This article is provided for informational purposes only. It is not medical advice and should not be used as a substitute for the advice, evaluation or treatment of a physician; Or rely on it to make medical decisions or diagnose or treat any health condition. There is no information regarding drug interactions.
If you take GLP-1 drug Like Ozempic or Wegovy, you are definitely not alone.
Although these medications can help many people lose weight, they are not always a miracle cure.
Therefore, it is important to develop healthy habits for effective weight control and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic diseases.
Also, GLP-1 has not been proven for long-term use. Some data shows that Most patients stop taking GLP-1s After a year or two. Stopping it, especially without changing lifestyle, can cause weight regain (1).
In addition, GLP-1 devices are relatively new. There is limited research on the best dietary guidelines for those taking GLP-1 and whether it is safe for long-term use (2). While using GLP-1, good nutrition and lifestyle choices may also help reduce some side effects, such as:
- Digestive system problems
- – Suppress appetite, often leading to undereating
- Nutrient deficiency
- Muscle loss.
However, diet and lifestyle changes may not treat other common or rare but serious side effects. It is always best to consult your doctor with any concerns regarding GLP-1s.
Here are some practical tips on how to use MyFitnessPal To support your GLP-1 journey.
How to use MyFitnessPal to support your GLP-1 journey
Calorie tracking
Eating fewer calories is an essential part of most weight loss plans.
Calorie restriction It can be the hardest part of weight management. It usually makes us feel hungry, especially at first.
But one way taking GLP-1 helps with weight loss is by suppressing appetite and reducing food cravings (2, 3).
So, instead of feeling hungry or thinking about food more often, you may forget to eat enough or get full very quickly when you do.
This may sound attractive to anyone who suffers from repetitive thoughts about food. But meet your body's minimum Calorie needs necessary (4). This ensures that your body gets all the nutrients it needs to maintain energy levels and function properly (5).
In general, women's calorie intake should not be less than 1,200 calories per day, and men's should not be less than 1,500 calories, except for specific reasons and under the supervision of a health professional (6).
Consuming less than this amount may affect your health.
Not meeting your minimum calorie needs can cause nutrient deficiencies (7). This includes Micronutrients (vitamins, minerals) and other essential nutrients.
This, in turn, can cause fatigue, poor immune function, and poor overall health (8, 9).
Therefore, it is important for people taking GLP-1 medications to monitor their calorie and nutrient intake.
One of the best ways to do this is by keeping a food diary.
Using a tool like MyFitnessPal Recording meals can simplify this. Allows you to quickly detect any calorie or nutrient deficiencies. You can then adjust your diet.
Nutrient-rich foods are some of the Best foods for people taking GLP-1s. Seafood, tofu, dates and other nutrient-dense ingredients can help you get the most out of small meals.
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Protein tracking
protein It helps you feel full, keeps hormones and enzymes under control, supports body functions, and balances fluids and electrolytes (10, 11).
Eating enough protein also ensures that the body gets the essential elements it needs to repair and maintain muscle tissue (11).
This is essential for active people and those who want to maintain muscle while losing weight.
It may be especially important when taking GLP-1s. Some studies suggest that up to 50% of the weight lost with GLP-1 may be lean muscle mass, not body fat (12).
Loss of muscle mass can cause long-term problems, such as:
- increased risk of infection (13)
- loss of strength (13)
- reduced mobility (13)
- slow metabolism (14)
- poor heart health15)
- increased insulin resistance (16)
- Reduced longevity (17)
For anyone taking GLP-1 medications, getting enough protein may help maintain muscle health.
MyFitnessPal Makes it easy to track your daily protein intake.
Protein needs during weight loss are personal. But research suggests that 80 grams of protein per day, or 1 gram per kilogram of body weight, may be best for maintaining lean body mass during weight loss.18).
This higher amount of protein may be better than the typical low daily intake of 60 grams or 0.8 grams per kilogram (18).
A good rule of thumb would be to eat three meals a day, each containing about 20 to 100 grams 30 grams of protein.
If you have an appetite, try eating small amounts of it Protein-rich foods Throughout the day instead of eating large amounts at each meal (19).
Tracking your protein intake also helps you plan balanced meals the right way A combination of carbohydrates, fats and proteins For continued weight loss success.
If you want some inspiration, try 7-Day High Protein Diet Plan from MyFitnessPal.
About the experts:
Kelsey Costa, MS, RDN He is a registered dietitian and writer who provides influential nutritional consulting services to leading health brands. She is an influential figure in nutritional science communication, global public health promotion and nutrition education.
