Semaglutide or GLP-1 medicines—like Ozempic and Wegovy—are all the craze within the weight reduction neighborhood today.
Not solely are individuals throughout social media touting the load loss advantages, prescriptions for diabetes medicine and related weight problems medicine could also be up as a lot as 300 % over the previous few years, in line with one report.
As for what to eat whereas on semaglutide, nicely, we simply launched a GLP-1 Diet Plan within the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you’re feeling fuller quicker, you’ll seemingly eat smaller parts, which suggests you need to get probably the most bang to your buck by way of vitamin. That’s why many specialists advocate consuming a well-balanced food regimen for the most effective outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some common pointers 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 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 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 might assist preserve you hydrated higher than plain water, one research exhibits.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a conscious and intentional approach, 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 superb 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 refill on dates and miss out on that necessary 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, stating that almost all People aren’t consuming almost sufficient vegetation on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In keeping 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 comprises polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which might help stop well being circumstances like arthritis and heart problems. They’ll additionally assist 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 another type of fish. The bottom line is to decide on seafood that’s as near its unadulterated kind as attainable, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide medicines is necessary. And whereas consuming water is a simple approach 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 food 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 comprise sure compounds that may promote the expansion of wholesome intestine micro organism and stability your microbiome. Some analysis has proven this will scale back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which might help enhance digestion and preserve you common. That is particularly necessary if 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 medicine like Ozempic—or plan to sooner or later—and wish extra steerage, try MyFitnessPal’s new 7-day GLP-1 Diet Plan. It supplies expert-backed instruments and methods that will help 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 every day, our plan might help you hit your targets.
