The 11 Greatest GLP-1 Myths, Busted by Skilled Dietitians

For those who’ve spent any time on social media recently, you may need seen conflicting claims about GLP-1 weight reduction medicines. One put up says they’ll fully kill your urge for food. One other warns about scary unwanted effects. Another person declares reducing weight this manner is “dishonest.”

With all of the noise on the market, it’s powerful to know what’s really true about these medicines. We requested registered dietitians to set the document straight on the most important myths floating round.

Fantasy 1: You’ll By no means Be Hungry on a GLP-1

Since these medicines hit the mainstream, you’ve most likely heard folks declare they fully eradicate urge for food. Some corners of the web are filled with customers saying they must power themselves to eat.

The Fact: GLP-1s Scale back Urge for food (1), Not Get rid of It

Whereas some folks do expertise a big drop in urge for food, (1) complete lack of starvation isn’t the objective. “If somebody is discovering it onerous to eat or their urge for food has modified considerably, it’s essential to share that data with their healthcare supplier in order that any issues might be addressed early and infrequently,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Diet. It’s essential to concentrate on consuming sufficient meals and a balanced weight loss program whereas on GLP-1s to scale back the chance of diet deficiencies. (1)

GLP-1s work via a number of mechanisms past simply curbing starvation. (1) They will additionally gradual gastric emptying, regulate blood sugar, and assist scale back “meals noise” (that fixed psychological chatter about meals). (1) Weight reduction is only one consequence somebody may even see whereas taking a GLP-1. (1).

Fantasy 2: You’ll Drop a Lot of Weight Quick

Seeing dramatic superstar transformations on TV could make it simple to consider GLP-1s will soften kilos away virtually in a single day, with out a lot effort in your half.

The Fact: Weight Loss Seems to be Totally different for Everybody

“Whether or not in your feed or on TV you may even see essentially the most dramatic earlier than and after outcomes however they typically skip offering the context on what it took and the time it took for the person to attain these outcomes. It’s essential to keep in mind that gradual weight reduction is really helpful and fully regular,” (4) says Jaeger. Your beginning weight, weight loss program and train habits, dosage, and genetics all affect your particular timeline.

A balanced weight reduction fee is usually 1-2 kilos per week. (4) Identical to every other weight reduction strategy, gradual and regular tends to win the race with GLP-1s. Concentrate on what’s lifelike to your physique, not what you see in your screens.

Fantasy 3: GLP-1s Will Make You Look Dangerous

You’ve most likely heard about “Ozempic face” — a time period that refers to a hollowed-out, gaunt look supposedly attributable to these medicines. (5) 

The Fact: Dramatic Modifications to Look Aren’t Inevitable

Right here’s the factor: any vital weight reduction can lead to adjustments like free pores and skin or facial fats loss. (6) This isn’t distinctive to GLP-1s. (6)

“The looks-focused narrative ignores the well being enhancements folks could expertise whereas taking a GLP-1, like higher blood sugar administration, (7) weight administration, decreased cardiovascular threat and extra (1),” says Jaeger. 

Fantasy 4: You Can Use GLP-1s Quick-Time period to Leap-Begin Weight Loss

Possibly you’re pondering: I’ll simply take this remedy for a couple of months to get issues shifting, then cease as soon as I’ve hit my objective weight. It sounds logical, proper?

The Fact: GLP-1s Are Designed for Lengthy-Time period Use

“It’s comprehensible that people could not need to keep on a drugs long-term and actually analysis has proven that many discontinue taking a GLP-1 remedy inside a 12 months and a few could return on the remedy however not all, ” (8) says Jaeger. “Nevertheless, one research has proven that folks regain about two-thirds of the burden they misplaced after stopping the remedy. (9) For this reason constructing sturdy weight loss program and train habits is a key part of any weight reduction journey.” (1) Earlier than making any adjustments to your prescription medicines it’s crucial that you just converse along with your healthcare supplier. 

GLP-1 therapy might be seen as a long-term dedication for many individuals. (2) 

Fantasy 5: You Can Eat No matter You Need and Skip Train

Given how efficient GLP-1s might be (10), you would possibly assume weight loss program and train develop into non-compulsory. In spite of everything, if the remedy is doing the heavy lifting, why trouble with the remaining?

The Fact: Diet and Motion Nonetheless Matter

Weight reduction continues to be about power stability; your meals consumption and exercise ranges all the time play a task. (1) “GLP-1s could function one piece of the burden loss puzzle. Forming wholesome habits in the case of your weight loss program and train are vital parts of your weight reduction journey,” says Jaeger.

Sure vitamins develop into particularly essential while you’re reducing weight whereas on a GLP-1. (1) Protein helps muscle mass in periods of weight reduction.(11) In the meantime, resistance train helps muscle mass (11) whereas burning energy (12), plus all the opposite bodily and psychological well being advantages that include common train. (13)

Fantasy 6: Taking GLP-1s Is “Dishonest” at Weight Loss

There’s nonetheless a lingering perception that “actual” weight reduction solely counts if you happen to do it via weight loss program and train alone. Utilizing remedy? That’s taking the straightforward manner out, or so the parable goes.

