This article is provided for informational purposes only. It is not medical advice and should not be used as a substitute for physician consultation, evaluation, or treatment. or we rely on it to make medical decisions or to diagnose or treat a health condition.. Information about drug interactions is not available..
If you’re taking GLP-1 drugs like Ozempic or Wegovy, you’re definitely not alone.
And while this may help many people lose weight, it’s not always 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.
Additionally, GLP-1 has not been shown to be used long-term. According to some data Most patients stop taking GLP-1. After 1-2 years. If you stop doing this, especially without lifestyle changes, you may gain weight again (1).
Additionally, GLP-1 is relatively new. There is limited research on the best dietary guidelines for people taking GLP-1 and whether it is safe for long-term use.2). Good nutrition and lifestyle choices while using GLP-1 may also help reduce some side effects, including:
- stomach problems
- Suppression of appetite, often leading to overeating
- nutritional deficiencies
- Muscle loss.
However, diet and lifestyle changes may not address other common or rare but serious side effects. It is always best to consult with your doctor regarding any concerns you may have regarding GLP-1.
Here are some tips on how to use it in practice: MyFitnessPal We support your GLP-1 journey.
How to Use MyFitnessPal to Support Your GLP-1 Journey
calorie tracking
Eating fewer calories is an essential part of most weight loss plans.
Calorie restriction can be the most difficult part of weight management. It usually makes you feel hungry, especially at first.
However, one way that taking GLP-1 can help you lose weight is by suppressing your appetite and reducing food cravings.2, 3).
So instead of feeling hungry or thinking about food more often, you may forget to eat enough or get full too quickly.
This may sound appealing to anyone who often thinks about food. However, it is essential to meet your body’s minimum calorie requirements (4). This ensures that your body gets all the nutrients it needs to maintain energy levels and function properly (5).
In general, women’s daily calorie intake should not fall below 1,200, and men’s daily calorie intake should not fall below 1,500 unless for special reasons or under the supervision of a medical professional.6).
Consuming less than this amount may affect your health.
Failure to meet minimum calorie requirements may result in nutritional deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This, in turn, can cause fatigue, weakened immune function and overall health impairment (8, 9).
Therefore, it is important for people taking GLP-1 medications to monitor their calorie and nutrient intake.
One of the best ways to do this is to keep a food diary.
using tools such as MyFitnessPal You can simplify this by recording your meals. This allows you to quickly discover calorie or nutritional deficiencies. You can then adjust your diet.
Nutrient-dense foods are some of the best foods for people taking GLP-1. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrition from smaller meals.
You may also like
What You Need to Know About GLP-1 Natural Alternatives >
protein tracking
Protein helps you feel full, inhibits hormones and enzymes, supports body functions, and maintains fluid and electrolyte balance (10, 11).
Eating enough protein ensures your body has the building blocks it needs to repair and maintain muscle tissue.11).
This is essential for active people and those looking to preserve muscle while losing weight.
This may be especially important when taking GLP-1. Some studies suggest that up to 50% of body weight lost with GLP-1 may be lean muscle mass rather than body fat.12).
Loss of muscle mass can cause long-term problems, including:
- Increased risk of injury (13)
- loss of strength (13)
- Reduced mobility (13)
- Metabolism slows down (14)
- Poor heart health (15)
- Increased insulin resistance (16)
- Reduced lifespan (17)
If you are taking GLP-1 medications, consuming enough protein may help maintain muscle health.
MyFitnessPal Easily track your daily protein intake.
Protein requirements during weight loss are individual. However, studies have shown that 80 grams of protein per day, or 1 gram per kilogram of body weight, may be best for maintaining lean body mass during weight loss.18).
Consuming this much 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 three meals a day. Each meal contains about 20 to 30 grams of protein.
If you struggle with your appetite, try eating small amounts of high-protein foods throughout the day instead of eating large portions at each meal (19).
Tracking your protein intake can help you plan balanced meals with the right mix of carbohydrates, fat, and protein for continued weight loss success.
If you’re looking for inspiration, try MyFitnessPal’s free 7-day high-protein diet plan.
About our experts:
Kelsey Costa, MS, RDN She is a registered dietitian and author who provides high-impact nutritional consulting services to leading health brands. She is an influential figure in the field of nutrition science communication, promoting global public health and nutrition education.
