Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fad within the weight reduction neighborhood nowadays.
Not solely are individuals 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, in accordance with one report.
As for what to eat whereas on semaglutide, properly, we simply launched a GLP-1 Diet 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 possible eat smaller parts, which implies you wish to get probably the most bang on your buck by way of diet. That’s why many specialists advocate consuming a well-balanced food plan for the very best outcomes.
However what precisely does that imply? Whereas there’s no one-size-fits-all reply, there are some common tips 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 among 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 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 might assist maintain you hydrated higher than plain water, one examine reveals.
2. Dates
“I actually imagine individuals who take pleasure in sweets ought to have them, in a aware 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 sparsely. .
One factor to notice: If you happen to’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 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, mentioning that the majority Individuals aren’t consuming almost sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. In keeping with the USDA, a half-cup serving of tofu has about 22 grams of protein.
Together with all the 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 also help forestall well being situations like arthritis and heart problems. They’ll additionally assist 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 every other type of fish. The secret’s to decide on seafood that’s as near its unadulterated type as potential, with minimal added sugar, salt, or fats.
5. Summer season Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas consuming water is a straightforward means to do this, it’s also possible to 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 stability 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 may also help enhance digestion and maintain you common. That is particularly vital whenever you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
If you happen to’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and want extra steering, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan. It gives expert-backed instruments and strategies that can assist you obtain sustainable weight reduction by way of 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 also help you hit your objectives.