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 choices, diagnose, or deal with any well being circumstances. No info concerning drug interactions is offered.
For those who’re taking a GLP-1 treatment like Ozempic or Wegovy, you’re positively not alone.
And although these will help many individuals shed pounds, they aren’t all the time a magic remedy.
So, it’s essential to develop wholesome habits for efficient weight administration and long-term well being.
A balanced food plan offers important vitamins and helps forestall power illnesses.
Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge exhibits that almost all sufferers cease taking GLP-1s after a 12 months 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 most effective dietary steerage for these taking GLP-1s and whether or not they’re secure for long-term use (2). Whereas utilizing GLP-1s, good vitamin and way of life selections may also assist scale back some uncomfortable side effects, corresponding to:
Gastrointestinal points
Urge for food suppression, which frequently results in under-eating
Nutrient deficiencies
Muscle loss.
Nonetheless, food plan and way of life adjustments won’t tackle different widespread or uncommon however critical uncomfortable side effects. It’s all the time finest to seek the advice of your physician about any considerations concerning GLP-1s.
Listed here are some sensible recommendations on the right way to use MyFitnessPal to assist your GLP-1 journey.
How you can Use MyFitnessPal to Assist Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is a vital a part of most weight reduction plans.
Calorie restriction may be the toughest a part of weight administration. It normally 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 decreasing meals cravings (2, 3).
So, as a substitute of usually feeling hungry or excited about meals, you may overlook to eat sufficient or get full too rapidly while 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 important (4). This ensures your physique will get all of the vitamins it wants to keep up power ranges and performance correctly (5).
Usually, ladies’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go beneath 1,500, apart from particular causes and as supervised by a well being skilled (6).
Consuming lower than this quantity may 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 perform, and total impaired well being (8, 9).
So, it’s essential for individuals on GLP-1 meds to observe their calorie and nutrient consumption.
The most effective methods to do that is by conserving a meals journal.
Utilizing a instrument like MyFitnessPal to log meals can simplify this. It allows you to rapidly spot any calorie or nutrient deficits. You may then alter your food plan.
Nutrient-dense meals are a number of the finest meals for individuals taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements will help you get probably the most vitamin out of smaller meals.
Monitoring Protein
Protein helps you are feeling full, retains hormones and enzymes in examine, 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 energetic individuals and those that need to protect muscle whereas losing a few pounds.
It might be particularly essential 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, corresponding to:
Elevated danger of harm (13)
Lack of energy (13)
Decreased mobility (13)
Slowed metabolism (14)
Poorer coronary heart well being (15)
Elevated insulin resistance (16)
Decreased longevity (17)
For anybody on GLP-1 drugs, getting sufficient protein may assist keep muscle well being.
MyFitnessPal makes it straightforward 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 increased quantity of protein could also be higher than the everyday decrease each 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, strive consuming small quantities of high-protein meals all through the day as a substitute of consuming massive quantities at each meal (19).
Maintaining observe of how a lot protein you eat additionally helps you intend balanced meals with the correct mix of carbs, fat, and proteins for continued weight reduction success.
If you’d like 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 gives impactful vitamin consulting providers to main well being manufacturers. She is an influential determine in vitamin science communication, selling international 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 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 energy coaching, could also be essential for individuals who take GLP-1s. It’d assist them keep a wholesome weight after stopping therapy (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 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 also assist make your stools extra common and constant (22).
GLP-1 drugs have been proven to trigger gastrointestinal uncomfortable side effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist scale back these uncomfortable side effects and assist 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 the most effective choices to create fiber-rich meals and incorporate them into your weekly routine.
Usually, 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
For those who’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 normally round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day could be very best (27).
Try this fiber quiz from MyFitnessPal to see when you’re getting sufficient fiber in your food plan!
For those who’re ranging from a low-fiber food plan, enhance your fiber consumption steadily (28). Additionally, hydrate to keep away from discomfort or digestive points.
You may alter your each day fiber targets within the MyFitnessPal app based mostly in your wants.
Monitoring Hydration
Nausea and vomiting may be widespread uncomfortable side effects of GLP-1 drugs.
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 normally 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 essential to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 drugs 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 increase your danger of dehydration.
Dehydration may be harmful and worsen treatment uncomfortable side effects, particularly constipation, as fluid is important for digestion.
So, keep correct hydration ranges whereas taking GLP-1s to attenuate negative effects.
Staying hydrated additionally helps power ranges, metabolism, and a wholesome weight (30). It’s a great behavior to stay with for total wellness (31).
Enter MyFitnessPal’s hydration monitoring characteristic.
You may simply log your fluid consumption, offering an efficient technique to set and obtain each day hydration targets.
Many unsweetened liquids are wonderful choices to satisfy 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 goal for a few half-ounce to an oz. of fluid per pound of physique weight each day (32). For those who train recurrently or reside in a heat local weather, you’ll want the upper finish.
Modify your hydration targets 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 plan and way of life targets:
Meal timestamps will help make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein targets.
Logging reminders can present light nudges, serving to you keep on observe with these targets and improve your accountability.
In-app recipes concentrate on high-protein and GLP-1-friendly choices, inspiring you to discover various and balanced meals by means of recipe discovery.
Monitoring your weight and different physique measurements within the app will help you monitor progress and keep motivated.
Lastly, for added assist, take a look at MyFitnessPal’s new 7-day GLP-1 Vitamin Plan, designed by registered dietitians.
These options will help you undertake nutritious diet and way of life habits whereas on GLP-1 drugs, selling your long-term success.
The submit How MyFitnessPal Can Assist Your GLP-1 Journey appeared first on MyFitnessPal Weblog.
