Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the fashion within the weight reduction neighborhood as of late.
Not solely are folks throughout social media touting the load loss advantages, prescriptions for diabetes medicine and comparable 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, properly, we simply launched a GLP-1 Nutrition Plan in the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you are feeling fuller sooner, you’ll possible eat smaller parts, which suggests you wish to get probably the most bang to your buck when it comes to diet. That’s why many consultants suggest consuming a well-balanced eating regimen for the very best 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 among 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 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 maintain you hydrated higher than plain water, one study exhibits.
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 very good supply of fiber excessive in fiber and should not spike your blood sugar as a lot as different dried fruits, when consumed moderately. .
One factor to notice: For those who’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 vital 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 almost sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In accordance with 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 reduce the risk of heart disease and help lower 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 stop well being situations like arthritis and heart problems. They’ll additionally assist immune well being and lower blood pressure.
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 form of fish. The secret’s to decide on seafood that’s as near its unadulterated type as potential, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is vital. And whereas consuming water is a simple means 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, 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 research has proven this may occasionally scale back the chance of sure forms of most cancers, too.
They’re additionally excessive in fiber, which will help enhance digestion and maintain you common. That is particularly vital once you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
For those who’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steerage, try MyFitnessPal’s new 7-day GLP-1 Nutrition Plan. It gives expert-backed instruments and strategies that can assist you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying the right way to decide your protein wants or the right way to eat extra fiber on the every day, our plan will help you hit your objectives.
