How MyFitnessPal Can Help Your GLP-1 Journey

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

And although these may also help many individuals drop some weight, they aren’t at all times a magic remedy. 

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

A balanced weight loss plan gives important vitamins and helps forestall persistent ailments.

Additionally, GLP-1s haven’t been proven for use long-term. Some knowledge exhibits that almost all sufferers cease taking GLP-1s after a 12 months or two. Stopping them, particularly with out life-style 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 secure for long-term use (2). Whereas utilizing GLP-1s, good diet and life-style selections may additionally assist cut back some unwanted side effects, reminiscent of:

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

Nonetheless, weight loss plan and life-style adjustments won’t tackle different frequent or uncommon however critical unwanted side effects. It’s at all times finest to seek the advice of your physician about any issues concerning GLP-1s.

Listed below are some sensible tips about learn how 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 vital 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 a substitute of usually feeling hungry or fascinated by meals, you would possibly neglect to eat sufficient or get full too shortly once you do.

This will likely 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 vitality ranges and performance correctly (5).

Typically, ladies’s calorie consumption shouldn’t drop beneath 1,200 per day, and males’s shouldn’t go below 1,500, aside 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 contains micronutrients (nutritional vitamins and minerals) and different important vitamins.

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

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

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

Utilizing a software like MyFitnessPal to log meals can simplify this. It allows you to shortly spot any calorie or nutrient deficits. You possibly can then alter your weight loss plan.

Nutrient-dense meals are a few of the finest meals for folks taking GLP-1s. Seafood, tofu, dates, and different nutrient-dense components may also help you get probably the most diet out of smaller meals. 

Monitoring Protein

Protein helps you’re feeling full, retains hormones and enzymes in verify, helps your physique’s features, 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 lively folks and people who wish to protect muscle whereas shedding weight. 

It could be particularly vital when taking GLP-1s. Some research counsel that as much as 50% of the burden 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, reminiscent of:

• Elevated threat of damage (13)  
• Lack of power (13) 
• Lowered mobility (13) 
• Slowed metabolism (14)  
• Poorer coronary heart well being (15)  
• Elevated insulin resistance (16) 
• Lowered longevity (17)  

For anybody on GLP-1 medicines, getting sufficient protein would possibly assist keep muscle well being. 

MyFitnessPal makes it simple to trace your day by day protein consumption. 

Protein wants throughout weight reduction are private. Present suggestions for people shedding weight on GLP-1 are 1.2-1.6 grams per kilogram of physique weight, or an absolute goal of 80-120g per day.  This increased quantity of protein could also be higher than the standard decrease day by day consumption of 60 grams or 0.8 grams per kilogram (18).

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

A great rule of thumb might be to purpose for 3 meals a day, every containing about 20 to 30 grams of protein.  

If you happen to wrestle with urge for food, attempt consuming small quantities of high-protein meals all through the day as a substitute of consuming massive quantities at each meal (19).

Maintaining monitor of how a lot protein you eat additionally helps you intend balanced meals with the right combination of carbs, fat, and proteins for continued weight reduction success.

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In regards to the Specialists:

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling international public well being and diet training.

Stephanie Saletta, MS, RD is a Registered Dietitian and is MyFitnessPal’s Sr. Lead Vitamin Scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a give attention to analysis and illness prevention.

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Monitoring Train

In fact, when speaking about muscle upkeep throughout weight reduction, we will’t miss train. 

A exercise routine, particularly power coaching, could also be vital for individuals who take GLP-1s. It would assist them keep a wholesome weight after stopping remedy (20).

You possibly can log your workouts inside the MyFitnessPal app or sync with different health apps and gadgets, like Fitbit, Garmin, or Apple Well being, to simply monitor 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 can even assist make your stools extra common and constant (22).  

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

Including fiber-rich meals to your meals might assist cut back these unwanted side effects and help digestive well being (22, 24). 

Many individuals fall in need of their fiber wants. Utilizing monitoring apps like MyFitnessPal can improve consciousness of their consumption.

By logging meals, you possibly can determine one of the best choices to create fiber-rich meals and incorporate them into your weekly routine. 

Typically, for diarrhea or constipation, you’ll wish to improve your soluble fiber consumption (25).

Good sources of soluble fiber embrace: 

• 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 vegetables and fruit with skins.

However everybody ought to embrace 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 is perhaps perfect (27).  

Take a look at 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 step by step (28). Additionally, hydrate to keep away from discomfort or digestive points.

You possibly can alter your day by day fiber objectives within the MyFitnessPal app based mostly in your wants.

Monitoring Hydration

Nausea and vomiting will be  frequent unwanted side effects of GLP-1 medicines.

In actual fact, 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 vital to go to your physician or get emergency assist.

Each vomiting and diarrhea from GLP-1 medicines 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 unwanted side effects, particularly constipation, as fluid is important for digestion. 

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

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

Enter MyFitnessPal’s hydration monitoring characteristic.

You possibly can simply log your fluid consumption, offering an efficient technique to set and obtain day by day hydration objectives. 

Many unsweetened liquids are wonderful choices to satisfy your day by 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 purpose for a few half-ounce to an oz of fluid per pound of physique weight day by day (32). If you happen to train usually or reside in a heat local weather, you’ll want the upper finish. 

Alter your hydration objectives within the MyFitnessPal app based mostly 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 life-style objectives: 

• Meal timestamps may also 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 mild nudges, serving to you keep on monitor with these objectives and improve your accountability. 
• In-app recipes give attention to high-protein and GLP-1-friendly choices, inspiring you to discover diverse and balanced meals by means of recipe discovery.
• Monitoring your weight and different physique measurements within the app may also help you monitor progress and keep motivated. 

These options may also help you undertake nutritious diet and life-style habits whereas on GLP-1 medicines, selling your long-term success.

Initially revealed November 11, 2024

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