Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the fad within the weight reduction neighborhood as of late.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medicine and comparable weight problems medicine could also be up as a lot as 300 p.c over the previous couple of years, in response to one report.
As for what to eat whereas on semaglutide, nicely, we simply launched a GLP-1 Vitamin Plan within the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you are feeling fuller sooner, you’ll probably eat smaller parts, which implies you wish to get essentially the most bang to your buck by way of diet. That’s why many specialists advocate consuming a well-balanced weight loss program for the perfect outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some basic pointers on what to eat whereas on Ozempic or another semaglutide medicines.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a few of the meals that could be most useful.
1. Bone broth
Bone broth pulls double obligation as each a protein supply and a hydration supply. DrFeller recommends ingesting 8 ounces a day as a part of your day by day liquid consumption.
As a result of bone broth accommodates electrolytes like sodium, potassium, and magnesium, it might assist preserve you hydrated higher than plain water, one research exhibits.
2. Dates
“I actually consider individuals who get pleasure from sweets ought to have them, in a aware and intentional manner, in the event that they wish to” Feller says. “It makes us all happier.”
To fulfill that sugary craving, she recommends dates. They’re an excellent supply of fiber excessive in fiber and will not spike your blood sugar as a lot as different dried fruits, when consumed carefully. .
One factor to notice: If you happen to’re coping with early satiety, Feller advises limiting what number of dates you’re snacking on at a time. “Potein is essential,” she explains, “so don’t refill on dates and miss out on that essential macronutrient.”
3. Tofu
Protein is an important macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein particularly, mentioning that almost all Individuals aren’t consuming almost sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In keeping 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—tofu has additionally been proven to cut back the danger of coronary heart illness and assist decrease ldl cholesterol.
4. Seafood
Not solely is seafood one other good supply of lean protein, it additionally accommodates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may help stop well being situations like arthritis and heart problems. They’ll additionally help immune well being and decrease blood strain.
As for what particular seafood is finest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or another form of fish. The secret is to decide on seafood that’s as near its unadulterated kind as potential, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is essential. And whereas ingesting water is a straightforward manner to try this, you too can rehydrate by consuming sure meals.
Dr. Feller suggests including extra greens with a excessive water content material—like cucumbers, zucchini, and different summer season squashes—into your weight loss program. Not solely will these give you extra fluid to assist with digestion, in addition 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 stability your microbiome. Some analysis has proven this may increasingly cut back the danger of sure forms of most cancers, too.
They’re additionally excessive in fiber, which may help enhance digestion and preserve you common. That is particularly essential if you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
If you happen to’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and wish extra steerage, try MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It gives expert-backed instruments and strategies that can assist you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying decide your protein wants or eat extra fiber on the day by day, our plan may help you hit your targets.
