The 11 Largest GLP-1 Myths, Busted by Knowledgeable Dietitians

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Three people are engaging in a kettlebell workout in a gym, seamlessly blending weighted exercise with their routines. They are lined up side by side, performing a lifting exercise. Two women are wearing athletic tops and leggings, while the man in the middle sports a sleeveless top and shorts. MyFitnessPal Blog" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-752x501.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078.jpg 1800w" sizes="(max-width: 800px) 100vw, 800px" /> Should you’ve spent any time on social media recently, you may need seen conflicting claims about GLP-1 weight reduction medicines. One publish says they’ll fully kill your urge for food. One other warns about scary unintended effects. Another person declares dropping pounds this fashion is “dishonest.”

With all of the noise on the market, it’s robust to know what’s truly true about these medicines. We requested registered dietitians to set the report straight on the largest myths floating round.

Fable 1: You’ll By no means Be Hungry on a GLP-1

Since these medicines hit the mainstream, you’ve in all probability heard individuals declare they fully remove urge for food. Some corners of the web are stuffed with customers saying they need to power themselves to eat.

The Reality: GLP-1s Cut back Urge for food (1), Not Get rid of It

Whereas some individuals do expertise a big drop in urge for food, (1) complete lack of starvation isn’t the aim. “If somebody is discovering it exhausting to eat or their urge for food has modified considerably, it’s essential to share that data with their healthcare supplier in order that any considerations may be addressed early and infrequently,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Diet. It’s essential to concentrate on consuming sufficient meals and a balanced weight loss plan whereas on GLP-1s to cut back the chance of diet deficiencies. (1)

GLP-1s work via a number of mechanisms past simply curbing starvation. (1) They'll additionally gradual gastric emptying, regulate blood sugar, and assist cut back “meals noise” (that fixed psychological chatter about meals). (1) Weight reduction is only one end result somebody might even see whereas taking a GLP-1. (1).

Fable 2: You’ll Drop a Lot of Weight Quick

Seeing dramatic superstar transformations on TV might make it straightforward to imagine GLP-1s will soften kilos away virtually in a single day, with out a lot effort in your half.

The Reality: Weight Loss Appears to be like Completely different for Everybody

“Whether or not in your feed or on TV you may even see essentially the most dramatic earlier than and after outcomes however they typically skip offering the context on what it took and the time it took for the person to realize these outcomes. It’s essential to keep in mind that gradual weight reduction is beneficial and fully regular,” (4) says Jaeger. Your beginning weight, weight loss plan and train habits, dosage, and genetics all affect your particular timeline.

A balanced weight reduction fee is usually 1-2 kilos per week. (4) Identical to every other weight reduction strategy, gradual and regular tends to win the race with GLP-1s. Concentrate on what’s real looking to your physique, not what you see in your screens.

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Fable 3: GLP-1s Will Make You Look Unhealthy

You’ve in all probability heard about “Ozempic face” — a time period that refers to a hollowed-out, gaunt look supposedly attributable to these medicines. (5)

The Reality: Dramatic Adjustments to Look Aren’t Inevitable

Right here’s the factor: any important weight reduction may end up in adjustments like free pores and skin or facial fats loss. (6) This isn’t distinctive to GLP-1s. (6)

“The looks-focused narrative ignores the well being enhancements individuals might expertise whereas taking a GLP-1, like higher blood sugar administration, (7) weight administration, decreased cardiovascular threat and extra (1),” says Jaeger.

Fable 4: You Can Use GLP-1s Brief-Time period to Leap-Begin Weight Loss

Possibly you’re pondering: I’ll simply take this remedy for just a few months to get issues transferring, then cease as soon as I’ve hit my aim weight. It sounds logical, proper?

The Reality: GLP-1s Are Designed for Lengthy-Time period Use

“It’s comprehensible that people might not need to keep on a drugs long-term and in reality analysis has proven that many discontinue taking a GLP-1 remedy inside a yr and a few might return on the remedy however not all, ” (8) says Jaeger. “Nonetheless, one examine has proven that folks regain about two-thirds of the load they misplaced after stopping the remedy. (9) Because of this constructing sturdy weight loss plan and train habits is a key element of any weight reduction journey.” (1) Earlier than making any adjustments to your prescription medicines it’s crucial that you just communicate together with your healthcare supplier.

GLP-1 remedy may be considered as a long-term dedication for many individuals. (2)

Fable 5: You Can Eat No matter You Need and Skip Train

Given how efficient GLP-1s may be (10), you may assume weight loss plan and train grow to be non-compulsory. In spite of everything, if the remedy is doing the heavy lifting, why hassle with the remaining?

The Reality: Diet and Motion Nonetheless Matter

Weight reduction remains to be about power stability; your meals consumption and exercise ranges all the time play a task. (1) “GLP-1s might function one piece of the load loss puzzle. Forming wholesome habits in relation to your weight loss plan and train are essential elements of your weight reduction journey,” says Jaeger.

