How To Eat While Taking GLP-1 Medications
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GLP-1 medications like semaglutide and tirzepatide are treatments that help with weight loss. They reduce cravings, make you feel full faster, slow digestion, and also help control blood sugar levels. These medicines are becoming popular among people with obesity who want extra help to manage their weight.
When you take these medications, it is important to focus on eating in a way that keeps you healthy and reduces side effects. Start each meal with enough protein. Aim for about 20 to 30 grams of protein from foods like fish, beans, chickpeas, tofu, or yogurt. If you are moderately active, try to eat about 1.0 to 1.5 grams of protein per kilogram of your body weight each day. If your appetite is very low, a protein shake with at least 20 grams of protein can help you meet your needs.
Because these medicines can lower your appetite, try eating smaller meals with healthy snacks in between. Choose snacks like fruits, nuts, or plain yogurt. Pick slow-digesting carbs such as oatmeal or sweet potatoes instead of white bread or sugary foods. To stay full longer, add healthy fats like olive oil or avocado to your meals.
Tips To Avoid Side Effects
Some people feel nausea, heartburn, or constipation while on these medications. To help with nausea, avoid fried foods and high-fat items. Try eating whole grain toast or cereal and drink ginger tea or eat some fruit. For heartburn, eat smaller portions and stay upright for at least two to three hours after eating. Avoid spicy foods like chili or black pepper. To prevent constipation, eat both types of fiber. Soluble fiber is in oats and apples, while insoluble fiber is in vegetable skins and nuts. Drink plenty of water to help your digestion.
Stay Hydrated Every Day
GLP-1 medicines can make you dehydrated if you are not careful. Drink about 8 to 12 cups of water daily, which is about 2 to 3 liters. Include water-rich foods like cucumbers, watermelon, and soups. Try to limit alcohol, caffeine, and sweetened drinks because they can cause you to lose even more fluids.
Diets To Avoid While On GLP-1 Medications
Do not follow very strict diets with very low calories while on these medicines. Extreme restriction can lead to dehydration, tiredness, and kidney problems. It can also make you lose too much weight too fast. Strict vegan diets might not provide enough vitamin B12, iron, or protein, so talk to your doctor or dietitian