How MyFitnessPal Can Support Your GLP-1 Journey

This text is offered solely for informational functions. It’s not medical recommendation and shouldn’t be used as an alternative to doctor session, analysis, or remedy; or relied upon to make medical choices, diagnose, or deal with any well being circumstances. No info relating to drug interactions is offered.

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

And although these can assist many individuals drop pounds, they aren’t at all times a magic remedy.

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

A balanced weight loss plan offers important vitamins and helps forestall persistent ailments.

Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge exhibits that almost all sufferers cease taking GLP-1s after a yr or two. Stopping them, particularly with out life-style adjustments, could cause weight regain (1).

Moreover, GLP-1s are comparatively new. There’s restricted analysis on the perfect dietary steering for these taking GLP-1s and whether or not they’re secure for long-term use (2). Whereas utilizing GLP-1s, good diet and life-style decisions may also assist scale back some unintended effects, comparable to:

Gastrointestinal points
Urge for food suppression, which regularly results in under-eating
Nutrient deficiencies
Muscle loss.

Nevertheless, weight loss plan and life-style adjustments won’t handle different widespread or uncommon however severe unintended effects. It’s at all times greatest to seek the advice of your physician about any issues relating to GLP-1s.

Listed here are some sensible recommendations on learn how to use MyFitnessPal to assist your GLP-1 journey.

The best way to Use MyFitnessPal to Assist Your GLP-1 Journey

Monitoring Energy

Consuming fewer energy is a vital 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 method that taking GLP-1s aids weight reduction is by suppressing urge for food and lowering meals cravings (2, 3).

So, as an alternative of typically feeling hungry or excited about meals, you would possibly neglect to eat sufficient or get full too shortly once you do.

This may occasionally 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 keep up vitality ranges and performance correctly (5).

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

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

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

This in flip could cause fatigue, weakened immune perform, and total impaired well being (8, 9).

So, it’s vital for individuals on GLP-1 meds to observe their calorie and nutrient consumption.

Top-of-the-line methods to do that is by maintaining a meals journal.

Utilizing a device like MyFitnessPal to log meals can simplify this. It allows you to shortly spot any calorie or nutrient deficits. You possibly can then modify your weight loss plan.

Nutrient-dense meals are among the greatest meals for individuals taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense components can assist you get essentially the most diet out of smaller meals.

Monitoring Protein

Protein helps you’re feeling full, retains hormones and enzymes in examine, helps your physique’s features, 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 individuals and those that need to protect muscle whereas losing a few pounds.

It could be particularly vital when taking GLP-1s. Some research counsel 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 could cause long-term issues, comparable to:

Elevated danger of damage (13)
Lack of energy (13)
Decreased mobility (13)
Slowed metabolism (14)
Poorer coronary heart well being (15)
Elevated insulin resistance (16)
Decreased longevity (17)

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

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

Protein wants throughout weight reduction are private. However analysis means that 80 grams of protein per day, or 1 gram per kilogram of physique weight, may be greatest for sustaining lean physique mass throughout weight reduction (18).

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

A superb rule of thumb may very well be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.

When you battle with urge for food, attempt consuming small quantities of high-protein meals all through the day as an alternative of consuming giant quantities at each meal (19).

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

In order for you some inspiration, attempt MyFitnessPal’s free 7-day high-protein weight loss plan plan.

Concerning the Specialists:

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling international public well being and diet training.

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet professional and diet scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State College with a deal with analysis and illness prevention.

Monitoring Train

In fact, when speaking about muscle upkeep throughout weight reduction, we are able to’t pass over train.

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

You possibly can log your workout routines 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, significantly soluble fiber, slows down how briskly your abdomen empties and makes you’re feeling fuller, controlling your urge for food (21).

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

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

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

Many individuals fall wanting their fiber wants. Utilizing monitoring apps like MyFitnessPal can improve consciousness of their consumption.

By logging meals, you’ll be able to determine the perfect choices to create fiber-rich meals and incorporate them into your weekly routine.

Typically, for diarrhea or constipation, you’ll need to improve 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 vegetables and fruit with skins.

However everybody ought to embody a mixture of each soluble and insoluble fiber of their weight loss plan (26).

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

Try this fiber quiz from MyFitnessPal to see in case you’re getting sufficient fiber in your weight loss plan!

When you’re ranging from a low-fiber weight loss plan, improve your fiber consumption steadily (28). Additionally, hydrate to keep away from discomfort or digestive points.

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

Monitoring Hydration

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

Actually, 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 may very well 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 in case you don’t have these signs, adjustments in your consuming habits and urge for food could make you drink much less throughout meals. This could elevate your danger of dehydration.

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

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

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

Enter MyFitnessPal’s hydration monitoring characteristic.

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

Many unsweetened liquids are glorious choices to fulfill your each 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 intention for a few half-ounce to an oz. of fluid per pound of physique weight each day (32). When you train often or reside in a heat local weather, you’ll want the upper finish.

Alter 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 individuals on GLP-1s with their weight loss plan and life-style targets:

Meal timestamps can assist make sure you’re consuming constantly all through the day, serving to you hit your calorie, micronutrient, and protein targets.
Logging reminders can present mild nudges, serving to you keep on monitor with these targets and improve your accountability.
In-app recipes deal with high-protein and GLP-1-friendly choices, inspiring you to discover assorted and balanced meals via recipe discovery.
Monitoring your weight and different physique measurements within the app can assist you monitor progress and keep motivated.

Lastly, for extra assist, take a look at MyFitnessPal’s new 7-day GLP-1 Diet Plan, designed by registered dietitians.

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

The submit How MyFitnessPal Can Assist Your GLP-1 Journey appeared first on MyFitnessPal Weblog.

Source link