from a low-fiber food regimen, improve your fiber consumption step by step (28). Additionally, hydrate to keep away from discomfort or digestive points.
You may modify your every day fiber objectives within the MyFitnessPal app based mostly in your wants.
Monitoring Hydration
Nausea and vomiting will be frequent unintended effects of GLP-1 drugs.
In reality, 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 critical, so it’s necessary to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 drugs can result in dehydration.
Even in case you don’t have these signs, adjustments 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 remedy unintended effects, particularly constipation, as fluid is crucial for digestion.
So, preserve correct hydration ranges whereas taking GLP-1s to reduce negative effects.
Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s an excellent behavior to stay with for general wellness (31).
Enter MyFitnessPal’s hydration monitoring function.
You may simply log your fluid consumption, offering an efficient method to set and obtain every day hydration objectives.
Many unsweetened liquids are glorious choices to satisfy your every 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 every day (32). In case you train repeatedly or stay in a heat local weather, you’ll want the upper finish.
Alter your hydration objectives within the MyFitnessPal app based mostly 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 objectives:
- Meal timestamps may help make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein objectives.
- Logging reminders can present light 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 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, try 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 drugs, selling your long-term success.
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