Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the craze within the weight reduction neighborhood lately.
Not solely are folks throughout social media touting the load loss advantages, prescriptions for diabetes medicine and related weight problems remedy could also be up as a lot as 300 % over the previous few years, based on one report.
As for what to eat whereas on semaglutide, effectively, we simply launched a GLP-1 Diet 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 possible eat smaller parts, which suggests you need to get essentially the most bang to your buck by way of vitamin. That’s why many consultants advocate 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 every other 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 each day liquid consumption.
As a result of bone broth incorporates electrolytes like sodium, potassium, and magnesium, it could assist preserve you hydrated higher than plain water, one examine exhibits.
2. Dates
“I actually consider individuals who take pleasure in sweets ought to have them, in a aware and intentional method, in the event that they need 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 will not spike your blood sugar as a lot as different dried fruits, when consumed moderately. .
One factor to notice: When 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 replenish on dates and miss out on that vital 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 specifically, declaring that the majority People aren’t consuming almost sufficient crops 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 scale 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 incorporates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may also help stop 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 every other sort of fish. The secret is to decide on seafood that’s as near its unadulterated type as attainable, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is vital. And whereas ingesting water is a simple method to do this, you can even 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, in addition 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 scale back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which may also help enhance digestion and preserve you common. That is particularly vital whenever you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
When you’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and wish extra steering, try MyFitnessPal’s new 7-day GLP-1 Diet Plan. It gives expert-backed instruments and methods that can assist you obtain sustainable weight reduction by way of more healthy habits. Whether or not that’s studying the best way to decide your protein wants or the best way to eat extra fiber on the each day, our plan may also help you hit your targets.
