This text is offered 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 selections, diagnose, or deal with any well being situations. No info concerning drug interactions is offered.
For those who’re taking a GLP-1 medication like Ozempic or Wegovy, you’re undoubtedly not alone.
And although these might help many individuals shed pounds, they aren’t at all times a magic treatment.
So, it’s vital to develop wholesome habits for efficient weight administration and long-term well being.
A balanced food regimen supplies important vitamins and helps forestall continual illnesses.
Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge reveals that most patients stop taking GLP-1s after a yr or two. Stopping them, particularly with out way of life adjustments, may cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on the perfect 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 way of life selections may also assist cut back some unwanted effects, equivalent 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 unwanted effects. It’s at all times finest to seek the advice of your physician about any issues concerning GLP-1s.
Listed below are some sensible recommendations on the right way to use MyFitnessPal to assist your GLP-1 journey.
The right way to Use MyFitnessPal to Assist Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is a necessary 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 an alternative of typically feeling hungry or enthusiastic about meals, you may neglect to eat sufficient or get full too rapidly once you do.
This will sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie needs is crucial (4). This ensures your physique will get all of the vitamins it wants to take care of vitality ranges and performance correctly (5).
Usually, ladies’s calorie consumption shouldn’t drop beneath 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 may cause nutrient deficiencies (7). This contains micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip may cause fatigue, weakened immune operate, and total impaired well being (8, 9).
So, it’s vital for individuals on GLP-1 meds to observe their calorie and nutrient consumption.
Among the best methods to do that is by conserving a meals journal.
Utilizing a software like MyFitnessPal to log meals can simplify this. It helps you to rapidly spot any calorie or nutrient deficits. You possibly can then modify your food regimen.
Nutrient-dense meals are among the best foods for people taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements might help you get probably the most diet out of smaller meals.
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Monitoring Protein
Protein helps you are feeling full, retains hormones and enzymes in test, 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 people who need to protect muscle whereas reducing weight.
It could be particularly vital when taking GLP-1s. Some research counsel 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 may cause long-term issues, equivalent 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 may assist preserve muscle well being.
MyFitnessPal makes it straightforward 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 likely to be finest for sustaining lean physique mass throughout weight reduction (18).
This greater quantity of protein could also be higher than the standard decrease every day consumption of 60 grams or 0.8 grams per kilogram (18).
rule of thumb may very well be to goal for 3 meals a day, every containing about 20 to 30 grams of protein.
For those who battle with urge for food, attempt consuming small quantities of high-protein foods all through the day as an alternative of consuming massive quantities at each meal (19).
Holding observe of how a lot protein you eat additionally helps you intend balanced meals with the precise mix of carbs, fats, and proteins for continued weight reduction success.
In order for you some inspiration, attempt MyFitnessPal’s free 7-day high-protein diet plan.
Concerning the Specialists:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting companies to main well being manufacturers. She is an influential determine in diet science communication, selling world public well being and diet training.
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet knowledgeable and diet 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 miss train.
A workout routine, particularly power coaching, could also be vital for individuals who take GLP-1s. It would assist them preserve a wholesome weight after stopping therapy (20).
You possibly can log your workout routines inside the MyFitnessPal app or sync with different health apps and units, like Fitbit, Garmin, or Apple Well being, to simply observe your actions and progress.
Monitoring Fiber
Research have proven that fiber, significantly soluble fiber, slows down how briskly your abdomen empties and makes you are feeling fuller, controlling your urge for food (21).
Fiber may assist make your stools extra common and constant (22).
GLP-1 medicines have been proven to trigger gastrointestinal unwanted effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist cut back these unwanted effects and assist 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 determine the perfect choices to create fiber-rich meals and incorporate them into your weekly routine.
Usually, for diarrhea or constipation, you’ll need to improve your soluble fiber consumption (25).
Good sources of soluble fiber embody:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
For those who’re solely coping with constipation, additionally add extra insoluble fiber by consuming complete vegatables and fruits with skins.
However everybody ought to embody 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 likely to be best (27).
Try this fiber quiz from MyFitnessPal to see when you’re getting sufficient fiber in your food regimen!
For those who’re ranging from a low-fiber food regimen, improve your fiber consumption regularly (28). Additionally, hydrate to keep away from discomfort or digestive points.
You possibly can modify your every day fiber objectives within the MyFitnessPal app primarily based in your wants.
Monitoring Hydration
Nausea and vomiting will be frequent unwanted effects of GLP-1 medicines.
The truth is, 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 vital to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 medicines can result in dehydration.
Even when you don’t have these signs, adjustments in your consuming habits and urge for food could make you drink much less throughout meals. This will elevate your danger of dehydration.
Dehydration will be harmful and worsen remedy unwanted effects, particularly constipation, as fluid is crucial for digestion.
So, preserve correct hydration ranges whereas taking GLP-1s to attenuate negative effects.
Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s a great behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring function.
You possibly can simply log your fluid intake, offering an efficient option to set and obtain every day hydration objectives.
Many unsweetened liquids are wonderful choices to fulfill 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 goal for a few half-ounce to an oz. of fluid per pound of physique weight every day (32). For those who train often or reside in a heat local weather, you’ll want the upper finish.
Regulate 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 individuals on GLP-1s with their food regimen and way of life objectives:
- Meal timestamps might 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 light nudges, serving to you keep on observe with these objectives and improve your accountability.
- In-app recipes deal with high-protein and GLP-1-friendly choices, inspiring you to discover various and balanced meals via recipe discovery.
- Monitoring your weight and different physique measurements within the app might help you monitor progress and keep motivated.
Lastly, for extra assist, try MyFitnessPal’s new 7-day GLP-1 Nutrition Plan, designed by registered dietitians.
These options might help you undertake nutritious diet and way of life habits whereas on GLP-1 medicines, selling your long-term success.
The put up How MyFitnessPal Can Support Your GLP-1 Journey appeared first on MyFitnessPal Blog.
