Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fashion within the weight reduction group as of late.
Not solely are folks throughout social media touting the burden loss advantages, prescriptions for diabetes medicine 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, nicely, we simply launched a GLP-1 Diet Plan within the MyFitnessPal app devoted simply to that. However as a result of the medicine could make you are feeling fuller sooner, you’ll seemingly eat smaller parts, which implies you need to get probably the most bang to your buck when it comes to diet. That’s why many specialists advocate consuming a well-balanced food plan for one of the best outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some normal tips on what to eat whereas on Ozempic or some other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a number of the meals which may be most useful.
1. Bone broth
Bone broth pulls double obligation as each a protein supply and a hydration supply. DrFeller recommends ingesting 8 ounces a day as a part of your each day liquid consumption.
As a result of bone broth accommodates electrolytes like sodium, potassium, and magnesium, it could assist hold 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 an excellent 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 vital 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 particularly, declaring that almost all People aren’t consuming practically sufficient vegetation 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 accommodates polyunsaturated fatty acids (PUFAs). Research have proven these PUFAs to have anti-inflammatory properties, which will help forestall well being circumstances like arthritis and heart problems. They’ll additionally help immune well being and decrease blood strain.
As for what particular seafood is finest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or some other type of fish. The secret’s to decide on seafood that’s as near its unadulterated type as attainable, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas ingesting water is a straightforward 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 season 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 will likely scale back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which will help enhance digestion and hold you common. That is particularly vital while 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 wish extra steerage, try MyFitnessPal’s new 7-day GLP-1 Diet Plan. It offers expert-backed instruments and methods that can assist you obtain sustainable weight reduction by way of more healthy habits. Whether or not that’s studying tips on how to decide your protein wants or tips on how to eat extra fiber on the each day, our plan will help you hit your targets.
