In the event you’re taking a GLP-1 medication like Ozempic or Wegovy, you’re positively not alone.

And although these can assist many individuals shed pounds, they aren’t all the time a magic remedy. 

So, it’s essential to develop wholesome habits for efficient weight administration and long-term well being. 

A balanced weight loss program offers important vitamins and helps stop persistent ailments.

Additionally, GLP-1s haven’t been proven for use long-term. Some information exhibits that most patients stop taking GLP-1s after a 12 months or two. Stopping them, particularly with out life-style modifications, could cause weight regain (1).

Moreover, GLP-1s are comparatively new. There’s restricted analysis on the most effective dietary steering for these taking GLP-1s and whether or not they’re protected for long-term use (2). Whereas utilizing GLP-1s, good nutrition and lifestyle decisions may also assist cut back some uncomfortable side effects, comparable to:

• Gastrointestinal points 
• Urge for food suppression, which frequently results in under-eating
• Nutrient deficiencies 
• Muscle loss.

Nevertheless, weight loss program and life-style modifications may not deal with different frequent or uncommon however critical uncomfortable side effects. It’s all the time finest to seek the advice of your physician about any considerations relating to GLP-1s.

Listed here are some sensible tips about use MyFitnessPal to help your GLP-1 journey.

Methods to Use MyFitnessPal to Help Your GLP-1 Journey

Monitoring Energy

Consuming fewer energy is an important a part of most weight reduction plans. 

Calorie restriction could be the toughest a part of weight administration. It often makes us really feel hungrier, particularly at first.

However a method that taking GLP-1s aids weight reduction is by suppressing urge for food and decreasing meals cravings (2, 3).

So, as an alternative of usually feeling hungry or eager about meals, you may overlook to eat sufficient or get full too shortly once you do.

This may occasionally sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie needs is crucial (4). This ensures your physique will get all of the vitamins it wants to take care of vitality ranges and performance correctly (5).

Usually, girls’s calorie consumption shouldn’t drop under 1,200 per day, and males’s shouldn’t go beneath 1,500, aside from particular causes and as supervised by a well being skilled (6).  

Consuming lower than this quantity might have an effect on your well being.  

Not assembly your minimal calorie wants could cause nutrient deficiencies (7). This contains micronutrients (nutritional vitamins and minerals) and different important vitamins.

This in flip could cause fatigue, weakened immune perform, and total impaired well being (8, 9). 

So, it’s essential for individuals on GLP-1 meds to observe their calorie and nutrient intake. 

Probably the greatest methods to do that is by protecting a meals journal.

Utilizing a instrument like MyFitnessPal to log meals can simplify this. It helps you to shortly spot any calorie or nutrient deficits. You’ll be able to then modify your weight loss program.

Nutrient-dense meals are a few of the best foods for people taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense components can assist you get essentially the most vitamin out of smaller meals. 

Monitoring Protein

Protein helps you are feeling full, retains hormones and enzymes in test, helps your physique’s features, and balances fluids and electrolytes (10, 11).

Consuming sufficient protein additionally ensures the physique has the constructing blocks it wants for muscle tissue restore and upkeep (11). 

That is important for lively individuals and people who need to protect muscle whereas dropping pounds. 

It could be particularly essential when taking GLP-1s. Some research recommend that as much as 50% of the load misplaced on a GLP-1 could also be lean muscle mass, not physique fats (12).  

A lack of muscle mass could cause long-term issues, comparable to:

• Elevated danger of damage (13)  
• Lack of energy (13) 
• Diminished mobility (13) 
• Slowed metabolism (14)  
• Poorer coronary heart well being (15)  
• Elevated insulin resistance (16) 
• Diminished longevity (17)  

For anybody on GLP-1 drugs, getting sufficient protein may assist keep muscle well being. 

MyFitnessPal makes it simple to trace your every day protein consumption. 

Protein wants throughout weight reduction are private. Current recommendations for people dropping pounds on GLP-1 are 1.2-1.6 grams per kilogram of physique weight, or an absolute goal of 80-120g per day.  This increased quantity of protein could also be higher than the standard decrease every day consumption of 60 grams or 0.8 grams per kilogram (18).

This increased quantity of protein could also be higher than the standard decrease every day consumption of 60 grams or 0.8 grams per kilogram (18).

A superb rule of thumb might be to purpose for 3 meals a day, every containing about 20 to 30 grams of protein.  

In the event you battle with urge for food, attempt consuming small quantities of high-protein foods all through the day as an alternative of consuming giant quantities at each meal (19).

Conserving monitor of how a lot protein you eat additionally helps you propose balanced meals with the precise mix of carbs, fats, and proteins for continued weight reduction success.