Stephanie Nelson, MS, RD I am 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 in research and disease prevention.
tracking exercise
Of course, when talking about maintaining muscle while losing weight, exercise cannot be left out.
no way exercise routineStrength training, in particular, may be important for people taking GLP-1. It may help you maintain a healthy weight even after you stop treatment (20).
You can record your exercise within. MyFitnessPal App Or, sync with other fitness apps and devices like Fitbit, Garmin, Apple Health, and more to easily track your activity and progress.
trace fiber
Studies have shown that fiber, especially soluble fiber, slows stomach emptying, makes you feel full, and regulates appetite.21).
Fiber may also help make your stools more regular and consistent.22).
GLP-1 drugs have been shown to cause gastrointestinal side effects such as constipation and diarrhea.23).
Adding fiber-rich foods to your diet can help reduce these side effects and support digestive health.22, 24).
Many people lack the fiber they need. By using tracking apps such as MyFitnessPal It can increase awareness of consumption.
Tracking your foods can help you identify the best options for creating fiber-rich meals and incorporating them into your weekly routine.
In general, in case of diarrhea or constipation, it is recommended to increase soluble fiber intake (25).
Good sources of soluble fiber include:
- flaxseed meal
- Brussels Sprouts
- avocado
- black beans
- rolled oats
If you only suffer from constipation, add more insoluble fiber by eating whole fruits and vegetables with the skin on.
However, everyone should include a mix of soluble and insoluble fiber in their diet (26).
The recommended amount of fiber is generally about 35 grams per day for healthy adults, although some studies suggest that closer to 50 grams per day may be ideal (27).
Find out if you have enough fiber in your diet with MyFitnessPal’s fiber quiz!
If you start with a low-fiber diet, increase your fiber intake gradually (28). Also, stay hydrated to avoid discomfort or digestive issues.
You can adjust your daily fiber goal from: MyFitnessPal App According to 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 to 20% of people taking GLP-1.29). However, in many cases these symptoms usually disappear within 1 to 8 days (29).
However, if vomiting is severe or does not stop, it may be a serious condition, so it is important to visit a hospital or seek emergency treatment.
Both vomiting and diarrhea caused by GLP-1 drugs can lead to dehydration.
Even if you don’t have these symptoms, changes in your eating habits and appetite may cause you to drink less during meals. This can increase your risk of dehydration.
Dehydration can be dangerous and worsen medication side effects, especially constipation. Because fluids are essential for digestion.
Therefore, maintain adequate hydration levels while taking GLP-1 to minimize unwanted effects.
Staying hydrated also supports energy levels, metabolism, and healthy weight (30). This is a good habit to practice consistently for your overall health.31).
Get started with MyFitnessPal’s water intake tracking feature.
Easily log your water intake, providing an effective way to set and achieve daily hydration goals.
The following variety of sugar-free liquids are excellent choices for meeting your daily hydration needs.
- plain water
- sparkling water
- coconut water
- Low-fat or plant-based milk
- Coffee and tea (quantity)
- Low-salt broth-based soup
Most people should aim to consume about 0.5 to 1 ounce of fluid per pound of body weight each day (32). If you exercise regularly or live in a warm climate, you will need a higher quality product.
Adjust your hydration goals. MyFitnessPal App Depending on your needs and activity level.
Other useful features
MyFitnessPal also has other useful features to help GLP-1 patients with their diet and lifestyle goals.
- meal timestamp It will help you eat consistently throughout the day and meet your calorie, micronutrient and protein goals.
- Logging notifications Giving them gentle nudges helps them stay on track with these goals and reinforces accountability.
- In-app recipes With a focus on high-protein and GLP-1 friendly options, we’ll inspire you to explore a varied, balanced diet with: Discover Recipe.
- weight tracking Other body measurements in the app can help you monitor your progress and stay motivated.
Lastly, if you need additional support, check out MyFitnessPal’s new 7-Day GLP-1 Nutrition Plan designed by a registered dietitian.
These features can help you adopt healthy eating and lifestyle habits while taking GLP-1 medications, which can promote long-term success.
The post How MyFitnessPal Can Support Your GLP-1 Journey appeared first on the MyFitnessPal Blog.
