If you’re taking a GLP-1 medication like Ozempic or Wegovy, you’re definitely not alone.
And though these can help many people lose weight, they aren’t always a magic cure.
So, it’s important to develop healthy habits for effective weight management and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic diseases.
Also, GLP-1s have not been shown to be used long-term. Some data shows that most patients stop taking GLP-1s after a year or two. Stopping them, especially without lifestyle changes, can cause weight regain (1).
Additionally, GLP-1s are relatively new. There’s limited research on the best dietary guidance for those taking GLP-1s and whether they are safe for long-term use (2). While using GLP-1s, good nutrition and lifestyle choices might also help reduce some side effects, such as:
- Gastrointestinal issues
- Appetite suppression, which often leads to under-eating
- Nutrient deficiencies
- Muscle loss.
However, diet and lifestyle changes might not address other common or rare but serious side effects. It’s always best to consult your doctor about any concerns regarding GLP-1s.
Here are some practical tips on how to use MyFitnessPal to support your GLP-1 journey.
How to Use MyFitnessPal to Support Your GLP-1 Journey
Tracking Calories
Eating fewer calories is an essential part of most weight loss plans.
Calorie restriction can be the hardest part of weight management. It usually makes us feel hungrier, especially at first.
But one way that taking GLP-1s aids weight loss is by suppressing appetite and reducing food cravings (2, 3).
So, instead of often feeling hungry or thinking about food, you might forget to eat enough or get full too quickly when you do.
This may sound appealing to anyone who struggles with frequent thoughts about food. But meeting your body’s minimum calorie needs is essential (4). This ensures your body gets all the nutrients it needs to maintain energy levels and function properly (5).
Generally, women’s calorie intake shouldn’t drop below 1,200 per day, and men’s shouldn’t go under 1,500, except for specific reasons and as supervised by a health professional (6).
Consuming less than this amount could affect your health.
Not meeting your minimum calorie needs can cause nutrient deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This in turn can cause fatigue, weakened immune function, and overall impaired health (8, 9).
So, it’s important for people on GLP-1 meds to watch their calorie and nutrient intake.
One of the best ways to do this is by keeping a food journal.
Using a tool like MyFitnessPal to log meals can simplify this. It lets you quickly spot any calorie or nutrient deficits. You can then adjust your diet.
Nutrient-dense foods are some of the best foods for people taking GLP-1s. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrition out of smaller meals.
Tracking Protein
Protein helps you feel full, keeps hormones and enzymes in check, supports your body’s functions, and balances fluids and electrolytes (10, 11).
Eating enough protein also ensures the body has the building blocks it needs for muscle tissue repair and maintenance (11).
This is essential for active people and those who want to preserve muscle while losing weight.
It may be especially important when taking GLP-1s. Some studies suggest that up to 50% of the weight lost on a GLP-1 may be lean muscle mass, not body fat (12).
A loss of muscle mass can cause long-term problems, such as:
- Increased risk of injury (13)
- Loss of strength (13)
- Reduced mobility (13)
- Slowed metabolism (14)
- Poorer heart health (15)
- Increased insulin resistance (16)
- Reduced longevity (17)
For anyone on GLP-1 medications, getting enough protein might help maintain muscle health.
MyFitnessPal makes it easy to track your daily protein intake.
Protein needs during weight loss are personal. Current recommendations for individuals losing weight on GLP-1 are 1.2-1.6 grams per kilogram of body weight, or an absolute target of 80-120g per day. This higher amount of protein may be better than the typical lower daily intake of 60 grams or 0.8 grams per kilogram (18).
This higher amount of protein may be better than the typical lower daily intake of 60 grams or 0.8 grams per kilogram (18).
A good rule of thumb could be to aim for three meals a day, each containing about 20 to 30 grams of protein.
If you struggle with appetite, try consuming small amounts of high-protein foods throughout the day instead of eating large amounts at every meal (19).
Keeping track of how much protein you eat also helps you plan balanced meals with the right mix of carbs, fats, and proteins for continued weight loss success.
