If you’re on weight loss drugs, you may want to eat up these dietary recommendations.
Semaglutides, like Ozempic and Wegovy, have reached meteoric popularity due to their effectiveness in helping people lose weight.
The meds, called Glucagon-like peptide (GLP-1) receptor agonists, work by mimicking a hormone made in the intestines called GLP-1. The drugs bind to GLP-1 receptors in the body, lower your blood sugar and suppress your appetite as a result, dietitian Lisa R. Young wrote in an article for U.S. News.
The drugs, while helpful in aiding people to shed pounds, can also lead to unwanted side effects like bloating, diarrhea, constipation and loss of muscle.
Young said that eating certain foods and avoiding others can help to minimize some of the uncomfortable gastrointestinal side effects and offset the muscle loss from rapid weight loss.
Young said getting enough protein is important for metabolic function, helping you feel full and for muscle repair.
“To prevent the loss of lean muscle that goes along with rapid weight loss, I encourage clients taking these medications to increase their protein intake,” Young said.
She suggested people reach for lean proteins like chicken, fish, tofu, eggs and legumes or low-fat dairy products like yogurt and cottage cheese.
Fiber helps regulate blood sugar, aids digestion and increases your feeling of fullness, Young explained.
Fiber can be found in whole grains like oats, quinoa brown rice, beans, and fruits and vegetables.
Fats also contribute to feelings of fullness and are good for the heart as well as for helping the body absorb nutrients.
Young said healthy fats can be found in avocados, nuts and olive oil.
Fruits and vegetables, particularly ones that are low in starch, are good food options when on semaglutide, Young explained.
Fruits like melons, apples, pears and berries and vegetables like broccoli, peppers and cauliflower are high in nutrients and antioxidants and low in calories and carbohydrates.
Young said that weight loss drugs suppress appetite so eating enough food, as well as foods high in nutritional value, are important for maintaining your overall health.
Balance is key. Meals should have a mix of protein, fiber and healthy fat. Young said you can fill half your plate with non-starchy vegetables and a quarter of your plate with lean protein and another quarter with whole grains.
Greasy food and spicy food can make your gastrointestinal side effects worse on semaglutide, Young warned. These foods also aren’t helpful for weight loss.
Young said foods low in nutritional value and high in refined sugars, sodium, and saturated fats give you empty calories.
She gave refined sugars, saturated fats, sodium, sugary snacks, baked goods, fried food, and processed meat as an example. Cookies, muffins, donuts, salami, and bologna were on her list of no-nos.
Refined carbs can cause your blood sugar levels to spike. Refined carbs include white bread, sugary cereals, pastries, and pasta. Eating too many carbs may give you less room for protein rich foods.
She said if you’re craving carbs, reach for whole grains instead.
Staying hydrated if important when taking weight loss drugs, but grab water or herbal tea instead of sugary drinks, Young advised.
Sweet sodas, tea and juices are high in sugar, which is bad for diabetes and acts as empty calories.
Alcohol can affect your blood sugar and should be consumed with caution.
Drinking alcohol can lower your blood sugar levels and so can GLP-1s, which can be dangerous, Weight Watcher’s Clinic explained.
Young said moderate consumption of alcohol, one drink a day for women and two drinks for men, might be tolerable for some people.