Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the craze within the weight reduction neighborhood today.
Not solely are individuals throughout social media touting the burden loss advantages, prescriptions for diabetes medication and related weight problems remedy could also be up as a lot as 300 p.c over the previous few years, in line with one report.
As a result of the remedy could make you’re feeling fuller quicker, you’ll doubtless eat smaller parts, which implies you need to get probably the most bang to your buck by way of vitamin. That’s why many specialists suggest consuming a well-balanced food plan for the perfect 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 some other semaglutide medicines.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared among the meals that could be most useful.
1. Bone broth
Bone broth pulls double responsibility as each a protein supply and a hydration supply. Dr. Feller recommends consuming 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 maintain you hydrated higher than plain water, one research reveals.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a conscious and intentional means, in the event that they need to” Feller says. “It makes us all happier.”
To fulfill that sugary craving, she recommends dates. They’re a good supply of 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. “Protein is essential,” she explains, “so don’t refill on dates and miss out on that necessary 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, declaring that the majority People aren’t consuming practically sufficient vegetation on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In line with the USDA, a half-cup serving of tofu has about 22 grams of protein.
Together with all the advantages of protein—like higher bone well being and urge for food regulation—there’s rising proof that tofu consumption rather than animal proteins has cardiovascular advantages similar to bettering levels of cholesterol and lowered danger of coronary heart illness.
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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 might help stop well being circumstances like arthritis and heart problems, in addition to enhancements in blood stress.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and reasonably priced will do, whether or not that’s shrimp, salmon, or some other type of fish. The secret is to decide on seafood that’s as near its unadulterated type as potential, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is necessary. And whereas consuming water is a straightforward means to try this, you can even rehydrate by consuming sure meals.
Dr. Feller suggests including extra greens with a excessive water content material—like cucumbers and zucchini—into your food 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 contribute to a wholesome microbiome. Some analysis has proven this may occasionally scale back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which might help enhance digestion and maintain you common. That is particularly necessary whenever you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
Initially printed April 23, 2024
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