5 Best Foods While on Semaglutide, According to a Dietitian

Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the trend within the weight loss group as of late.

Not solely are folks throughout social media touting the weight loss advantages, prescriptions for diabetes medication and comparable weight problems remedy could also be up as a lot as 300 p.c over the previous couple of years, in accordance to one report

As for what to eat whereas on semaglutide, properly, we simply launched a GLP-1 Nutrition Plan within the MyFitnessPal app devoted simply to that. But as a result of the remedy could make you’re feeling fuller quicker, you’ll probably eat smaller parts, which suggests you need to get essentially the most bang on your buck by way of nutrition. That’s why many specialists suggest eating a well-balanced eating regimen for the very best outcomes.

But what precisely does that imply? While there’s no one-size-fits-all reply, there are some common tips on what to eat whereas on Ozempic or some other semaglutide drugs.

We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared among the meals which may be most useful. 

1. Bone broth

Bone broth pulls double obligation as each a protein supply and a hydration supply. DrFeller recommends consuming 8 ounces a day as a part of your each day liquid consumption.

Because bone broth accommodates electrolytes like sodium, potassium, and magnesium, it could assist hold you hydrated higher than plain water, one study exhibits.

2. Dates

“I really believe people who enjoy sweets should have them, in a mindful and intentional way, if they want to” Feller says. “It makes us all happier.”

To fulfill that sugary craving, she recommends dates. They’re a good supply of fiber high in fiber and should not spike your blood sugar as a lot as different dried fruits, when consumed moderately. . 

One factor to notice: If you’re coping with early satiety, Feller advises limiting what number of dates you’re snacking on at a time. “Potein is very important,” she explains, “so don’t fill up on dates and miss out on that important macronutrient.” 

3. Tofu

Protein is an essential macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a huge fan of plant protein specifically, declaring that almost all Americans aren’t eating almost sufficient vegetation on a day-to-day foundation. 

She likes tofu as a healthy plant-based protein supply. According to the USDA, a half-cup serving of tofu has about 22 grams of protein.

Along with the entire advantages of protein—like higher bone health and urge for food regulation—tofu has additionally been proven to reduce the risk of heart disease and help lower cholesterol.

4. Seafood

Not solely is seafood one other good supply of lean protein, it additionally accommodates polyunsaturated fatty acids (PUFAs). Studies have proven these PUFAs to have anti-inflammatory properties, which can assist stop health circumstances like arthritis and heart problems. They may help immune health  and lower blood pressure.

As for what particular seafood is finest? Dr. Feller says no matter is accessible and reasonably priced will do, whether or not that’s shrimp, salmon, or some other type of fish. The secret’s to select seafood that’s as shut to its unadulterated type as doable, with minimal added sugar, salt, or fats.

5. Summer Squash and cucumbers

Staying hydrated whereas on semaglutide drugs is vital. And whereas consuming water is a simple approach to try this, you can too rehydrate by eating sure meals. 

Dr. Feller suggests including extra greens with a high water content material—like cucumbers, zucchini, and different summer season squashes—into your eating regimen. Not solely will these offer you extra fluid to assist with digestion, additionally they have some dietary worth. Win-win.

6. Cruciferous greens

Dr. Feller likes cruciferous veggies like cabbage, broccoli, cauliflower, or Brussels sprouts primarily for the intestine health advantages. They include sure compounds that may promote the expansion of healthy intestine micro organism and stability your microbiome. Some research has proven this may increasingly scale back the chance of sure kinds of most cancers, too.

They’re additionally high in fiber, which can assist enhance digestion and hold you common. This is very vital while you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes food and waste to exit your body. 

If you’re taking a semaglutide remedy like Ozempic—or plan to sooner or later—and want extra steerage, take a look at MyFitnessPal’s new 7-day GLP-1 Nutrition Plan. It gives expert-backed instruments and strategies to allow you to obtain sustainable weight loss by more healthy habits. Whether that’s studying how to decide your protein wants or how to eat extra fiber on the each day, our plan can assist you hit your targets.

Semaglutide nutrition plan

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