Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fad within the weight reduction group as of late.
Not solely are individuals throughout social media touting the load loss advantages, prescriptions for diabetes medication and comparable weight problems remedy could also be up as a lot as 300 p.c over the previous few years, in keeping with one report.
As for what to eat whereas on semaglutide, properly, 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 implies you wish to get probably the most bang on your buck when it comes to diet. That’s why many specialists advocate consuming a well-balanced weight loss plan 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 responsibility 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 accommodates electrolytes like sodium, potassium, and magnesium, it could assist maintain you hydrated higher than plain water, one research exhibits.
2. Dates
“I actually consider individuals who take pleasure in sweets ought to have them, in a conscious 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 an excellent 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: Should 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 an important macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is an enormous fan of plant protein specifically, declaring that almost all People aren’t consuming practically sufficient vegetation 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 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 accommodates 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 will additionally help immune well being and decrease blood strain.
As for what particular seafood is finest? Dr. Feller says no matter is accessible and reasonably priced will do, whether or not that’s shrimp, salmon, or every other form of fish. The secret is to decide on seafood that’s as near its unadulterated type as doable, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas ingesting water is a simple means to do 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 season squashes—into your weight loss plan. 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 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 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.
Should you’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and want extra steerage, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan. It supplies expert-backed instruments and strategies that can assist you obtain sustainable weight reduction by 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 will help you hit your objectives.