The Fact: Treating Weight problems With Remedy Isn’t Dishonest

Weight problems is acknowledged as a persistent, complicated illness in medical analysis and by public well being organizations.(4) Remedy could also be used to deal with this persistent illness, (3), similar to diabetes, (14) hypertension, (15) or every other persistent situation.

“Managing a persistent situation is not any simple process, and everybody’s journey to higher well being appears completely different,” says Jaeger. “Whether or not somebody is utilizing life-style adjustments, remedy or a mixture of each, their efforts name for our understanding, not judgement.”

Fantasy 7: You Want Extraordinarily Excessive Quantities of Protein

Browse any GLP-1 discussion board and also you’ll see folks claiming they’re consuming 150 plus grams of protein every day, chugging a number of protein shakes, and obsessing over hitting huge protein targets.

The Fact: Reasonable Protein Will increase Are Normally Sufficient

Sure, protein is essential for preserving muscle and staying full throughout weight reduction. However you don’t must go overboard. (16)  “Most individuals do properly with a average enhance,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Diet Scientist. “It’s extra about consistency and stability than hitting excessive numbers.”

Analysis suggests aiming for as much as 1.2-1.5 grams per kilogram of your superb physique weight, or 80-120g per day for most individuals. That’s removed from the triple-digit targets you would possibly see on-line. (1)

Fantasy 8: Everybody Experiences Extreme Digestive Aspect Results

Horror tales about nausea, vomiting, and different digestive points dominate on-line discussions about GLP-1s. It’s sufficient to make anybody hesitate earlier than beginning these medicines.

The Fact: Aspect Results Differ and Usually Enhance Over Time

Whereas digestive unwanted effects are frequent, they’re not common or everlasting for most individuals. “Many sufferers expertise delicate nausea when beginning or growing their dose, nevertheless it usually improves inside a couple of weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working carefully along with your healthcare supplier to titrate your dose correctly can decrease unwanted effects. Consuming smaller, extra frequent meals and avoiding high-fat meals may assist handle digestive discomfort. (1)

Fantasy 9: You’ll Lose Solely Fats (Not Muscle)

Some folks assume that as a result of GLP-1s are so focused and efficient, they’ll solely burn fats whereas preserving all of your muscle mass robotically.

The Fact: Muscle Loss Can Occur With out the Proper Assist

“Any vital calorie deficit places you susceptible to dropping extra muscle than you’d like together with fats,” says Saletta. “That’s why sufficient protein consumption and resistance coaching are so vital whereas taking GLP-1s.” (1)

The remedy doesn’t discriminate between fats and muscle loss. It’s worthwhile to actively work to protect muscle via diet (particularly protein) and power coaching workout routines. (1)

Fantasy 10: If You’re Not Dropping Weight Quick, the Remedy Isn’t Working

When your coworker misplaced 15 kilos of their first month on a GLP-1 however you’ve solely misplaced 4, it’s pure to fret the remedy isn’t working for you.

The Fact: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is very particular person,” says Saletta. “Scientists are nonetheless studying concerning the components that affect weight reduction on GLP-1. As a result of there’s a lot to be taught, evaluating your self to others isn’t useful.” (18)

Even when the dimensions isn’t shifting as rapidly as you’d hoped, have a look at different markers: Are you feeling higher? (19) Is your blood sugar enhancing? (20) Are you experiencing much less meals noise? (21) These are all indicators the remedy is working, even when weight reduction is gradual.

Fantasy 11: You Can’t Drink Alcohol on GLP-1s

Some on-line communities counsel you could fully eradicate alcohol whereas taking GLP-1 medicines, making it seem to be the 2 are incompatible.

The Fact: Moderation Is Key, However Alcohol Isn’t Forbidden

“Present steerage doesn’t rule out alcohol outright,” says Saletta. “It’s really helpful to have minimal alcohol consumption, although, as a result of it could worsen sure gastrointestinal signs like nausea and acid reflux disease.” (1)

Many individuals additionally discover their tolerance for alcohol decreases on GLP-1s, or that they merely don’t crave it as a lot. (22) (23) For those who do select to drink alcohol, begin slowly, keep hydrated, and take note of how your physique responds. As all the time, speak to your healthcare supplier about what’s applicable to your state of affairs.

The Backside Line

GLP-1 medicines are highly effective instruments for managing weight and metabolic well being–however they’re not magic capsules, they usually’re not with out nuance. The fact is extra complicated than what you’ll see in most social media posts or informal conversations.

For those who’re contemplating these medicines or at the moment taking them, your greatest supply of data is all the time going to be your healthcare group. They may also help you separate evidence-based details from viral fiction.

And bear in mind: utilizing remedy to assist your well being objectives isn’t one thing to really feel ashamed about. It’s a legit medical intervention that, when mixed with sustainable life-style habits, may also help many individuals obtain higher well being outcomes.

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