Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fad within the weight reduction group today.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medicine and related weight problems medicine could also be up as a lot as 300 % over the previous couple of years, in response to one report.
As for what to eat whereas on semaglutide, nicely, 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 sooner, you’ll seemingly eat smaller parts, which suggests you wish to get essentially the most bang in 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 every other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a few of the meals which may 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 incorporates electrolytes like sodium, potassium, and magnesium, it could assist hold you hydrated higher than plain water, one research reveals.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a aware and intentional method, 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 very good supply of fiber excessive in fiber and should not spike your blood sugar as a lot as different dried fruits, when consumed carefully. .
One factor to notice: If you happen to’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 necessary 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 specifically, stating that the majority Individuals aren’t consuming almost sufficient vegetation on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In line with 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 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 incorporates 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 stress.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or every other type of fish. The bottom line 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 ingesting water is a simple method to try this, you can too 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 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 will likely cut back the chance 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 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.
If you happen to’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and wish extra steering, try MyFitnessPal’s new 7-day GLP-1 Diet Plan. It offers expert-backed instruments and methods that will help you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying decide your protein wants or eat extra fiber on the each day, our plan will help you hit your objectives.