If you are taking weight loss medications, you may want to follow these dietary recommendations.
Semaglutides, like Ozempic and Wegovy, have reached skyrocketing levels of popularity due to their effectiveness in helping users lose weight.
They work by mimicking a hormone produced in the intestines known as glucagon-like peptide 1. Classified as GLP-1 receptor agonists, the drugs bind to GLP-1 receptors in the body, thereby reducing the user’s blood sugar levels and thereby suppressing appetite. , as explained in an article by dietitian Lisa R. Young for US News & World Report.
Medications, while helpful for weight loss, can also cause unwanted side effects such as bloating, diarrhea, constipation, and muscle loss.
Young says eating certain foods and avoiding others can help minimize some of the uncomfortable gastrointestinal side effects and offset muscle loss from rapid weight loss.
Foods to eat with semaglutides
Lean protein
Young says sufficient protein intake is important for metabolic function and muscle repair.
“To avoid the loss of lean muscle mass that accompanies rapid weight loss, I encourage clients taking these medications to increase their protein intake,” she writes.
She recommends eating lean proteins like chicken, fish, tofu, eggs and legumes or low-fat dairy products like yogurt and cottage cheese.
Foods rich in fiber
Fiber helps regulate blood sugar, aids digestion, and increases your feeling of fullness, says Young.
Fiber can be found in whole grains like oats, quinoa, brown rice and beans, as well as fruits and vegetables.
Healthy fat
Fats also contribute to feelings of fullness and are good for the heart and help the body absorb nutrients.
Young says healthy fats can be found in avocados, nuts and olive oil.
Fruits and vegetables
Fruits and vegetables, especially those that are low in starch, are good options while on semaglutide, says Young.
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.
Balanced meals
Young writes that weight loss drugs suppress the appetite. It is therefore important to eat enough food, and especially foods with high nutritional value, to maintain your overall health.
Balance is key. Meals should contain a mix of protein, fiber and healthy fats. Young says you can fill half your plate with non-starchy vegetables, a quarter of your plate with lean proteins, and another quarter with whole grains.
Foods to avoid while taking semaglutide
Frying
Fatty and spicy foods can worsen the gastrointestinal side effects of semaglutide, warns Young. These foods are also not helpful for weight loss.
Nutrient-poor and ultra-processed foods
Young warns that foods low in nutritional value and high in refined sugars, sodium and saturated fat give you empty calories.
She gave refined sugars, saturated fats, sodium, sugary snacks, baked goods, fried foods and processed meats as examples. Cookies, muffins, donuts, salami and bologna were also on her list of products to avoid.
Too many carbs
Refined carbohydrates can cause your blood sugar levels to rise. Refined carbohydrates include white bread, sugary cereals, pastries and pasta. Eating too many carbs can leave you with less room for protein-rich foods.
She writes that if you’re craving carbs, opt for whole grains instead.
Sugary drinks
Staying hydrated is important when taking weight-loss medications, but take water or herbal teas instead of sugary drinks, Young advised.
Sugary sodas, teas, and juices are high in sugar, which is bad for diabetes and acts like empty calories.
Alcohol
Alcohol can affect your blood sugar and should be consumed with caution.
Drinking alcohol can lower your blood sugar levels, as can GLP-1, with potentially dangerous effects, according to an article on the WeightWatchers Clinic website.
At the same time, Young writes that moderate alcohol consumption – one drink per day for women and two drinks for men – might be tolerable for some people.
News Source : nypost.com
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