Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the trend within the weight reduction group today.
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 few years, based on 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 seemingly eat smaller parts, which suggests you wish to get essentially the most bang in your buck when it comes to vitamin. That’s why many specialists advocate consuming a well-balanced weight loss program for the most effective outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some normal tips 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 number 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 accommodates electrolytes like sodium, potassium, and magnesium, it might assist preserve you hydrated higher than plain water, one research reveals.
2. Dates
“I actually consider individuals who take pleasure in sweets ought to have them, in a aware and intentional means, 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: When 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 replenish 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 a giant fan of plant protein specifically, declaring that the majority People aren’t consuming practically sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. Based on 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 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 might help forestall well being circumstances like arthritis and heart problems. They will additionally help immune well being and decrease blood strain.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and reasonably priced will do, whether or not that’s shrimp, salmon, or another type of fish. The bottom line is to decide on seafood that’s as near its unadulterated type as doable, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is vital. And whereas ingesting water is a straightforward means to try this, you may also 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, 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 occasionally cut back the danger of sure kinds of most cancers, too.
They’re additionally excessive in fiber, which might 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.
When you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steerage, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan. It offers expert-backed instruments and methods that can assist you obtain sustainable weight reduction by means of more healthy habits. Whether or not that’s studying easy methods to decide your protein wants or easy methods to eat extra fiber on the day by day, our plan might help you hit your objectives.
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