How MyFitnessPal Can Help Your GLP-1 Journey

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When you’re taking a GLP-1 medicine like Ozempic or Wegovy, you’re positively not alone.

And although these can assist many individuals drop some weight, they aren’t at all times a magic treatment.

So, it’s vital to develop wholesome habits for efficient weight administration and long-term well being.

A balanced food regimen offers important vitamins and helps forestall continual illnesses.

Additionally, GLP-1s haven't been proven for use long-term. Some information exhibits that the majority sufferers cease taking GLP-1s after a 12 months or two. Stopping them, particularly with out way of life modifications, may cause weight regain (1).

Moreover, GLP-1s are comparatively new. There’s restricted analysis on one of the best dietary steering for these taking GLP-1s and whether or not they're secure for long-term use (2). Whereas utilizing GLP-1s, good vitamin and way of life decisions may additionally assist scale back some unwanted effects, reminiscent of:

Gastrointestinal points

Urge for food suppression, which regularly results in under-eating

Nutrient deficiencies

Muscle loss.

Nevertheless, food regimen and way of life modifications won't tackle different widespread or uncommon however severe unwanted effects. It’s at all times finest to seek the advice of your physician about any considerations relating to GLP-1s.

Listed below are some sensible recommendations on find out how to use MyFitnessPal to assist your GLP-1 journey.

Easy methods to Use MyFitnessPal to Help Your GLP-1 Journey

Monitoring Energy

Consuming fewer energy is an important a part of most weight reduction plans.

Calorie restriction will be the toughest a part of weight administration. It normally makes us really feel hungrier, particularly at first.

However a technique that taking GLP-1s aids weight reduction is by suppressing urge for food and decreasing meals cravings (2, 3).

So, as a substitute of typically feeling hungry or excited about meals, you may neglect to eat sufficient or get full too rapidly whenever you do.

This may increasingly sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie wants is crucial (4). This ensures your physique will get all of the vitamins it wants to take care of vitality ranges and performance correctly (5).

Usually, ladies’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go beneath 1,500, apart from particular causes and as supervised by a well being skilled (6).

Consuming lower than this quantity may have an effect on your well being.

Not assembly your minimal calorie wants may cause nutrient deficiencies (7). This contains micronutrients (nutritional vitamins and minerals) and different important vitamins.

This in flip may cause fatigue, weakened immune operate, and general impaired well being (8, 9).

So, it’s vital for folks on GLP-1 meds to look at their calorie and nutrient consumption.

Among the best methods to do that is by protecting a meals journal.

Utilizing a software like MyFitnessPal to log meals can simplify this. It permits you to rapidly spot any calorie or nutrient deficits. You possibly can then regulate your food regimen.

Nutrient-dense meals are a number of the finest meals for folks taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements can assist you get probably the most vitamin out of smaller meals.

<img loading="lazy" decoding="async" width="1024" height="710" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg" alt="" class="wp-image-67295 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/foods-to-eat-and-avoid-on-GLP-1s-300x208.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/foods-to-eat-and-avoid-on-GLP-1s-768x533.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/foods-to-eat-and-avoid-on-GLP-1s.jpg 1298w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may also likeFoods to Eat and Keep away from on GLP-1s, Primarily based on the Newest Diet Science >

Monitoring Protein

Protein helps you're feeling full, retains hormones and enzymes in verify, helps your physique’s capabilities, and balances fluids and electrolytes (10, 11).

Consuming sufficient protein additionally ensures the physique has the constructing blocks it wants for muscle tissue restore and upkeep (11).

That is important for lively folks and people who need to protect muscle whereas dropping pounds.

It might be particularly vital when taking GLP-1s. Some research recommend that as much as 50% of the load misplaced on a GLP-1 could also be lean muscle mass, not physique fats (12).

A lack of muscle mass may cause long-term issues, reminiscent of:

Elevated threat of harm (13)

Lack of power (13)

Diminished mobility (13)

Slowed metabolism (14)

Poorer coronary heart well being (15)

Elevated insulin resistance (16)

Diminished longevity (17)

For anybody on GLP-1 medicines, getting sufficient protein may assist preserve muscle well being.

MyFitnessPal makes it simple to trace your day by day protein consumption.

Protein wants throughout weight reduction are private. Present suggestions for people dropping pounds on GLP-1 are 1.2-1.6 grams per kilogram of physique weight, or an absolute goal of 80-120g per day. This larger quantity of protein could also be higher than the standard decrease day by day consumption of 60 grams or 0.8 grams per kilogram (18).

This larger quantity of protein could also be higher than the standard decrease day by day consumption of 60 grams or 0.8 grams per kilogram (18).

A very good rule of thumb might be to purpose for 3 meals a day, every containing about 20 to 30 grams of protein.

When you wrestle with urge for food, strive consuming small quantities of high-protein meals all through the day as a substitute of consuming giant quantities at each meal (19).

