This text is supplied solely for informational functions. It isn’t medical recommendation and shouldn’t be used as an alternative choice to doctor session, analysis, or therapy; or relied upon to make medical choices, diagnose, or deal with any well being circumstances. No data concerning drug interactions is supplied.
Should you’re taking a GLP-1 remedy like Ozempic or Wegovy, you’re positively not alone.
And although these will help many individuals drop extra 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 plan gives important vitamins and helps stop continual illnesses.
Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge reveals that most sufferers cease taking GLP-1s after a yr or two. Stopping them, particularly with out life-style adjustments, could cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on one of the best dietary steerage for these taking GLP-1s and whether or not they’re protected for long-term use (2). Whereas utilizing GLP-1s, good vitamin and life-style decisions may additionally assist cut back some unintended effects, comparable to:
- Gastrointestinal points
- Urge for food suppression, which regularly results in under-eating
- Nutrient deficiencies
- Muscle loss.
Nonetheless, food plan and life-style adjustments may not handle different widespread or uncommon however severe unintended effects. It’s at all times 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.
Methods to Use MyFitnessPal to Help Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is an important a part of most weight reduction plans.
Calorie restriction may 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 lowering meals cravings (2, 3).
So, as an alternative of usually feeling hungry or eager about meals, you would possibly neglect to eat sufficient or get full too shortly once 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 take care of power ranges and performance correctly (5).
Typically, girls’s calorie consumption shouldn’t drop under 1,200 per day, and males’s shouldn’t go underneath 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 contains micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip could cause fatigue, weakened immune perform, and total impaired well being (8, 9).
So, it’s essential for folks on GLP-1 meds to look at their calorie and nutrient consumption.
Probably the greatest methods to do that is by retaining a meals journal.
Utilizing a software like MyFitnessPal to log meals can simplify this. It helps you to shortly spot any calorie or nutrient deficits. You’ll be able to then modify your food plan.
Nutrient-dense meals are among the finest meals for folks taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements will help you get probably the most vitamin out of smaller meals.
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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 need to protect muscle whereas shedding weight.
It could be particularly essential 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, comparable to:
- Elevated danger of harm (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 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 greater quantity of protein could also be higher than the everyday decrease each day consumption of 60 grams or 0.8 grams per kilogram (18).
A superb rule of thumb could possibly be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.
Should you 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).
Protecting monitor of how a lot protein you eat additionally helps you intend balanced meals with the suitable mixture of carbs, fat, and proteins for continued weight reduction success.
In order for you some inspiration, strive MyFitnessPal’s free 7-day high-protein food plan plan.
In regards to the Specialists:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful vitamin consulting providers to main well being manufacturers. She is an influential determine in vitamin science communication, selling world public well being and vitamin training.
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house vitamin professional and vitamin scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State College with a deal with 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’d assist them keep a wholesome weight after stopping therapy (20).
You’ll be able to 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 also can assist make your stools extra common and constant (22).
GLP-1 medicines have been proven to trigger gastrointestinal unintended effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist cut back these unintended 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’ll be able to 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 enhance your soluble fiber consumption (25).
Good sources of soluble fiber embrace:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
Should you’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 plan (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 if you happen to’re getting sufficient fiber in your food plan!
Should you’re ranging from a low-fiber food plan, enhance your fiber consumption step by step (28). Additionally, hydrate to keep away from discomfort or digestive points.
You’ll be able to modify your each day fiber objectives within the MyFitnessPal app based mostly in your wants.
Monitoring Hydration
Nausea and vomiting may be widespread unintended effects of GLP-1 medicines.
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 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, adjustments in your consuming habits and urge for food could make you drink much less throughout meals. This could elevate your danger of dehydration.
Dehydration may be harmful and worsen remedy unintended 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 behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring characteristic.
You’ll be able to simply log your fluid consumption, offering an efficient option to set and obtain each day hydration objectives.
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 few half-ounce to an oz of fluid per pound of physique weight each day (32). Should you train frequently or dwell in a heat local weather, you’ll want the upper finish.
Modify 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 folks on GLP-1s with their food plan and life-style objectives:
- Meal timestamps will 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 mild nudges, serving to you keep on monitor with these objectives and improve your accountability.
- In-app recipes deal with high-protein and GLP-1-friendly choices, inspiring you to discover diverse and balanced meals by recipe discovery.
- Monitoring your weight and different physique measurements within the app will help you monitor progress and keep motivated.
Lastly, for added help, try MyFitnessPal’s new 7-day GLP-1 Diet Plan, designed by registered dietitians.
These options will help you undertake nutritious diet and life-style habits whereas on GLP-1 medicines, selling your long-term success.
The put up How MyFitnessPal Can Help Your GLP-1 Journey appeared first on MyFitnessPal Weblog.
