The 11 Largest GLP-1 Myths, Busted by Knowledgeable Dietitians

In case you’ve spent any time on social media currently, you may need seen conflicting claims about GLP-1 weight reduction drugs. One publish says they’ll fully kill your urge for food. One other warns about scary unwanted side effects. Another person declares shedding weight this fashion is “dishonest.”

With all of the noise on the market, it’s powerful to know what’s truly true about these drugs. We requested registered dietitians to set the file straight on the largest myths floating round.

Fable 1: You’ll By no means Be Hungry on a GLP-1

Since these medicines hit the mainstream, you’ve in all probability heard folks declare they fully eradicate urge for food. Some corners of the web are filled with customers saying they must pressure themselves to eat.

The Fact: GLP-1s Cut back Urge for food (1), Not Get rid of It

Whereas some folks do expertise a big drop in urge for food, (1) whole lack of starvation isn’t the purpose. “If somebody is discovering it exhausting to eat or their urge for food has modified considerably, it’s essential to share that data with their healthcare supplier in order that any issues may be addressed early and infrequently,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Diet. It’s essential to give attention to consuming sufficient meals and a balanced weight loss plan whereas on GLP-1s to cut back the chance of diet deficiencies. (1)

GLP-1s work via a number of mechanisms past simply curbing starvation. (1) They’ll additionally sluggish gastric emptying, regulate blood sugar, and assist scale back “meals noise” (that fixed psychological chatter about meals). (1) Weight reduction is only one outcome somebody might even see whereas taking a GLP-1. (1).

Fable 2: You’ll Drop a Lot of Weight Quick

Seeing dramatic movie star transformations on TV could make it simple to imagine GLP-1s will soften kilos away virtually in a single day, with out a lot effort in your half.

The Fact: Weight Loss Appears Totally different for Everybody

“Whether or not in your feed or on TV you may even see probably the most dramatic earlier than and after outcomes however they typically skip offering the context on what it took and the time it took for the person to attain these outcomes. It’s essential to do not forget that gradual weight reduction is beneficial and fully regular,” (4) says Jaeger. Your beginning weight, weight loss plan and train habits, dosage, and genetics all affect your particular timeline.

A balanced weight reduction fee is often 1-2 kilos per week. (4) Similar to every other weight reduction method, sluggish and regular tends to win the race with GLP-1s. Give attention to what’s real looking to your physique, not what you see in your screens.

Fable 3: GLP-1s Will Make You Look Unhealthy

You’ve in all probability heard about “Ozempic face” — a time period that refers to a hollowed-out, gaunt look supposedly brought on by these drugs. (5) 

The Fact: Dramatic Modifications to Look Aren’t Inevitable

Right here’s the factor: any important weight reduction can lead to modifications like free pores and skin or facial fats loss. (6) This isn’t distinctive to GLP-1s. (6)

“The looks-focused narrative ignores the well being enhancements folks could expertise whereas taking a GLP-1, like higher blood sugar administration, (7) weight administration, decreased cardiovascular threat and extra (1),” says Jaeger. 

Fable 4: You Can Use GLP-1s Brief-Time period to Soar-Begin Weight Loss

Perhaps you’re pondering: I’ll simply take this treatment for just a few months to get issues shifting, then cease as soon as I’ve hit my purpose weight. It sounds logical, proper?

The Fact: GLP-1s Are Designed for Lengthy-Time period Use

“It’s comprehensible that people could not need to keep on a drugs long-term and actually analysis has proven that many discontinue taking a GLP-1 treatment inside a 12 months and a few could return on the treatment however not all, ” (8) says Jaeger. “Nevertheless, one research has proven that individuals regain about two-thirds of the burden they misplaced after stopping the treatment. (9) For this reason constructing sturdy weight loss plan and train habits is a key part of any weight reduction journey.” (1) Earlier than making any modifications to your prescription drugs it’s crucial that you simply communicate along with your healthcare supplier. 

GLP-1 therapy may be seen as a long-term dedication for many individuals. (2) 

Fable 5: You Can Eat No matter You Need and Skip Train

Given how efficient GLP-1s may be (10), you would possibly assume weight loss plan and train develop into optionally available. In spite of everything, if the treatment is doing the heavy lifting, why trouble with the remainder?

The Fact: Diet and Motion Nonetheless Matter

Weight reduction continues to be about power steadiness; your meals consumption and exercise ranges all the time play a job. (1) “GLP-1s could function one piece of the burden loss puzzle. Forming wholesome habits relating to your weight loss plan and train are essential parts of your weight reduction journey,” says Jaeger.

Sure vitamins develop into particularly essential while you’re shedding weight whereas on a GLP-1. (1) Protein helps muscle mass in periods of weight reduction.(11) In the meantime, resistance train helps muscle mass (11) whereas burning energy (12), plus all the opposite bodily and psychological well being advantages that include common train. (13)

Fable 6: Taking GLP-1s Is “Dishonest” at Weight Loss

There’s nonetheless a lingering perception that “actual” weight reduction solely counts in the event you do it via weight loss plan and train alone. Utilizing treatment? That’s taking the straightforward manner out, or so the parable goes.

