How MyFitnessPal Can Support Your GLP-1 Journey Leave a comment

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 therapy; or relied upon to make medical choices, diagnose, or deal with any well being circumstances. No info concerning drug interactions is offered. 

If you happen to’re taking a GLP-1 treatment like Ozempic or Wegovy, you’re positively not alone.

And although these will help many individuals reduce weight, they aren’t all the time a magic treatment. 

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

A balanced weight loss plan supplies important vitamins and helps forestall power ailments.

Additionally, GLP-1s haven’t been proven for use long-term. Some information exhibits that most patients stop taking GLP-1s after a 12 months or two. Stopping them, particularly with out way of life adjustments, may cause weight regain (1).

Moreover, GLP-1s are comparatively new. There’s restricted analysis on one of the best dietary steerage for these taking GLP-1s and whether or not they’re protected for long-term use (2). Whereas utilizing GLP-1s, good diet and way of life selections may additionally assist cut back some uncomfortable side effects, resembling:

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

Nonetheless, weight loss plan and way of life adjustments won’t tackle different frequent or uncommon however critical uncomfortable side effects. It’s all the time greatest to seek the advice of your physician about any considerations concerning GLP-1s.

Listed below are some sensible tips about methods to use MyFitnessPal to help your GLP-1 journey.

Methods to Use MyFitnessPal to Help Your GLP-1 Journey

Monitoring Energy

Consuming fewer energy is a necessary a part of most weight reduction plans. 

Calorie restriction will be the toughest a part of weight administration. It often makes us really feel hungrier, particularly at first.

However a technique 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 fascinated by meals, you may overlook to eat sufficient or get full too rapidly once you do.

This will sound interesting to anybody who struggles with frequent ideas about meals. However assembly your physique’s minimal calorie wants is important (4). This ensures your physique will get all of the vitamins it wants to take care of power ranges and performance correctly (5).

Usually, ladies’s calorie consumption shouldn’t drop under 1,200 per day, and males’s shouldn’t go beneath 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 may cause nutrient deficiencies (7). This consists of micronutrients (nutritional vitamins and minerals) and different important vitamins.

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

So, it’s necessary for folks on GLP-1 meds to look at their calorie and nutrient consumption. 

Among the best methods to do that is by protecting a meals journal.

Utilizing a software like MyFitnessPal to log meals can simplify this. It allows you to rapidly spot any calorie or nutrient deficits. You’ll be able to then regulate your weight loss plan.

Nutrient-dense meals are a number of the greatest meals for folks taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense elements will help you get essentially the most diet out of smaller meals. 

Monitoring Protein

Protein helps you’re feeling full, retains hormones and enzymes in test, helps your physique’s capabilities, 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 energetic folks and people who need to protect muscle whereas dropping pounds. 

It could be particularly necessary when taking GLP-1s. Some research recommend 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 may cause long-term issues, resembling:

• Elevated threat of harm (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 drugs, getting sufficient protein may 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, could be greatest for sustaining lean physique mass throughout weight reduction (18).

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

An excellent rule of thumb might be to intention for 3 meals a day, every containing about 20 to 30 grams of protein.  

If you happen to 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).

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

If you’d like some inspiration, attempt MyFitnessPal’s free 7-day high-protein weight loss plan plan.

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In regards to the Consultants:

Kelsey Costa, MS, RDN is a registered dietitian and author who affords impactful diet consulting companies to main well being manufacturers. She is an influential determine in diet science communication, selling world public well being and diet schooling.

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.

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Monitoring Train

After all, when speaking about muscle upkeep throughout weight reduction, we are able to’t omit train. 

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

You’ll be able to log your workouts throughout the MyFitnessPal app or sync with different health apps and gadgets, like Fitbit, Garmin, or Apple Well being, to simply observe 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 also can assist make your stools extra common and constant (22).  

 GLP-1 drugs have been proven to trigger gastrointestinal uncomfortable side effects, like constipation and diarrhea (23). 

Including fiber-rich meals to your meals might assist cut back these uncomfortable side effects and help 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 establish one of the best choices to create fiber-rich meals and incorporate them into your weekly routine. 

Usually, 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

If you happen to’re solely coping with constipation, additionally add extra insoluble fiber by consuming entire fruit and veggies with skins.

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

Fiber suggestions are often round 35 grams per day for wholesome adults, however some analysis suggests nearer to 50 grams a day could be very best (27).  

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

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

You’ll be able to regulate your each day fiber objectives within the MyFitnessPal app primarily based in your wants.

Monitoring Hydration

Nausea and vomiting will be  frequent uncomfortable side effects of GLP-1 drugs.

In reality, vomiting has been proven to occur in about 5 to twenty% of individuals taking GLP-1s (29). However for a lot of, these signs often go away inside 1 to eight days (29).

But when vomiting is extreme or doesn’t cease, it might be critical, so it’s necessary to go to your physician or get emergency assist.

Each vomiting and diarrhea from GLP-1 drugs can result in dehydration.

Even if you happen to don’t have these signs, adjustments in your consuming habits and urge for food could make you drink much less throughout meals. This could increase your threat of dehydration.

Dehydration will be harmful and worsen treatment uncomfortable side effects, particularly constipation, as fluid is important for digestion. 

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

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

Enter MyFitnessPal’s hydration monitoring characteristic.

You’ll be able to simply log your fluid consumption, offering an efficient method to set and obtain each day hydration objectives. 

Many unsweetened liquids are glorious choices to satisfy 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 couple of half-ounce to an oz. of fluid per pound of physique weight each day (k). If you happen to train usually or stay in a heat local weather, you’ll want the upper finish. 

Modify your hydration objectives within the MyFitnessPal app primarily based in your wants and exercise ranges. 

Different useful options

MyFitnessPal additionally has different useful options to assist folks on GLP-1s with their weight loss plan and way of life objectives: 

• Meal timestamps will help make sure you’re consuming persistently all through the day, serving to you hit your calorie, micronutrient, and protein objectives. 
• Logging reminders can present light nudges, serving to you keep on observe with these objectives 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 will help you monitor progress and keep motivated. 

Lastly, for added help, try MyFitnessPal’s new 7-day GLP-1 Diet Plan, designed by registered dietitians. 

These options will help you undertake nutritious diet and way of life habits whereas on GLP-1 drugs, selling your long-term success.

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