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In regards to the Specialists:

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful vitamin consulting providers to main well being manufacturers. She is an influential determine in vitamin science communication, selling international public well being and vitamin training.

Stephanie Saletta, MS, RD is a Registered Dietitian and is MyFitnessPal’s Sr. Lead Diet Scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a concentrate on analysis and illness prevention.

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Monitoring Train

In fact, when speaking about muscle upkeep throughout weight reduction, we are able to’t miss train. 

A workout routine, particularly energy coaching, could also be essential for individuals who take GLP-1s. It’d assist them keep a wholesome weight after stopping therapy (20).

You’ll be able to log your workouts inside the MyFitnessPal app or sync with different health apps and gadgets, like Fitbit, Garmin, or Apple Well being, to simply monitor your actions and progress.

Monitoring Fiber

Research have proven that fiber, significantly soluble fiber, slows down how briskly your abdomen empties and makes you are feeling fuller, controlling your urge for food (21).  

Fiber may also assist make your stools extra common and constant (22).  

 GLP-1 drugs have been proven to trigger gastrointestinal uncomfortable side effects, like constipation and diarrhea (23). 

Including fiber-rich meals to your meals could assist cut back these uncomfortable side effects and help digestive well being (22, 24). 

Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can improve consciousness of their consumption.

By logging meals, you possibly can establish the most effective choices to create fiber-rich meals and incorporate them into your weekly routine. 

Usually, for diarrhea or constipation, you’ll need to improve your soluble fiber consumption (25).

Good sources of soluble fiber embody: 

• Floor flax seeds
• Brussels sprouts
• Avocados
• Black beans
• Rolled oats

In the event you’re solely coping with constipation, additionally add extra insoluble fiber by consuming entire vegetables and fruit with skins.

However everybody ought to embody a mixture of each soluble and insoluble fiber of their weight loss program (26).

Fiber suggestions are often round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day may be ultimate (27).  

Take a look at this fiber quiz from MyFitnessPal to see if you happen to’re getting sufficient fiber in your weight loss program! 

In the event you’re ranging from a low-fiber weight loss program, improve your fiber consumption regularly (28). Additionally, hydrate to keep away from discomfort or digestive points.

You’ll be able to modify your every day fiber targets within the MyFitnessPal app based mostly in your wants.

Monitoring Hydration

Nausea and vomiting could be  frequent uncomfortable side effects of GLP-1 drugs.

Actually, vomiting has been proven to occur in about 5 to twenty% of individuals taking GLP-1s (29). However for a lot of, these signs often go away inside 1 to eight days (29).

But when vomiting is extreme or doesn’t cease, it might be critical, so it’s essential to go to your physician or get emergency assist.

Each vomiting and diarrhea from GLP-1 drugs can result in dehydration.

Even if you happen to don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This may elevate your danger of dehydration.

Dehydration could be harmful and worsen treatment uncomfortable side effects, particularly constipation, as fluid is crucial for digestion. 

So, keep correct hydration ranges whereas taking GLP-1s to attenuate negative effects.

Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s a superb behavior to stay with for total wellness (31). 

Enter MyFitnessPal’s hydration monitoring function.

You’ll be able to simply log your fluid intake, offering an efficient technique to set and obtain every day hydration targets. 

Many unsweetened liquids are glorious choices to satisfy your every day fluid wants, together with:

• Plain water
• Seltzer water
• Coconut water
• Low-fat milk or plant milk
• Espresso and tea (in common quantities)
• Low-sodium broth-based soups

Most individuals ought to purpose for a couple of half-ounce to an oz. of fluid per pound of physique weight every day (32). In the event you train repeatedly or stay in a heat local weather, you’ll want the upper finish. 

Regulate your hydration targets within the MyFitnessPal app based mostly in your wants and exercise ranges. 

Different useful options

MyFitnessPal additionally has different useful options to assist individuals on GLP-1s with their weight loss program and life-style targets: 

• Meal timestamps can assist make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein targets. 
• Logging reminders can present light nudges, serving to you keep on monitor with these targets and improve your accountability. 
• In-app recipes concentrate on high-protein and GLP-1-friendly choices, inspiring you to discover diverse and balanced meals by means of recipe discovery.
• Monitoring your weight and different physique measurements within the app can assist you monitor progress and keep motivated. 

These options can assist you undertake nutritious diet and life-style habits whereas on GLP-1 drugs, selling your long-term success.

Initially printed November 11, 2024

The publish How MyFitnessPal Can Support Your GLP-1 Journey appeared first on MyFitnessPal Blog.

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