Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the trend within the weight reduction group nowadays.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medicine and comparable weight problems remedy could also be up as a lot as 300 p.c 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 remedy could make you are feeling fuller quicker, you’ll probably eat smaller parts, which suggests you wish to get probably the most bang in your buck by way of vitamin. That’s why many specialists suggest consuming a well-balanced weight-reduction plan for the very best 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 drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared among 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 incorporates electrolytes like sodium, potassium, and magnesium, it could assist maintain you hydrated higher than plain water, one examine reveals.
2. Dates
“I actually consider individuals who take pleasure in sweets ought to have them, in a aware and intentional approach, in the event that they wish to” Feller says. “It makes us all happier.”
To fulfill that sugary craving, she recommends dates. They’re supply of fiber excessive in fiber and should not spike your blood sugar as a lot as different dried fruits, when consumed moderately. .
One factor to notice: If you happen to’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 essential macronutrient.”
3. Tofu
Protein is a vital macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is an enormous fan of plant protein specifically, mentioning 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 can assist forestall well being circumstances like arthritis and heart problems. They will additionally assist immune well being and decrease blood strain.
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 secret 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 drugs is essential. And whereas ingesting water is a simple approach to try this, you may also 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-reduction plan. Not solely will these give 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 steadiness your microbiome. Some analysis has proven this may occasionally scale back the danger of sure kinds of most cancers, too.
They’re additionally excessive in fiber, which can assist enhance digestion and maintain you common. That is particularly essential once you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
If you happen to’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and wish extra steerage, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan. It gives expert-backed instruments and strategies that will help you obtain sustainable weight reduction by means of more healthy habits. Whether or not that’s studying the way to decide your protein wants or the way to eat extra fiber on the every day, our plan can assist you hit your targets.
