This text is offered solely for informational functions. It isn’t medical recommendation and shouldn’t be used as an alternative to doctor session, analysis, or therapy; or relied upon to make medical selections, diagnose, or deal with any well being circumstances. No info relating to drug interactions is offered.
Should you’re taking a GLP-1 medication like Ozempic or Wegovy, you’re undoubtedly not alone.
And although these can assist many individuals reduce weight, they aren’t all the time a magic remedy.
So, it’s necessary to develop wholesome habits for efficient weight administration and long-term well being.
A balanced weight loss program offers 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 life-style adjustments, could cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on the perfect dietary steering 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 selections may also assist cut back some unintended effects, comparable to:
- Gastrointestinal points
- Urge for food suppression, which frequently results in under-eating
- Nutrient deficiencies
- Muscle loss.
Nevertheless, weight loss program and life-style adjustments won’t handle different frequent or uncommon however critical unintended effects. It’s all the time greatest to seek the advice of your physician about any considerations relating to GLP-1s.
Listed below are some sensible tips about find out how to use MyFitnessPal to help your GLP-1 journey.
How you can Use MyFitnessPal to Help Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is a necessary a part of most weight reduction plans.
Calorie restriction might 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 a substitute of usually feeling hungry or enthusiastic about meals, you may neglect to eat sufficient or get full too rapidly if you do.
This may occasionally 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 keep up 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 underneath 1,500, aside 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 could cause nutrient deficiencies (7). This consists of micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip could cause fatigue, weakened immune operate, and general impaired well being (8, 9).
So, it’s necessary for individuals on GLP-1 meds to observe their calorie and nutrient consumption.
Among the finest methods to do that is by protecting 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’ll be able to then modify your weight loss program.
Nutrient-dense meals are a number of the best foods for people taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense substances can assist 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 verify, 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 individuals and people who wish to protect muscle whereas reducing weight.
It might be particularly necessary when taking GLP-1s. Some research recommend 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 could cause long-term issues, comparable to:
- Elevated danger of harm (13)
- Lack of energy (13)
- Diminished mobility (13)
- Slowed metabolism (14)
- Poorer coronary heart well being (15)
- Elevated insulin resistance (16)
- Diminished longevity (17)
For anybody on GLP-1 drugs, getting sufficient protein may assist preserve 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 greatest for sustaining lean physique mass throughout weight reduction (18).
This increased quantity of protein could also be higher than the standard decrease each day consumption of 60 grams or 0.8 grams per kilogram (18).
A very good rule of thumb may very well 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 foods all through the day as a substitute of consuming giant quantities at each meal (19).
Conserving monitor of how a lot protein you eat additionally helps you intend balanced meals with the correct mix of carbs, fats, and proteins for continued weight reduction success.
If you need some inspiration, strive MyFitnessPal’s free 7-day high-protein diet plan.
Concerning the Specialists:
Kelsey Costa, MS, RDN is a registered dietitian and author who affords impactful vitamin consulting companies 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 skilled 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 workout routine, particularly energy coaching, could also be necessary for individuals who take GLP-1s. It would assist them preserve a wholesome weight after stopping therapy (20).
You’ll be able to log your workout routines throughout 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 may assist make your stools extra common and constant (22).
GLP-1 drugs have been proven to trigger gastrointestinal unintended effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals could 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 may determine the perfect choices to create fiber-rich meals and incorporate them into your weekly routine.
Usually, for diarrhea or constipation, you’ll wish to enhance your soluble fiber consumption (25).
Good sources of soluble fiber embody:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
Should you’re solely coping with constipation, additionally add extra insoluble fiber by consuming entire vegatables and fruits with skins.
However everybody ought to embody a mixture of each soluble and insoluble fiber of their weight loss program (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 when you’re getting sufficient fiber in your weight loss program!
Should you’re ranging from a low-fiber weight loss program, enhance your fiber consumption regularly (28). Additionally, hydrate to keep away from discomfort or digestive points.
You’ll be able to modify your each day fiber targets within the MyFitnessPal app primarily based in your wants.
Monitoring Hydration
Nausea and vomiting might be frequent unintended effects of GLP-1 drugs.
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 may very well be critical, so it’s necessary 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 may elevate your danger of dehydration.
Dehydration might be harmful and worsen remedy unintended effects, particularly constipation, as fluid is crucial for digestion.
So, preserve correct hydration ranges whereas taking GLP-1s to reduce negative effects.
Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s behavior to stay with for general wellness (31).
Enter MyFitnessPal’s hydration monitoring characteristic.
You’ll be able to simply log your fluid intake, offering an efficient approach to set and obtain each day hydration targets.
Many unsweetened liquids are glorious 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 commonly or stay in a heat local weather, you’ll want the upper finish.
Alter your hydration targets 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 weight loss program and life-style targets:
- Meal timestamps can assist make sure you’re consuming persistently 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 monitor with these targets and improve your accountability.
- In-app recipes deal with high-protein and GLP-1-friendly choices, inspiring you to discover different and balanced meals by way of recipe discovery.
- Monitoring your weight and different physique measurements within the app can assist you monitor progress and keep motivated.
Lastly, for added help, try MyFitnessPal’s new 7-day GLP-1 Nutrition Plan, designed by registered dietitians.
These options can assist you undertake nutritious diet and life-style habits whereas on GLP-1 drugs, selling your long-term success.
The submit How MyFitnessPal Can Support Your GLP-1 Journey appeared first on MyFitnessPal Blog.
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