This article is provided for informational purposes only. This is not medical advice and should not be used as a substitute for medical consultation, evaluation, or treatment. or relied upon to make medical decisions, diagnoses, or treatments for health conditions.. No information provided regarding drug interactions.
If you’re taking a GLP-1 drug like Ozempic or Wegovy, you’re definitely not alone.
These help many people lose weight, but they are not necessarily a magic cure.
Therefore, developing healthy habits is important for effective weight management and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic disease.
Also, GLP-1 has not been shown to be used long-term. Some data shows that Most patients will stop taking GLP-1 A year or two later. If you discontinue them, especially without changing your lifestyle, you may gain weight back (1).
Additionally, GLP-1 is relatively new. There is limited research on the optimal dietary guidance for people taking GLP-1 and whether it is safe for long-term use (2). Proper nutrition and lifestyle choices while using GLP-1 may also help reduce side effects, such as:
- gastrointestinal problems
- Suppression of appetite, often leading to overeating
- nutritional deficiencies
- loss of muscle.
However, dietary and lifestyle changes may not address other common or rare but serious side effects. If you have concerns about GLP-1, it is always best to consult your doctor.
Here are some practical tips on how to use it my fitness pal We support your GLP-1 journey.
How to use MyFitnessPal to support GLP-1 efforts
tracking calories
Reducing calorie intake is an essential part of most weight loss plans.
Calorie restriction is the most difficult part of weight management. Usually you feel hungry, especially at first.
But one way that taking GLP-1 can help you lose weight is by suppressing your appetite and reducing your food cravings (2, 3).
Therefore, instead of feeling hungry and thinking about food often, you may forget to eat enough, or you may end up feeling full quickly after eating.
This may sound appealing to people who frequently think about and worry about food. However, it is essential to meet the body’s minimum calorie needs (4). This ensures that your body gets all the nutrients it needs to maintain energy levels and function properly (5).
In general, the daily calorie intake for women should not be less than 1,200 and for men should not be less than 1,500, unless there are special reasons or under the supervision of a medical professional (6).
Consuming less than this may affect your health.
Failure to meet minimum caloric needs can result in nutritional deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This can lead to fatigue, decreased immune function, and overall poor health (8, 9).
Therefore, it is important for people taking GLP-1 drugs to be careful about their calorie and nutrient intake.
One of the best ways to do this is to keep a food diary.
Using a tool like my fitness pal You can simplify this by logging your meals. You can quickly spot calorie and nutrient deficiencies. You can then adjust your diet.
Nutritious foods are some of the best foods for people taking GLP-1. Seafood, tofu, dates, and other nutrient-dense ingredients help you get the most nutrition in a small meal.
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tracking protein
Protein helps you feel full, suppresses hormones and enzymes, supports body functions, and maintains fluid and electrolyte balance (10, 11).
Consuming enough protein ensures that your body has the building blocks needed to repair and maintain muscle tissue (11).
This is essential for active people and those who want to maintain muscle while losing weight.
This may be especially important when taking GLP-1. Some studies suggest that up to 50% of the weight lost with GLP-1 may be from lean muscle mass rather than body fat (12).
Loss of muscle mass can lead to long-term problems such as:
- Increased risk of injury (13)
- Decrease in physical strength (13)
- Decreased mobility (13)
- Decreased metabolism (14)
- Heart health deteriorates (15)
- Increased insulin resistance (16)
- Shortened lifespan (17)
For people taking GLP-1 medications, consuming enough protein can help maintain muscle health.
my fitness pal Easily track your daily protein intake.
The amount of protein needed during weight loss varies from person to person. However, research shows that 80 grams of protein per day, or 1 gram of protein per kilogram of body weight, may be optimal for maintaining lean body mass while losing weight (18).
This high amount of protein may be better than the typical daily intake of 60 grams or 0.8 grams per kilogram (18).
A good rule of thumb is to aim for around 20 to 30 grams of protein in your three meals a day.
If you have a decreased appetite, try eating smaller amounts of high-protein foods throughout the day instead of eating large amounts of high-protein foods at every meal (19).
Keeping track of the amount of protein you consume can also help you plan a balanced diet with the right mix of carbohydrates, fats, and protein for continued weight loss success.
If you need some inspiration, try MyFitnessPal’s free 7-day high protein diet plan.