The Fact: Treating Weight problems With Treatment Isn’t Dishonest

Weight problems is acknowledged as a continual, advanced illness in medical analysis and by public well being organizations.(4) Treatment could also be used to deal with this continual illness, (3), similar to diabetes, (14) hypertension, (15) or every other continual situation.

“Managing a continual situation is not any simple process, and everybody’s journey to raised well being appears totally different,” says Jaeger. “Whether or not somebody is utilizing life-style modifications, treatment or a mixture of each, their efforts name for our understanding, not judgement.”

Fable 7: You Want Extraordinarily Excessive Quantities of Protein

Browse any GLP-1 discussion board and also you’ll see folks claiming they’re consuming 150 plus grams of protein every day, chugging a number of protein shakes, and obsessing over hitting huge protein targets.

The Fact: Average Protein Will increase Are Normally Sufficient

Sure, protein is essential for preserving muscle and staying full throughout weight reduction. However you don’t have to go overboard. (16)  “Most individuals do properly with a reasonable enhance,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Diet Scientist. “It’s extra about consistency and steadiness than hitting excessive numbers.”

Analysis suggests aiming for as much as 1.2-1.5 grams per kilogram of your perfect physique weight, or 80-120g per day for most individuals. That’s removed from the triple-digit targets you would possibly see on-line. (1)

Fable 8: Everybody Experiences Extreme Digestive Facet Results

Horror tales about nausea, vomiting, and different digestive points dominate on-line discussions about GLP-1s. It’s sufficient to make anybody hesitate earlier than beginning these drugs.

The Fact: Facet Results Range and Typically Enhance Over Time

Whereas digestive unwanted side effects are widespread, they’re not common or everlasting for most individuals. “Many sufferers expertise delicate nausea when beginning or rising their dose, but it surely sometimes improves inside just a few weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working intently along with your healthcare supplier to titrate your dose correctly can reduce unwanted side effects. Consuming smaller, extra frequent meals and avoiding high-fat meals can even assist handle digestive discomfort. (1)

Fable 9: You’ll Lose Solely Fats (Not Muscle)

Some folks assume that as a result of GLP-1s are so focused and efficient, they’ll solely burn fats whereas preserving all of your muscle mass robotically.

The Fact: Muscle Loss Can Occur With out the Proper Assist

“Any important calorie deficit places you susceptible to shedding extra muscle than you’d like together with fats,” says Saletta. “That’s why ample protein consumption and resistance coaching are so essential whereas taking GLP-1s.” (1)

The treatment doesn’t discriminate between fats and muscle loss. That you must actively work to protect muscle via diet (particularly protein) and power coaching workouts. (1)

Fable 10: If You’re Not Dropping Weight Quick, the Treatment Isn’t Working

When your coworker misplaced 15 kilos of their first month on a GLP-1 however you’ve solely misplaced 4, it’s pure to fret the treatment isn’t working for you.

The Fact: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is very particular person,” says Saletta. “Scientists are nonetheless studying in regards to the elements that affect weight reduction on GLP-1. As a result of there’s a lot to be taught, evaluating your self to others isn’t useful.” (18)

Even when the size isn’t shifting as rapidly as you’d hoped, take a look at different markers: Are you feeling higher? (19) Is your blood sugar enhancing? (20) Are you experiencing much less meals noise? (21) These are all indicators the treatment is working, even when weight reduction is gradual.

Fable 11: You Can’t Drink Alcohol on GLP-1s

Some on-line communities counsel it’s essential fully eradicate alcohol whereas taking GLP-1 drugs, making it appear to be the 2 are incompatible.

The Fact: Moderation Is Key, However Alcohol Isn’t Forbidden

“Present steering doesn’t rule out alcohol outright,” says Saletta. “It’s beneficial to have minimal alcohol consumption, although, as a result of it might worsen sure gastrointestinal signs like nausea and acid reflux disease.” (1)

Many individuals additionally discover their tolerance for alcohol decreases on GLP-1s, or that they merely don’t crave it as a lot. (22) (23) In case you do select to drink alcohol, begin slowly, keep hydrated, and take note of how your physique responds. As all the time, speak to your healthcare supplier about what’s applicable to your state of affairs.

The Backside Line

GLP-1 drugs are highly effective instruments for managing weight and metabolic well being–however they’re not magic tablets, they usually’re not with out nuance. The truth is extra advanced than what you’ll see in most social media posts or informal conversations.

In case you’re contemplating these drugs or at the moment taking them, your finest supply of data is all the time going to be your healthcare crew. They may also help you separate evidence-based information from viral fiction.

And bear in mind: utilizing treatment to help your well being objectives isn’t one thing to really feel ashamed about. It’s a authentic medical intervention that, when mixed with sustainable life-style habits, may also help many individuals obtain higher well being outcomes.

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