Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the craze within the weight reduction group as of late.
Not solely are individuals throughout social media touting the burden loss advantages, prescriptions for diabetes medicine and comparable weight problems treatment could also be up as a lot as 300 % over the previous few years, based on one report.
As for what to eat whereas on semaglutide, nicely, we simply launched a GLP-1 Diet Plan within the MyFitnessPal app devoted simply to that. However as a result of the treatment could make you are feeling fuller quicker, you’ll possible eat smaller parts, which implies you wish to get probably the most bang on your buck by way of vitamin. That’s why many specialists suggest consuming a well-balanced eating regimen for the most effective outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some normal pointers on what to eat whereas on Ozempic or some other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a few of the meals which may be most useful.
1. Bone broth
Bone broth pulls double responsibility 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 incorporates electrolytes like sodium, potassium, and magnesium, it might assist preserve you hydrated higher than plain water, one examine reveals.
2. Dates
“I actually imagine 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 a great supply of fiber excessive in fiber and will not spike your blood sugar as a lot as different dried fruits, when consumed sparsely. .
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 vital macronutrient.”
3. Tofu
Protein is a necessary macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is an enormous fan of plant protein specifically, stating that almost all Individuals aren’t consuming practically sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In line 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 scale 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 incorporates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may help stop well being circumstances like arthritis and heart problems. They will additionally help immune well being and decrease blood stress.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or some other type of fish. The secret is to decide on seafood that’s as near its unadulterated kind as attainable, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas ingesting water is a straightforward manner to try this, you may as well 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 eating regimen. Not solely will these offer you extra fluid to assist with digestion, additionally 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 steadiness your microbiome. Some analysis has proven this may increasingly scale back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which may help enhance digestion and preserve you common. That is particularly vital while 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 treatment like Ozempic—or plan to sooner or later—and wish extra steerage, try MyFitnessPal’s new 7-day GLP-1 Diet Plan. It supplies expert-backed instruments and strategies that will help you obtain sustainable weight reduction by means of more healthy habits. Whether or not that’s studying the right way to decide your protein wants or the right way to eat extra fiber on the day by day, our plan may help you hit your targets.
