This article is provided for informational purposes only. It is not medical advice and should not be used as a substitute for medical advice, evaluation or treatment; or reliable to make medical decisions, diagnose or treat any health condition. No information on drug interactions is provided..
If you are taking a GLP-1 medication like Ozempic or Wegovy, you are definitely not alone.
And although they can help many people lose weight, they are not always a magic cure.
Therefore, it is important to develop healthy habits for effective weight management and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic diseases.
Additionally, GLP-1 has not been shown to be used long-term. Some data show that most patients stop taking GLP-1 after one to two years. Stopping them, especially without lifestyle changes, can lead to weight regain (1).
Furthermore, GLP-1s are relatively new. There is limited research on the best dietary guidance for those taking GLP-1 and whether they are safe for long-term use (2). While using GLP-1, good nutrition and lifestyle can also help reduce some side effects, such as:
- gastrointestinal problems
- Suppression of appetite, which often leads to undereating
- Nutrient deficiencies
- Loss of muscle mass.
However, diet and lifestyle changes may not address other common or rare but serious side effects. It is always best to consult your doctor about any concerns related to GLP-1.
Here are some handy tips on how to use MyFitnessPal to support your GLP-1 journey.
How to Use MyFitnessPal to Support Your GLP-1 Journey
Calorie tracking
Eating fewer calories is an essential part of most weight loss plans.
Calorie restriction can be the most difficult part of weight management. It usually makes us feel hungrier, especially at first.
But one way taking GLP-1 helps with weight loss is by suppressing appetite and reducing food cravings (2, 3).
So instead of feeling hungry frequently or thinking about food, you may forget to eat enough or feel full too quickly when you do.
This may seem appealing to anyone who struggles with frequent thoughts about food. But meeting your body’s minimum caloric needs is essential (4). This ensures that your body gets all the nutrients it needs to maintain energy levels and function properly (5).
Generally, the caloric intake of women should not fall below 1,200 daily and that of men should not fall below 1,500, except for specific reasons and under the supervision of a health professional (6).
Consuming less than this amount could affect your health.
Not meeting your minimum calorie needs can lead to nutrient deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This, in turn, can cause fatigue, weakened immune function, and deterioration in overall health (8, 9).
Therefore, it is important for people taking GLP-1 medications to monitor their calorie and nutrient intake.
One of the best ways to do this is to keep a food diary.
Using a tool like MyFitnessPal to log meals can simplify this. Allows you to quickly detect any calorie or nutrient deficit. Then you can adjust your diet.
Nutrient-dense foods are some of the best foods for people taking GLP-1. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrients from smaller meals.
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Protein tracking
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 that 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 maintain muscle while losing weight.
It may be especially important when taking GLP-1. Some studies suggest that up to 50% of the weight lost with 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)
- Slow metabolism (14)
- Worse heart health (15)
- Increased insulin resistance (16)
- Reduced longevity (17)
For anyone taking GLP-1 medications, getting enough protein could help maintain muscle health.
MyFitnessPal makes it easy to track your daily protein intake.
Protein needs during weight loss are personal. But research suggests that 80 grams of protein per day, or 1 gram per kilogram of body weight, may be best for maintaining lean body mass during weight loss (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 might be to eat three meals a day, each containing between 20 and 30 grams of protein.
If you have problems with your appetite, try consuming small amounts of protein-rich foods throughout the day instead of eating large amounts at each meal (19).
Tracking the amount of protein you consume also helps you plan balanced meals with the right combination of carbohydrates, fats, and proteins for continued weight loss success.
If you want some inspiration, try MyFitnessPal’s free 7-day high protein diet plan.
About the experts:
Kelsey Costa, MS, RDN is a registered dietitian and writer who provides impactful nutritional consulting services to leading health brands. He is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Stephanie Nelson is a registered dietitian and nutrition expert and MyFitnessPal’s in-house nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a concentration in disease research and prevention.
