This article is for reference only. It is not medical advice and should not be used as a substitute for consultation, evaluation, or treatment by a physician; or as a basis for making medical decisions, diagnosing, or treating any health condition.. No information provided on drug interactions.
If you’re taking GLP-1 medications like Ozempic or Wegovy, you’re definitely not alone.
While these can help many people lose weight, they aren’t always a panacea.
Therefore, developing healthy habits is important for effective weight management and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic disease.
Additionally, GLP-1 has not been proven for long-term use. Some data show that most patients stop taking GLP-1 after one or two years. Stopping these medications, especially without lifestyle changes, may lead to weight regain (1).
Additionally, GLP-1 is relatively new. There is limited research on optimal dietary guidelines for taking GLP-1 and whether it is safe for long-term use (2). Good nutrition and lifestyle choices may also help reduce some side effects when using GLP-1, such as:
- gastrointestinal problems
- Appetite suppression, often leading to undereating
- nutritional deficiencies
- Muscle loss.
However, diet and lifestyle changes may not resolve other common or rare but serious side effects. For any questions about GLP-1, it is best to consult your doctor.
Here are some practical tips on how to use MyFitnessPal to support your GLP-1 journey.
How to use MyFitnessPal to support your GLP-1 journey
track calories
Reducing caloric intake is an important part of most weight loss plans.
Calorie restriction is probably the most difficult part of weight management. It often makes us feel hungrier, especially at first.
But one way taking GLP-1 can help with weight loss is by suppressing appetite and reducing food cravings (2, 3).
As a result, you may not feel hungry or think about food as often and may forget to eat enough or be full too quickly when you do eat.
For those who often think about food, this may sound appealing. But meeting your body’s minimum calorie needs is crucial (4). This ensures your body gets all the nutrients it needs to maintain energy levels and function properly (5).
In general, women should not consume less than 1,200 calories per day and men should not consume less than 1,500 calories per day, unless there is a specific reason and supervision by a health professional (6).
Consuming less than this amount may affect your health.
Failure to meet minimum calorie requirements may lead to nutritional deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This in turn can lead to fatigue, weakened immune function, and overall compromised health (8, 9).
Therefore, it is important for people taking GLP-1 medications to pay attention to their calorie and nutrient intake.
One of the best ways to do this is to keep a food journal.
Using a tool like MyFitnessPal to log your meals can simplify the process. It allows you to quickly spot any calorie or nutrient deficiencies. Then you can adjust your diet.
Nutrient-dense foods are some of the best foods for people taking GLP-1. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrients from smaller, more frequent meals.
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tracking proteins
Protein helps you feel full, controls hormones and enzymes, supports your body’s functions, and balances fluids and electrolytes (10, 11).
Consuming enough protein also ensures that the body has the building blocks it needs to repair and maintain muscle tissue (11).
This is essential for active people and those who want to retain muscle while losing weight.
This may be especially important when taking GLP-1. Some studies suggest that up to 50% of the weight lost through GLP-1 may be in lean muscle mass rather than body fat (12).
Loss of muscle mass can lead to long-term problems such as:
- Increased risk of injury(13)
- Loss of strength(13)
- Impaired mobility(13)
- Slowed metabolism (14)
- Poor heart health (15)
- Increased insulin resistance (16)
- Shortened lifespan(17)
For people taking GLP-1 medications, getting enough protein may help maintain muscle health.
MyFitnessPal makes it easy to track your daily protein intake.
Protein needs during weight loss vary from person to person. But research suggests that 80 grams of protein per day, or 1 gram of protein per kilogram of body weight, may be optimal for maintaining lean body mass during weight loss (18).
This higher protein content may be better than the typical daily intake of 60 grams or 0.8 grams per kilogram (18).
A good rule of thumb is to eat three meals a day, each containing about 20 to 30 grams of protein.
If you have a loss of appetite, try eating small amounts of high-protein foods throughout the day rather than eating large amounts at each meal (19).
Keeping track of how much protein you eat can also help you plan a balanced diet with the right mix of carbohydrates, fats, and proteins for sustained weight loss success.
If you want some inspiration, try MyFitnessPal’s free 7-day high-protein meal plan.
About the experts:
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful nutritional consulting services to leading health and wellness brands. She is an influential figure in communicating nutritional science, advancing global public health, and nutrition education.
Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutritional scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
tracking exercise
Of course, when it comes to muscle maintenance during weight loss, we cannot ignore exercise.
Daily exercise, especially strength training, may be important for people taking GLP-1. It may help them maintain a healthy weight after they stop treatment (20).
You can log your workouts in the MyFitnessPal app or sync with other fitness apps and devices like Fitbit, Garmin or Apple Health to easily track your activity and progress.
Trace fiber
Research shows that fiber, especially soluble fiber, can control appetite by slowing the rate of gastric emptying and making you feel fuller (21).
Fiber can also help your bowel movements become more regular and consistent (22).
GLP-1 drugs have been shown to cause gastrointestinal side effects such as constipation and diarrhea (23).
Adding fiber-rich foods to your meals may help reduce these side effects and support digestive health (22, 24).
Many people do not have enough fiber needs. Use a tracking app like MyFitnessPal to increase awareness of your intake.
By tracking your food, you can identify the best options for making fiber-rich meals and incorporate them into your weekly routine.
Generally speaking, for diarrhea or constipation, you need to increase your soluble fiber intake (25).
Good sources of soluble fiber include:
- ground flax seeds
- Brussels sprouts
- avocado
- black beans
- oatmeal
If you’re just dealing with constipation, you can also add more insoluble fiber by eating whole fruits and vegetables with the skins on.
But everyone should add a mix of soluble and insoluble fiber to their diet (26).
Fiber recommendations for healthy adults are usually around 35 grams per day, but some research suggests closer to 50 grams per day may be ideal (27).
Check out MyFitnessPal’s Fiber Quiz to see if you’re getting enough fiber in your diet!
If you start on a low-fiber diet, gradually increase your fiber intake (28). Also, stay hydrated to avoid discomfort or digestive issues.
You can adjust your daily fiber goal in the MyFitnessPal app as needed.
Track moisture content
Nausea and vomiting may be common side effects of GLP-1 drugs.
In fact, approximately 5% to 20% of people taking GLP-1 experience vomiting (29). But for many people, these symptoms usually resolve within 1 to 8 days (29).
But if the vomiting is severe or persistent, it could be serious, so it’s important to see your doctor or seek emergency help.
Both vomiting and diarrhea caused by GLP-1 drugs can lead to dehydration.
Even if you don’t have these symptoms, changes in eating habits and appetite can cause you to drink less alcohol with meals. This increases the risk of dehydration.
Dehydration can be dangerous and worsen medication side effects, especially constipation, since fluids are essential for digestion.
Therefore, maintain proper hydration levels while taking GLP-1 to minimize adverse effects.
Staying hydrated also supports energy levels, metabolism, and a healthy weight (30). For overall health, this is a good habit worth sticking to (31).
Enter MyFitnessPal’s hydration tracking feature.
You can easily log your fluid intake, providing an effective way to set and achieve daily water goals.
Many unsweetened liquids are great options for your daily fluid needs, including:
- boiled water
- soda water
- coconut water
- Low-fat or plant-based milk
- Coffee and tea (in moderation)
- low sodium broth
Most people should aim for half an ounce to one ounce of fluid per pound of body weight per day (32). If you exercise regularly or live in a warm climate, you’ll want a higher-end product.
Adjust your water goals in the MyFitnessPal app based on your needs and activity level.
Other useful features
MyFitnessPal also has other helpful features to help GLP-1 patients achieve their dietary and lifestyle goals:
- Meal timestamp Can help ensure you’re eating consistently throughout the day, helping you achieve your calorie, micronutrient and protein goals.
- Record reminder can provide a gentle nudge to help you stay on track with these goals and increase your sense of accountability.
- In-app recipes Focusing on high-protein and GLP-1-friendly options, we inspire you to explore diverse and balanced meals through Recipe Discovery.
- Track your weight Additional body measurements in the app can help you monitor your progress and stay motivated.
Finally, for extra support, check out MyFitnessPal’s new 7-Day GLP-1 Nutrition Plan, designed by a registered dietitian.
These features can help you develop healthy eating and lifestyle habits while taking GLP-1 medications to promote your long-term success.
The post How MyFitnessPal Can Support Your GLP-1 Journey appeared first on MyFitnessPal Blog.
