Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the trend within the weight reduction group as of late.
Not solely are folks throughout social media touting the load loss advantages, prescriptions for diabetes medicine and related weight problems medicine could also be up as a lot as 300 p.c over the previous couple of years, in accordance with one report.
As for what to eat whereas on semaglutide, effectively, we simply launched a GLP-1 Diet Plan within the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you’re feeling fuller quicker, you’ll possible eat smaller parts, which suggests you need to get essentially the most bang to your buck when it comes to vitamin. That’s why many consultants suggest consuming a well-balanced food regimen for the most effective outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some basic tips on what to eat whereas on Ozempic or some other semaglutide medicines.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a number 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 each day liquid consumption.
As a result of bone broth comprises electrolytes like sodium, potassium, and magnesium, it might assist hold you hydrated higher than plain water, one examine reveals.
2. Dates
“I actually imagine individuals who take pleasure in sweets ought to have them, in a aware and intentional method, in the event that they need 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 carefully. .
One factor to notice: Should you’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 an enormous fan of plant protein particularly, mentioning that the majority Individuals aren’t consuming practically sufficient vegetation on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In response to 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 comprises polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which will help stop well being situations like arthritis and heart problems. They’ll additionally assist 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 some other type of fish. The secret’s 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 simple method to do 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 time squashes—into your food 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 comprise 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 kinds of most cancers, too.
They’re additionally excessive in fiber, which will help enhance digestion and hold you common. That is particularly essential while you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
Should you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steering, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan. It supplies expert-backed instruments and strategies that can assist you obtain sustainable weight reduction by more healthy habits. Whether or not that’s studying learn how to decide your protein wants or learn how to eat extra fiber on the each day, our plan will help you hit your objectives.
