Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fad within the weight reduction group nowadays.
Not solely are folks throughout social media touting the load loss advantages, prescriptions for diabetes medication and comparable weight problems medicine could also be up as a lot as 300 % over the previous couple of years, in response to one report.
As for what to eat whereas on semaglutide, effectively, we simply launched a GLP-1 Vitamin 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 implies you need to get probably the most bang on your buck when it comes to vitamin. That’s why many specialists advocate consuming a well-balanced weight loss plan for the very best 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 every day liquid consumption.
As a result of bone broth accommodates electrolytes like sodium, potassium, and magnesium, it could assist preserve you hydrated higher than plain water, one examine exhibits.
2. Dates
“I actually imagine individuals who get pleasure from sweets ought to have them, in a conscious and intentional means, 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 should not spike your blood sugar as a lot as different dried fruits, when consumed carefully. .
One factor to notice: In the event 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 essential macronutrient.”
3. Tofu
Protein is a necessary macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein specifically, stating 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 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 chance 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 can assist forestall well being situations like arthritis and heart problems. They’ll 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’s to decide on seafood that’s as near its unadulterated type as doable, with minimal added sugar, salt, or fats.
5. Summer time Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is essential. 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 time squashes—into your weight loss plan. Not solely will these give 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 comprise sure compounds that may promote the expansion of wholesome intestine micro organism and stability your microbiome. Some analysis has proven this may increasingly scale back the chance of sure forms of most cancers, too.
They’re additionally excessive in fiber, which can assist enhance digestion and preserve you common. That is particularly essential if you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
In the event you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steerage, try MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It supplies expert-backed instruments and strategies that can assist you obtain sustainable weight reduction by means of more healthy habits. Whether or not that’s studying methods to decide your protein wants or methods to eat extra fiber on the every day, our plan can assist you hit your targets.