Follow-up exercise
Of course, when we talk about muscle maintenance during weight loss, we cannot leave exercise aside.
An exercise routine, especially strength training, may be important for people taking GLP-1. It could help them maintain a healthy weight after stopping treatment (20).
You can log your exercises within the MyFitnessPal app or sync them with other fitness apps and devices, such as Fitbit, Garmin, or Apple Health, to easily track your activities and progress.
fiber tracking
Studies have shown that fiber, particularly soluble fiber, slows down how quickly your stomach empties and makes you feel fuller, controlling your appetite (21).
Fiber can also help make stools more regular and consistent (22).
GLP-1 medications have been shown to cause gastrointestinal side effects such as constipation and diarrhea (23).
Adding fiber-rich foods to your meals can help reduce these side effects and support digestive health (22, 24).
Many people do not meet their fiber needs. Using tracking apps like MyFitnessPal can increase awareness of your consumption.
By logging your foods, you can identify the best options for creating high-fiber meals and incorporate them into your weekly routine.
Generally, for diarrhea or constipation, you will 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 only have constipation, also add more insoluble fiber by eating whole fruits and vegetables with skin.
But everyone should include a combination of soluble and insoluble fiber in their diet (26).
Fiber recommendations are typically around 35 grams per day for healthy adults, but some research suggests that closer to 50 grams per day may be ideal (27).
Check out this fiber quiz from MyFitnessPal to see if you’re getting enough fiber in your diet!
If you start on a low-fiber diet, increase your fiber intake gradually (28). Also, hydrate yourself to avoid discomfort or digestive problems.
You can adjust your daily fiber goals in the MyFitnessPal app based on your needs.
Hydration Tracking
Nausea and vomiting can be common side effects of GLP-1 medications.
In fact, it has been shown that between 5 and 20% of people taking GLP-1 experience vomiting (29). But for many, these symptoms usually disappear in 1 to 8 days (29).
But if the vomiting is severe or doesn’t stop, it could be serious, so it’s important to visit your doctor or seek emergency help.
Both vomiting and diarrhea caused by GLP-1 medications can lead to dehydration.
Even if you don’t have these symptoms, changes in your eating habits and appetite can cause you to drink less during meals. This can increase your risk of dehydration.
Dehydration can be dangerous and worsen the side effects of medications, especially constipation, since fluids are essential for digestion.
Therefore, maintain adequate hydration levels while taking GLP-1 to minimize unwanted effects.
Staying hydrated also supports energy levels, metabolism, and a healthy weight (30). It is a good habit to follow for general well-being (31).
Enter MyFitnessPal’s hydration tracking feature.
You can easily record your fluid intake, providing an effective way to set and achieve daily hydration goals.
Many sugar-free liquids are great options to meet your daily fluid needs, including:
- running water
- mineral water
- coconut water
- Skimmed milk or vegetable milk
- Coffee and tea (in regular amounts)
- Low Sodium Broth-Based Soups
Most people should aim to consume between half an ounce and one ounce of fluid per pound of body weight per day (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 useful functions
MyFitnessPal also has other useful features to help people taking GLP-1 with their diet and lifestyle goals:
- Meal timestamps can help ensure you eat consistently throughout the day, helping you reach your calorie, micronutrient, and protein goals.
- Registration reminders can give you gentle nudges, helping you stay on track toward these goals and improve your accountability.
- Recipes in the app Focus on protein-rich, GLP-1 compliant options, inspiring you to explore varied, balanced meals through recipe discovery.
- Track your weight and other body measurements in the app can help you monitor progress and stay motivated.
Finally, for additional support, check out MyFitnessPal’s new 7-Day GLP-1 Nutrition Plan, designed by registered dietitians.
These features can help you adopt healthy diet and lifestyle habits while taking GLP-1 medications, promoting your long-term success.
The post How MyFitnessPal Can Support Your GLP-1 Journey appeared first on the MyFitnessPal Blog.