About the experts:
Kelsey Costa, Mississippi State, RDN She is a registered dietitian and author who provides influential nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication and promotes global public health and nutrition education.
Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
tracking exercise
Of course, when talking about maintaining muscle during weight loss, you can’t leave out exercise.
a training routineStrength training may be especially important for people taking GLP-1. It may help you maintain a healthy weight even after you stop treatment (20).
You can log your exercises. MyFitnessPal app Or sync with other fitness apps and devices like Fitbit, Garmin, and Apple Health to easily track your activity and progress.
tracking fiber
Research has shown that fiber, especially soluble fiber, slows the rate of stomach emptying, makes you feel full, and controls appetite (twenty one).
Dietary fiber also helps make stools more regular and consistent (twenty two).
GLP-1 drugs have been shown to cause gastrointestinal side effects such as constipation and diarrhea (twenty three).
Adding fiber-rich foods to your diet may help reduce these side effects and support digestive health (twenty two, twenty four).
Many people don’t get enough fiber in their diet. Use a tracking app like my fitness pal You can increase your awareness of your intake.
By logging your food, you can identify the best options for creating fiber-rich meals and incorporate them into your weekly routine.
In general, if you have diarrhea or constipation, you should increase your intake of soluble fiber (twenty five).
Good sources of soluble fiber include:
- crushed flax seeds
- Brussels sprouts
- avocado
- black beans
- rolled oats
If you’re only treating constipation, add more insoluble fiber by eating whole fruits and vegetables with their skins on.
However, everyone should include a mix of both soluble and insoluble fiber in their diet (26).
Fiber recommendations for healthy adults are typically around 35 grams per day, although some research suggests that closer to 50 grams per day may be ideal (27).
Check out this fiber quiz on MyFitnessPal to find out if you’re getting enough fiber in your diet.
If you are starting on a low-fiber diet, gradually increase your fiber intake (28). Also, stay hydrated to avoid discomfort and digestive issues.
Daily fiber goals are MyFitnessPal app Based on your needs.
Hydration tracking
Nausea and vomiting can be common side effects of GLP-1 drugs.
In fact, vomiting has been shown to occur in approximately 5-20% of people taking GLP-1 (29). However, in many cases these symptoms usually disappear within 1 to 8 days (29).
However, if the vomiting is severe or does not stop, it may be a serious condition and it is important to seek medical attention or get emergency help.
Both vomiting and diarrhea caused by GLP-1 drugs can cause dehydration.
Even without these symptoms, changes in eating habits or appetite may cause people to drink less alcohol during meals. This can increase your risk of dehydration.
Because water is essential for digestion, dehydration is dangerous and can worsen medication side effects, especially constipation.
Therefore, maintain adequate hydration levels while taking GLP-1 to minimize undesirable effects.
Staying hydrated also helps with energy levels, metabolism, and maintaining a healthy weight (30). It’s a good habit to follow for overall health (31).
Introduce MyFitnessPal’s hydration tracking feature.
Easily track your water intake, giving you an effective way to set and meet your daily hydration goals.
Many sugar-free liquids are great options for meeting your daily hydration needs. These include:
- plain water
- seltzer water
- coconut water
- Low-fat or plant-based milk
- Coffee and tea (specified amount)
- Low-salt soup stock base
Most people should aim to drink about 0.5 ounce to 1 ounce of water per pound of body weight each day (32). If you exercise regularly or live in a warm climate, you’ll need something higher end.
Adjust your hydration goals. MyFitnessPal app Based on your needs and activity level.
Other useful features
MyFitnessPal also has other features to help people on GLP-1 achieve their dietary and lifestyle goals.
- meal timestamp It helps you ensure consistent eating throughout the day and meet your calorie, micronutrient, and protein goals.
- Record a reminder can help provide a gentle nudge to keep you on track with these goals and strengthen accountability.
- In-app recipes We focus on high-protein, GLP-1-friendly options and inspire you to explore a varied and balanced diet. recipe discovery.
- track your weight Other physical measurements in the app will help you see your progress and stay motivated.
Finally, if you need extra support, check out MyFitnessPal’s new 7-day GLP-1 nutrition plan designed by registered dietitians.
These features can help you adopt a healthy diet and lifestyle while taking GLP-1 medications, promoting long-term success.
The post How MyFitnessPal can support your GLP-1 journey appeared first on MyFitnessPal Blog.
