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 load loss advantages, prescriptions for diabetes medication and related weight problems medicine could also be up as a lot as 300 p.c over the previous few years, in accordance with 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’re feeling fuller quicker, you’ll seemingly eat smaller parts, which suggests you wish to get probably the most bang on your buck by way of diet. That’s why many specialists advocate consuming a well-balanced eating regimen 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 some other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared among 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 consuming 8 ounces a day as a part of your every day liquid consumption.
As a result of bone broth comprises electrolytes like sodium, potassium, and magnesium, it could assist preserve you hydrated higher than plain water, one examine exhibits.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a conscious and intentional approach, 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 should not spike your blood sugar as a lot as different dried fruits, when consumed sparsely. .
One factor to notice: In the event 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 necessary macronutrient.”
3. Tofu
Protein is a necessary macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein specifically, declaring that the majority Individuals aren’t consuming practically sufficient crops 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 the entire advantages of protein—like higher bone well being and urge for food regulation—tofu has additionally been proven to cut back the chance 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 may also help forestall well being circumstances like arthritis and heart problems. They’ll additionally help immune well being and decrease blood stress.
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 sort of fish. The secret is to decide on seafood that’s as near its unadulterated kind as doable, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is necessary. And whereas consuming water is a simple approach to do 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 time squashes—into your eating regimen. 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 occasionally cut back the chance of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which may also help enhance digestion and preserve you common. That is particularly necessary if you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
In the event you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steering, try MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It offers expert-backed instruments and methods that can assist you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying tips on how to decide your protein wants or tips on how to eat extra fiber on the every day, our plan may also help you hit your targets.