About the Experts:
Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Stephanie Saletta, MS, RD is a Registered Dietitian and is MyFitnessPal’s Sr. Lead Nutrition Scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
Tracking Exercise
Of course, when talking about muscle maintenance during weight loss, we can’t leave out exercise.
A workout routine, especially strength training, may be important for people who take GLP-1s. It might help them maintain a healthy weight after stopping treatment (20).
You can log your exercises within the MyFitnessPal app or sync with other fitness apps and devices, like Fitbit, Garmin, or Apple Health, to easily track your activities and progress.
Tracking Fiber
Studies have shown that fiber, particularly soluble fiber, slows down how fast your stomach empties and makes you feel fuller, controlling your appetite (21).
Fiber can also help make your stools more regular and consistent (22).
GLP-1 medications have been shown to cause gastrointestinal side effects, like constipation and diarrhea (23).
Adding fiber-rich foods to your meals may help reduce these side effects and support digestive health (22, 24).
Many people fall short of their fiber needs. Using tracking apps like MyFitnessPal can increase awareness of their intake.
By logging foods, you can identify the best options to create fiber-rich meals and incorporate them into your weekly routine.
Generally, for diarrhea or constipation, you’ll want to increase your soluble fiber intake (25).
Good sources of soluble fiber include:
- Ground flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
If you’re only dealing with constipation, also add more insoluble fiber by eating whole fruits and vegetables with skins.
But everyone should include a mix of both soluble and insoluble fiber in their diet (26).
Fiber recommendations are usually around 35 grams per day for healthy adults, but some research suggests closer to 50 grams a day might be ideal (27).
Check out this fiber quiz from MyFitnessPal to see if you’re getting enough fiber in your diet!
If you’re starting from a low-fiber diet, increase your fiber intake gradually (28). Also, hydrate to avoid discomfort or digestive issues.
You can adjust your daily fiber goals in the MyFitnessPal app based on your needs.
Tracking Hydration
Nausea and vomiting can be common side effects of GLP-1 medications.
In fact, vomiting has been shown to happen in about 5 to 20% of people taking GLP-1s (29). But for many, these symptoms usually go away within 1 to 8 days (29).
But if vomiting is severe or doesn’t stop, it could be serious, so it’s important to visit your doctor or get emergency help.
Both vomiting and diarrhea from GLP-1 medications can lead to dehydration.
Even if you don’t have these symptoms, changes in your eating habits and appetite can make you drink less during meals. This can raise your risk of dehydration.
Dehydration can be dangerous and worsen medication side effects, especially constipation, as fluid is essential for digestion.
So, maintain proper hydration levels while taking GLP-1s to minimize unwanted effects.
Staying hydrated also supports energy levels, metabolism, and a healthy weight (30). It’s a good habit to stick with for overall wellness (31).
Enter MyFitnessPal’s hydration tracking feature.
You can easily log your fluid intake, providing an effective way to set and achieve daily hydration goals.
Many unsweetened liquids are excellent options to meet your daily fluid needs, including:
- Plain water
- Seltzer water
- Coconut water
- Low-fat milk or plant milk
- Coffee and tea (in regular amounts)
- Low-sodium broth-based soups
Most people should aim for about a half-ounce to an ounce of fluid per pound of body weight daily (32). If you exercise regularly or live in a warm climate, you’ll need the higher end.
Adjust your hydration goals in the MyFitnessPal app based on your needs and activity levels.
Other helpful features
MyFitnessPal also has other helpful features to help people on GLP-1s with their diet and lifestyle goals:
- Meal timestamps can help ensure you’re eating consistently throughout the day, helping you hit your calorie, micronutrient, and protein goals.
- Logging reminders can provide gentle nudges, helping you stay on track with these goals and enhance your accountability.
- In-app recipes focus on high-protein and GLP-1-friendly options, inspiring you to explore varied and balanced meals through recipe discovery.
- Tracking your weight and other body measurements in the app can help you monitor progress and stay motivated.
These features can help you adopt healthy diet and lifestyle habits while on GLP-1 medications, promoting your long-term success.
Originally published November 11, 2024
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