This text is supplied solely for informational functions. It’s not medical recommendation and shouldn’t be used as an alternative choice to doctor session, analysis, or remedy; or relied upon to make medical choices, diagnose, or deal with any well being circumstances. No data relating to drug interactions is supplied.
In case you’re taking a GLP-1 treatment like Ozempic or Wegovy, you’re positively not alone.
And although these may help many individuals shed pounds, they aren’t at all times a magic treatment.
So, it’s vital to develop wholesome habits for efficient weight administration and long-term well being.
A balanced weight loss plan offers important vitamins and helps stop persistent ailments.
Additionally, GLP-1s haven’t been proven for use long-term. Some information exhibits that most sufferers cease taking GLP-1s after a 12 months or two. Stopping them, particularly with out life-style modifications, may cause weight regain (1).
Moreover, GLP-1s are comparatively new. There’s restricted analysis on one of the best dietary steerage for these taking GLP-1s and whether or not they’re secure for long-term use (2). Whereas utilizing GLP-1s, good diet and life-style selections may also assist scale back some uncomfortable side effects, comparable to:
- Gastrointestinal points
- Urge for food suppression, which frequently results in under-eating
- Nutrient deficiencies
- Muscle loss.
Nonetheless, weight loss plan and life-style modifications won’t handle different frequent or uncommon however severe uncomfortable side effects. It’s at all times finest to seek the advice of your physician about any considerations relating to GLP-1s.
Listed below are some sensible recommendations on the best way to use MyFitnessPal to assist your GLP-1 journey.
Methods to Use MyFitnessPal to Help Your GLP-1 Journey
Monitoring Energy
Consuming fewer energy is a vital a part of most weight reduction plans.
Calorie restriction may 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 typically feeling hungry or excited about meals, you would possibly 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 wants 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, ladies’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go underneath 1,500, aside from particular causes and as supervised by a well being skilled (6).
Consuming lower than this quantity may have an effect on your well being.
Not assembly your minimal calorie wants may cause nutrient deficiencies (7). This contains micronutrients (nutritional vitamins and minerals) and different important vitamins.
This in flip may cause fatigue, weakened immune operate, and general impaired well being (8, 9).
So, it’s vital for individuals on GLP-1 meds to observe their calorie and nutrient consumption.
Among the best methods to do that is by protecting a meals journal.
Utilizing a device like MyFitnessPal to log meals can simplify this. It helps you to shortly spot any calorie or nutrient deficits. You may then regulate your weight loss plan.
Nutrient-dense meals are among the finest meals for individuals taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense substances may help you get essentially the most diet out of smaller meals.
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Monitoring Protein
Protein helps you are feeling full, retains hormones and enzymes in verify, 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 energetic individuals and people who need to protect muscle whereas dropping pounds.
It could be particularly vital when taking GLP-1s. Some research recommend that as much as 50% of the burden misplaced on a GLP-1 could also be lean muscle mass, not physique fats (12).
A lack of muscle mass may cause long-term issues, comparable to:
- Elevated danger of damage (13)
- Lack of energy (13)
- Decreased mobility (13)
- Slowed metabolism (14)
- Poorer coronary heart well being (15)
- Elevated insulin resistance (16)
- Decreased longevity (17)
For anybody on GLP-1 medicines, getting sufficient protein would possibly assist preserve muscle well being.
MyFitnessPal makes it straightforward to trace your every day protein consumption.
Protein wants throughout weight reduction are private. However analysis means that 80 grams of protein per day, or 1 gram per kilogram of physique weight, is likely to be finest for sustaining lean physique mass throughout weight reduction (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).
rule of thumb could possibly be to goal for 3 meals a day, every containing about 20 to 30 grams of protein.
In case you battle with urge for food, attempt consuming small quantities of high-protein meals all through the day as an alternative of consuming giant quantities at each meal (19).
Conserving observe of how a lot protein you eat additionally helps you intend balanced meals with the suitable mixture of carbs, fat, and proteins for continued weight reduction success.
If you’d like some inspiration, attempt MyFitnessPal’s free 7-day high-protein weight loss plan plan.
In regards to the Consultants:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling world public well being and diet training.
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet knowledgeable and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a give attention to analysis and illness prevention.
Monitoring Train
After all, when speaking about muscle upkeep throughout weight reduction, we will’t omit train.
A exercise routine, particularly energy coaching, could also be vital for individuals who take GLP-1s. It’d assist them preserve a wholesome weight after stopping remedy (20).
You may log your workout routines inside the MyFitnessPal app or sync with different health apps and units, like Fitbit, Garmin, or Apple Well being, to simply observe your actions and progress.
Monitoring Fiber
Research have proven that fiber, notably soluble fiber, slows down how briskly your abdomen empties and makes you are feeling fuller, controlling your urge for food (21).
Fiber may assist make your stools extra common and constant (22).
GLP-1 medicines have been proven to trigger gastrointestinal uncomfortable side effects, like constipation and diarrhea (23).
Including fiber-rich meals to your meals might assist scale back these uncomfortable side effects and assist digestive well being (22, 24).
Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can enhance consciousness of their consumption.
By logging meals, you may establish one of the best choices to create fiber-rich meals and incorporate them into your weekly routine.
Usually, for diarrhea or constipation, you’ll need to enhance your soluble fiber consumption (25).
Good sources of soluble fiber embody:
- Floor flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
In case you’re solely coping with constipation, additionally add extra insoluble fiber by consuming complete vegetables and fruit with skins.
However everybody ought to embody a mixture of each soluble and insoluble fiber of their weight loss plan (26).
Fiber suggestions are often round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day is likely to be perfect (27).
Try this fiber quiz from MyFitnessPal to see in case you’re getting sufficient fiber in your weight loss plan!
In case you’re ranging from a low-fiber weight loss plan, enhance your fiber consumption progressively (28). Additionally, hydrate to keep away from discomfort or digestive points.
You may regulate your every day fiber targets within the MyFitnessPal app based mostly in your wants.
Monitoring Hydration
Nausea and vomiting may be frequent uncomfortable side effects of GLP-1 medicines.
In truth, 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 could possibly be severe, so it’s vital to go to your physician or get emergency assist.
Each vomiting and diarrhea from GLP-1 medicines can result in dehydration.
Even in case you don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This will elevate your danger of dehydration.
Dehydration may be harmful and worsen treatment uncomfortable side effects, particularly constipation, as fluid is crucial for digestion.
So, preserve correct hydration ranges whereas taking GLP-1s to reduce negative effects.
Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s an excellent behavior to stay with for general wellness (31).
Enter MyFitnessPal’s hydration monitoring characteristic.
You may simply log your fluid consumption, offering an efficient method 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 goal for a few half-ounce to an oz. of fluid per pound of physique weight every day (32). In case you train frequently or reside in a heat local weather, you’ll want the upper finish.
Alter 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 plan and life-style targets:
- Meal timestamps may help make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein targets.
- Logging reminders can present mild nudges, serving to you keep on observe with these targets and improve your accountability.
- In-app recipes give attention to high-protein and GLP-1-friendly choices, inspiring you to discover assorted and balanced meals via recipe discovery.
- Monitoring your weight and different physique measurements within the app may help you monitor progress and keep motivated.
Lastly, for added assist, take a look at MyFitnessPal’s new 7-day GLP-1 Vitamin Plan, designed by registered dietitians.
These options may help you undertake nutritious diet and life-style habits whereas on GLP-1 medicines, selling your long-term success.
The publish How MyFitnessPal Can Help Your GLP-1 Journey appeared first on MyFitnessPal Weblog.
