The 11 Greatest GLP-1 Myths, Busted by Skilled 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" /> When you’ve spent any time on social media these days, 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 manner is “dishonest.”

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

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

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

The Fact: GLP-1s Scale back Urge for food (1), Not Remove It

Whereas some individuals do expertise a big drop in urge for food, (1) whole lack of starvation isn’t the aim. “If somebody is discovering it onerous to eat or their urge for food has modified considerably, it’s necessary to share that info with their healthcare supplier in order that any considerations will be addressed early and sometimes,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Vitamin. It’s necessary to deal with consuming sufficient meals and a balanced weight-reduction plan whereas on GLP-1s to scale back the danger 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 scale 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 celeb transformations on TV could make it simple to consider GLP-1s will soften kilos away virtually in a single day, with out a lot effort in your half.

The Fact: Weight Loss Seems to be Completely different for Everybody

“Whether or not in your feed or on TV you may even see probably 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 attain these outcomes. It’s necessary to keep in mind that gradual weight reduction is really helpful and fully regular,” (4) says Jaeger. Your beginning weight, weight-reduction plan and train habits, dosage, and genetics all affect your particular timeline.

A balanced weight reduction charge is usually 1-2 kilos per week. (4) Identical to every other weight reduction method, gradual and regular tends to win the race with GLP-1s. Deal with what’s practical 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 most likely heard about “Ozempic face” — a time period that refers to a hollowed-out, gaunt look supposedly brought on by these medicines. (5)

The Fact: Dramatic Modifications to Look Aren’t Inevitable

Right here’s the factor: any important weight reduction can lead to adjustments like unfastened 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 could 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 Quick-Time period to Leap-Begin Weight Loss

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

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

“It’s comprehensible that people could not need to keep on a drugs long-term and actually analysis has proven that many discontinue taking a GLP-1 treatment inside a yr and a few could return on the treatment however not all, ” (8) says Jaeger. “Nonetheless, one examine has proven that folks regain about two-thirds of the burden they misplaced after stopping the treatment. (9) This is the reason constructing robust weight-reduction 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 converse together with your healthcare supplier.

GLP-1 therapy will be seen 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 will be (10), you may assume weight-reduction plan and train turn into elective. In spite of everything, if the treatment is doing the heavy lifting, why trouble with the remaining?

The Fact: Vitamin and Motion Nonetheless Matter

Weight reduction continues to be about power steadiness; your meals consumption and exercise ranges all the time play a job. (1) “GLP-1s could function one piece of the burden loss puzzle. Forming wholesome habits in terms of your weight-reduction plan and train are essential parts of your weight reduction journey,” says Jaeger.

Sure vitamins turn into particularly necessary while you’re dropping pounds whereas on a GLP-1. (1) Protein helps muscle mass during times 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 should you do it via weight-reduction plan and train alone. Utilizing treatment? That’s taking the simple method out, or so the parable goes.

The Fact: Treating Weight problems With Remedy Isn’t Dishonest

Weight problems is acknowledged as a power, complicated illness in scientific analysis and by public well being organizations.(4) Remedy could also be used to deal with this power illness, (3), identical to diabetes, (14) hypertension, (15) or every other power situation.

“Managing a power situation is not any simple job, and everybody’s journey to higher well being appears to be like totally different,” says Jaeger. “Whether or not somebody is utilizing way of life adjustments, treatment 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 Fact: Reasonable Protein Will increase Are Normally Sufficient

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

Analysis suggests aiming for as much as 1.2-1.5 grams per kilogram of your best 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 Facet 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 Fact: Facet Results Fluctuate and Usually 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 growing their dose, however it usually improves inside a number of weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working intently 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 also 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 mechanically.

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

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

The treatment doesn’t discriminate between fats and muscle loss. It is advisable to actively work to protect muscle via diet (particularly protein) and energy coaching workout routines. (1)

Fable 10: If You’re Not Dropping Weight Quick, the Remedy 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 treatment isn’t working for you.

The Fact: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is extremely particular person,” says Saletta. “Scientists are nonetheless studying in regards to 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 dimensions isn’t transferring as rapidly 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 treatment is working, even when weight reduction is gradual.

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

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

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

“Present steerage doesn’t rule out alcohol outright,” says Saletta. “It’s really helpful to have minimal alcohol consumption, although, as a result of it could worsen sure gastrointestinal signs like nausea and acid reflux disease.” (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) When you do select to drink alcohol, begin slowly, keep hydrated, and take note of how your physique responds. As all the time, discuss 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 drugs, and so they’re not with out nuance. The fact is extra complicated than what you’ll see in most social media posts or informal conversations.

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

And keep in mind: utilizing treatment to assist your well being objectives isn’t one thing to really feel ashamed about. It’s a official medical intervention that, when mixed with sustainable way of life habits, can assist many individuals obtain higher well being outcomes.