The 11 Greatest GLP-1 Myths, Busted by Professional 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" /> In case you’ve spent any time on social media these days, you may need seen conflicting claims about GLP-1 weight reduction medicines. One put up says they’ll fully kill your urge for food. One other warns about scary unwanted side effects. Another person declares losing a few pounds this manner is “dishonest.”

With all of the noise on the market, it’s powerful to know what’s really 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 in all probability heard individuals declare they fully get rid of urge for food. Some corners of the web are filled with customers saying they must drive themselves to eat.

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

Whereas some individuals do expertise a major 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 essential to share that info with their healthcare supplier in order that any considerations will be addressed early and infrequently,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Diet. It’s essential to give attention to consuming sufficient meals and a balanced weight loss plan whereas on GLP-1s to cut back the danger of diet deficiencies. (1)

GLP-1s work by way of a number of mechanisms past simply curbing starvation. (1) They will additionally sluggish 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 superstar transformations on TV could make it simple 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 Totally 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 realize these outcomes. It’s essential to do not forget that gradual weight reduction is really helpful 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 charge is often 1-2 kilos per week. (4) Similar to another weight reduction method, sluggish and regular tends to win the race with GLP-1s. Deal with what’s real looking on your physique, not what you see in your screens.

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Why Monitoring Might Nonetheless Assistance on GLP-1s—Even When You’re Not Hungry

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 can lead to modifications 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 could expertise whereas taking a GLP-1, like higher blood sugar administration, (7) weight administration, diminished cardiovascular danger and extra (1),” says Jaeger.

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

Perhaps you’re considering: I’ll simply take this medicine 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 Reality: GLP-1s Are Designed for Lengthy-Time period Use

“It’s comprehensible that people could not wish to keep on a drugs long-term and in reality analysis has proven that many discontinue taking a GLP-1 medicine inside a 12 months and a few could return on the medicine however not all, ” (8) says Jaeger. “Nonetheless, one research has proven that individuals regain about two-thirds of the load they misplaced after stopping the medicine. (9) Because of this constructing sturdy weight loss plan and train habits is a key part of any weight reduction journey.” (1) Earlier than making any modifications to your prescription medicines it’s crucial that you simply converse together with your healthcare supplier.

GLP-1 remedy will 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 will be (10), you may assume weight loss plan and train develop into elective. In any case, if the medicine is doing the heavy lifting, why trouble with the remainder?

The Reality: Diet and Motion Nonetheless Matter

Weight reduction remains 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 load loss puzzle. Forming wholesome habits on the subject of your weight loss plan and train are crucial parts of your weight reduction journey,” says Jaeger.

Sure vitamins develop into particularly essential while you’re losing a few 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 should you do it by way of weight loss plan and train alone. Utilizing medicine? That’s taking the straightforward method out, or so the parable goes.

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

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

“Managing a persistent situation isn't any simple activity, and everybody’s journey to higher well being seems completely different,” says Jaeger. “Whether or not somebody is utilizing way of life modifications, medicine 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 every day, chugging a number of protein shakes, and obsessing over hitting huge protein targets.

The Reality: Average 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 properly with a reasonable improve,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Diet 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 very 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 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 Usually Enhance Over Time

Whereas digestive unwanted side effects are frequent, they’re not common or everlasting for most individuals. “Many sufferers expertise delicate nausea when beginning or growing their dose, however it sometimes improves inside a number of weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working carefully together with your healthcare supplier to titrate your dose correctly can decrease unwanted side 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 routinely.

The Reality: 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 enough protein consumption and resistance coaching are so crucial whereas taking GLP-1s.” (1)

The medicine doesn’t discriminate between fats and muscle loss. You'll want to actively work to protect muscle by way of diet (particularly protein) and energy 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 medicine isn’t working for you.

The Reality: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is very particular person,” says Saletta. “Scientists are nonetheless studying in regards to the elements 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 rapidly as you’d hoped, take 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 medicine is working, even when weight reduction is gradual.

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

Some on-line communities counsel you could fully get rid of alcohol whereas taking GLP-1 medicines, making it look like 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 really helpful to have minimal alcohol consumption, although, as a result of it might 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) In case 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 applicable on 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 complicated than what you’ll see in most social media posts or informal conversations.

In case you’re contemplating these medicines or at the moment taking them, your greatest supply of knowledge is all the time going to be your healthcare staff. They may help you separate evidence-based info from viral fiction.

And bear in mind: utilizing medicine to help your well being targets isn’t one thing to really feel ashamed about. It’s a reliable medical intervention that, when mixed with sustainable way of life habits, may help many individuals obtain higher well being outcomes.