Stephanie Nelson, MS, RD He is a registered dietitian, in-house nutritionist, and nutrition scientist at MyFitnessPal. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus in research and disease prevention.
Tracking exercise
Of course, when talking about muscle maintenance while losing weight, we cannot ignore exercise.
A Exercise routineStrength training, especially strength training, may be important for people taking GLP-1s. This may help them maintain a healthy weight after stopping treatment (20).
You can record your workouts inside My Fitness Pal application Or sync with other fitness apps and devices, like Fitbit, Garmin, or Apple Health, to easily track your activities and progress.
Fiber tracking
Studies have shown this FiberFiber, especially soluble fiber, slows down the rate at which your stomach empties, makes you feel full, and controls your appetite (21).
Fiber can also help make stools more regular and consistent (22).
GLP-1 medications have been shown to cause gastrointestinal side effects, such as constipation and diarrhea (23).
Adding high-fiber foods to your meals may help reduce these side effects and support digestive health (22, 24).
Many people do not reach their fiber needs. Using tracking apps like MyFitnessPal It can increase awareness of its intake.
By recording foods, you can make the best choices for creating them Meals rich in fiber And incorporate it into your weekly routine.
In general, for diarrhea or constipation, you'll need to increase your soluble fiber intake (25).
Good sources of soluble fiber include:
- Ground flax seeds
- Brussels sprouts
- Avocado
- Black beans
- Rolled oats
If you only suffer from constipation, add more insoluble fiber by eating whole fruits and vegetables with the skin.
But everyone should include a mix of soluble and insoluble fiber in their diet (26).
Fiber recommendations are usually about 35 grams per day for healthy adults, but some research suggests that closer to 50 grams per day may be ideal (27).
Check this out Fiber Test from MyFitnessPal To find out if you are getting enough fiber in your diet!
If you are starting on a low-fiber diet, gradually increase your fiber intake (28). Also, hydrate to avoid discomfort or digestive issues.
You can set your daily fiber goals at My Fitness Pal application Based on your needs.
Track hydration
Nausea and vomiting can be common side effects of GLP-1 medications.
In fact, vomiting has been shown to occur in about 5 to 20% of people who take GLP-1 (29). But for many, these symptoms usually disappear within 1 to 8 days (29).
But if vomiting is severe or doesn't stop, it can be dangerous, so it's important to see your doctor or get emergency help.
Both vomiting and diarrhea caused by GLP-1 medications can lead to dehydration.
Even if you don't have these symptoms, changes in your eating habits and appetite can cause you to drink less during meals. This can increase the risk of dehydration.
Dehydration can be dangerous and worsen medication side effects, especially constipation, because fluids are necessary for digestion.
Therefore, maintain proper hydration levels while taking GLP-1s to minimize unwanted effects.
Stay hydrated It also supports energy levels, metabolism, and healthy weight (30). It is a good habit to adhere to for the sake of overall health (31).
Enter MyFitnessPal's hydration tracking feature.
You can easily Record your fluid intakeProvides an effective way to set and achieve daily hydration goals.
Many unsweetened liquids are excellent choices for meeting your daily fluid needs, including:
- Plain water
- Seltzer water
- Coconut water
- Low-fat milk or vegetable milk
- Coffee and tea (in regular amounts)
- Soups that contain low-sodium broth
Most people should aim for about half an ounce to one ounce of fluid per pound of body weight per day (32). If you exercise regularly or live in a warm climate, you'll need the upper limit.
Set your hydration goals at My Fitness Pal application Based on your needs and activity levels.
Other useful features
MyFitnessPal also has other useful features to help people who use GLP-1 achieve their diet and lifestyle goals:
- Meal timestamps It can help you ensure you eat consistently throughout the day, helping you meet your calorie, micronutrient and protein goals.
- Registration reminders It can provide you with gentle nudges, helping you stay on track with those goals and enhancing your accountability.
- Recipes inside the app Focus on protein-rich, GLP-1-friendly options, inspiring you to explore varied and balanced meals through Discover the recipe.
- Track your weight Other body measurements in the app can help you monitor progress and stay motivated.
Finally, for additional support, check this out New 7-Day GLP-1 Nutrition Plan from MyFitnessPal, Designed by registered dietitians.
These features can help you follow healthy diet and lifestyle habits while taking GLP-1 medications, enhancing your long-term success.
this post How MyFitnessPal can support your GLP-1 journey appeared first on My Fitness Pal Blog.
