Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the craze within the weight reduction group today.
Not solely are individuals throughout social media touting the burden 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, in line with 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 quicker, you’ll seemingly eat smaller parts, which suggests you need to get essentially the most bang on your buck when it comes to 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 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 that could be most useful.
1. Bone broth
Bone broth pulls double obligation as each a protein supply and a hydration supply. DrFeller recommends consuming 8 ounces a day as a part of your day by day liquid consumption.
As a result of bone broth incorporates electrolytes like sodium, potassium, and magnesium, it might 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 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 very good 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: When 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 a necessary macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein specifically, mentioning that the majority People aren’t consuming practically sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In response to 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 cut 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 incorporates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which may also help forestall well being circumstances like arthritis and heart problems. They will additionally help immune well being and decrease blood strain.
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 every other sort of fish. The hot button is 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 necessary. And whereas consuming water is a straightforward approach to try 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 food 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 comprise sure compounds that may promote the expansion of wholesome intestine micro organism and stability your microbiome. Some analysis has proven this may occasionally cut back the chance of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which may also help enhance digestion and maintain you common. That is particularly necessary once you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
When you’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and want extra steering, try MyFitnessPal’s new 7-day GLP-1 Vitamin Plan. It supplies expert-backed instruments and methods that will help you obtain sustainable weight reduction via more healthy habits. Whether or not that’s studying the right way to decide your protein wants or the right way to eat extra fiber on the day by day, our plan may also help you hit your objectives.