Conserving monitor of how a lot protein you eat additionally helps you propose balanced meals with the correct mix of carbs, fat, and proteins for continued weight reduction success.

Concerning the Consultants:

Kelsey Costa, MS, RDN is a registered dietitian and author who gives impactful vitamin consulting providers to main well being manufacturers. She is an influential determine in vitamin science communication, selling world public well being and vitamin schooling.

Stephanie Saletta, MS, RD is a Registered Dietitian and is MyFitnessPal’s Sr. Lead Diet Scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State College with a give attention to analysis and illness prevention.

Monitoring Train

After all, when speaking about muscle upkeep throughout weight reduction, we are able to’t miss train.

A exercise routine, particularly power coaching, could also be vital for individuals who take GLP-1s. It would assist them preserve a wholesome weight after stopping therapy (20).

You possibly can log your workouts throughout the MyFitnessPal app or sync with different health apps and units, like Fitbit, Garmin, or Apple Well being, to simply monitor your actions and progress.

Monitoring Fiber

Research have proven that fiber, notably soluble fiber, slows down how briskly your abdomen empties and makes you're feeling fuller, controlling your urge for food (21).

Fiber may assist make your stools extra common and constant (22).

GLP-1 medicines have been proven to trigger gastrointestinal unwanted effects, like constipation and diarrhea (23).

Including fiber-rich meals to your meals could assist scale back these unwanted effects and assist digestive well being (22, 24).

Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can enhance consciousness of their consumption.

By logging meals, you may establish one of the best choices to create fiber-rich meals and incorporate them into your weekly routine.

Usually, for diarrhea or constipation, you’ll need to enhance your soluble fiber consumption (25).

Good sources of soluble fiber embody:

Floor flax seeds

Brussels sprouts

Avocados

Black beans

Rolled oats

When you’re solely coping with constipation, additionally add extra insoluble fiber by consuming entire vegatables and fruits with skins.

However everybody ought to embody a mixture of each soluble and insoluble fiber of their food regimen (26).

Fiber suggestions are normally round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day is likely to be superb (27).

Try this fiber quiz from MyFitnessPal to see should you’re getting sufficient fiber in your food regimen!

When you’re ranging from a low-fiber food regimen, enhance your fiber consumption step by step (28). Additionally, hydrate to keep away from discomfort or digestive points.

You possibly can regulate your day by day fiber targets within the MyFitnessPal app primarily based in your wants.

Monitoring Hydration

Nausea and vomiting will be widespread unwanted effects of GLP-1 medicines.

In actual fact, vomiting has been proven to occur in about 5 to twenty% of individuals taking GLP-1s (29). However for a lot of, these signs normally go away inside 1 to eight days (29).

But when vomiting is extreme or doesn’t cease, it might be severe, so it’s vital to go to your physician or get emergency assist.

Each vomiting and diarrhea from GLP-1 medicines can result in dehydration.

Even should you don’t have these signs, modifications in your consuming habits and urge for food could make you drink much less throughout meals. This may increase your threat of dehydration.

Dehydration will be harmful and worsen medicine unwanted effects, particularly constipation, as fluid is crucial for digestion.

So, preserve correct hydration ranges whereas taking GLP-1s to reduce negative effects.

Staying hydrated additionally helps vitality ranges, metabolism, and a wholesome weight (30). It’s a superb behavior to stay with for general wellness (31).

Enter MyFitnessPal’s hydration monitoring characteristic.

You possibly can simply log your fluid consumption, offering an efficient strategy to set and obtain day by day hydration targets.

Many unsweetened liquids are wonderful choices to satisfy your day by day fluid wants, together with:

Plain water

Seltzer water

Coconut water

Low-fat milk or plant milk

Espresso and tea (in common quantities)

Low-sodium broth-based soups

Most individuals ought to purpose for a couple of half-ounce to an oz. of fluid per pound of physique weight day by day (32). When you train usually or stay in a heat local weather, you’ll want the upper finish.

Regulate your hydration targets within the MyFitnessPal app primarily based in your wants and exercise ranges.

Different useful options

MyFitnessPal additionally has different useful options to assist folks on GLP-1s with their food regimen and way of life targets:

Meal timestamps can assist make sure you’re consuming persistently all through the day, serving to you hit your calorie, micronutrient, and protein targets.

Logging reminders can present light nudges, serving to you keep on monitor with these targets and improve your accountability.

In-app recipes give attention to high-protein and GLP-1-friendly choices, inspiring you to discover diverse and balanced meals by means of recipe discovery.

Monitoring your weight and different physique measurements within the app can assist you monitor progress and keep motivated.

These options can assist you undertake nutritious diet and way of life habits whereas on GLP-1 medicines, selling your long-term success.

Initially revealed November 11, 2024

The put up How MyFitnessPal Can Help Your GLP-1 Journey appeared first on MyFitnessPal Weblog.

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How MyFitnessPal Can Help Your GLP-1 Journey

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