Sure vitamins grow to be particularly essential while you’re dropping pounds whereas on a GLP-1. (1) Protein helps muscle mass in periods of weight reduction.(11) In the meantime, resistance train helps muscle mass (11) whereas burning energy (12), plus all the opposite bodily and psychological well being advantages that include common train. (13)

Fable 6: Taking GLP-1s Is “Dishonest” at Weight Loss

There’s nonetheless a lingering perception that “actual” weight reduction solely counts in the event you do it via weight loss plan and train alone. Utilizing remedy? That’s taking the simple method out, or so the parable goes.

The Reality: Treating Weight problems With Medicine Isn’t Dishonest

Weight problems is acknowledged as a continual, advanced illness in medical analysis and by public well being organizations.(4) Medicine could also be used to deal with this continual illness, (3), similar to diabetes, (14) hypertension, (15) or every other continual situation.

“Managing a continual situation isn't any straightforward activity, and everybody’s journey to raised well being seems to be totally different,” says Jaeger. “Whether or not somebody is utilizing life-style adjustments, remedy or a mix of each, their efforts name for our understanding, not judgement.”

Fable 7: You Want Extraordinarily Excessive Quantities of Protein

Browse any GLP-1 discussion board and also you’ll see individuals claiming they’re consuming 150 plus grams of protein each day, chugging a number of protein shakes, and obsessing over hitting huge protein targets.

The Reality: Reasonable Protein Will increase Are Normally Sufficient

Sure, protein is essential for preserving muscle and staying full throughout weight reduction. However you don’t have to go overboard. (16) “Most individuals do nicely with a reasonable enhance,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Diet Scientist. “It’s extra about consistency and stability than hitting excessive numbers.”

Analysis suggests aiming for as much as 1.2-1.5 grams per kilogram of your perfect physique weight, or 80-120g per day for most individuals. That’s removed from the triple-digit targets you may see on-line. (1)

Fable 8: Everybody Experiences Extreme Digestive Aspect Results

Horror tales about nausea, vomiting, and different digestive points dominate on-line discussions about GLP-1s. It’s sufficient to make anybody hesitate earlier than beginning these medicines.

The Reality: Aspect Results Fluctuate and Typically Enhance Over Time

Whereas digestive unintended effects are frequent, they’re not common or everlasting for most individuals. “Many sufferers expertise gentle nausea when beginning or rising their dose, nevertheless it sometimes improves inside just a few weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working carefully together with your healthcare supplier to titrate your dose correctly can decrease unintended effects. Consuming smaller, extra frequent meals and avoiding high-fat meals may assist handle digestive discomfort. (1)

Fable 9: You’ll Lose Solely Fats (Not Muscle)

Some individuals assume that as a result of GLP-1s are so focused and efficient, they’ll solely burn fats whereas preserving all of your muscle mass robotically.

The Reality: Muscle Loss Can Occur With out the Proper Assist

“Any important calorie deficit places you prone to shedding extra muscle than you’d like together with fats,” says Saletta. “That’s why enough protein consumption and resistance coaching are so essential whereas taking GLP-1s.” (1)

The remedy doesn’t discriminate between fats and muscle loss. You should actively work to protect muscle via diet (particularly protein) and power coaching workouts. (1)

Fable 10: If You’re Not Shedding Weight Quick, the Medicine Isn’t Working

When your coworker misplaced 15 kilos of their first month on a GLP-1 however you’ve solely misplaced 4, it’s pure to fret the remedy isn’t working for you.

The Reality: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is extremely particular person,” says Saletta. “Scientists are nonetheless studying concerning the components that affect weight reduction on GLP-1. As a result of there’s a lot to be taught, evaluating your self to others isn’t useful.” (18)

Even when the size isn’t transferring as shortly as you’d hoped, have a look at different markers: Are you feeling higher? (19) Is your blood sugar bettering? (20) Are you experiencing much less meals noise? (21) These are all indicators the remedy is working, even when weight reduction is gradual.

Fable 11: You Can’t Drink Alcohol on GLP-1s

Some on-line communities counsel it is advisable fully remove alcohol whereas taking GLP-1 medicines, making it appear to be the 2 are incompatible.

The Reality: Moderation Is Key, However Alcohol Isn’t Forbidden

“Present steerage doesn’t rule out alcohol outright,” says Saletta. “It’s beneficial to have minimal alcohol consumption, although, as a result of it might worsen sure gastrointestinal signs like nausea and acid reflux disorder.” (1)

Many individuals additionally discover their tolerance for alcohol decreases on GLP-1s, or that they merely don’t crave it as a lot. (22) (23) Should you do select to drink alcohol, begin slowly, keep hydrated, and take note of how your physique responds. As all the time, speak to your healthcare supplier about what’s acceptable to your state of affairs.

The Backside Line

GLP-1 medicines are highly effective instruments for managing weight and metabolic well being–however they’re not magic capsules, they usually’re not with out nuance. The truth is extra advanced than what you’ll see in most social media posts or informal conversations.

Should you’re contemplating these medicines or at present taking them, your greatest supply of knowledge is all the time going to be your healthcare staff. They can assist you separate evidence-based details from viral fiction.

And bear in mind: utilizing remedy to help your well being objectives isn’t one thing to really feel ashamed about. It’s a reliable medical intervention that, when mixed with sustainable life-style habits, can assist many individuals obtain higher well being outcomes.