Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the fashion within the weight reduction group lately.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medicine and comparable weight problems remedy could also be up as a lot as 300 % over the previous few years, in accordance with one report.
As for what to eat whereas on semaglutide, effectively, we simply launched a GLP-1 Vitamin Plan within the MyFitnessPal app devoted simply to that. However as a result of the remedy could make you are feeling fuller sooner, you’ll seemingly eat smaller parts, which suggests you wish to get probably the most bang to your buck when it comes to vitamin. That’s why many consultants suggest consuming a well-balanced food regimen for one of the best outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some common 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 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 ingesting 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 research exhibits.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a conscious 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 carefully. .
One factor to notice: In case 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 a necessary 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 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 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 comprises polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which will help forestall well being situations 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 reasonably priced will do, whether or not that’s shrimp, salmon, or another type of fish. The secret is to decide on seafood that’s as near its unadulterated type 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 means 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 season squashes—into your food regimen. 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 will likely cut back the danger of sure kinds of most cancers, too.
They’re additionally excessive in fiber, which will help enhance digestion and preserve 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.
In case you’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and want extra steering, 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 by more healthy habits. Whether or not that’s studying methods to decide your protein wants or methods to eat extra fiber on the every day, our plan will help you hit your objectives.
