Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fashion within the weight reduction neighborhood as of late.
Not solely are folks throughout social media touting the load loss advantages, prescriptions for diabetes medicine and related weight problems remedy could also be up as a lot as 300 p.c over the previous couple of years, based on 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 remedy could make you are feeling fuller sooner, you’ll probably eat smaller parts, which suggests you wish to get essentially the most bang on your buck by way of diet. That’s why many consultants advocate consuming a well-balanced food plan for the perfect 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 consuming 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 imagine individuals who get pleasure from 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 carefully. .
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 essential macronutrient.”
3. Tofu
Protein is an important macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein specifically, mentioning that almost all Individuals 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 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 incorporates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may help forestall well being circumstances like arthritis and heart problems. They will additionally help immune well being and decrease blood stress.
As for what particular seafood is greatest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or another form of fish. The bottom line 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 essential. And whereas consuming water is a straightforward means to try this, you too can 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 food 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 steadiness your microbiome. Some analysis has proven this may occasionally scale back the danger of sure sorts of most cancers, too.
They’re additionally excessive in fiber, which may help enhance digestion and maintain you common. That is particularly essential while 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 wish extra steerage, take a look at MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It offers expert-backed instruments and strategies that can assist you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying how you can decide your protein wants or how you can eat extra fiber on the every day, our plan may help you hit your objectives.
