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This article is provided solely for informational purposes. It is not medical advice and should not be used as a substitute for physician consultation, evaluation, or treatment; or relied upon to make medical decisions, diagnose, or treat any health conditions<\/em>. No information regarding drug interactions is provided<\/em>. <\/p>\n If you\u2019re taking a GLP-1 medication<\/a> like Ozempic or Wegovy, you\u2019re definitely not alone.<\/p>\n And though these can help many people lose weight, they aren’t always a magic cure. <\/p>\n So, it’s important to develop healthy habits for effective weight management and long-term health. <\/p>\n A balanced diet provides essential nutrients and helps prevent chronic diseases.<\/p>\n Also, GLP-1s have not been shown to be used long-term. Some data shows that most patients stop taking GLP-1s<\/a> after a year or two. Stopping them, especially without lifestyle changes, can cause weight regain (1<\/a>).<\/p>\n Additionally, GLP-1s are relatively new. There\u2019s limited research on the best dietary guidance for those taking GLP-1s and whether they are safe for long-term use (2<\/a>). While using GLP-1s, good nutrition and lifestyle choices might also help reduce some side effects, such as:<\/p>\n However, diet and lifestyle changes might not address other common or rare but serious side effects. It’s always best to consult your doctor about any concerns regarding GLP-1s.<\/p>\n Here are some practical tips on how to use MyFitnessPal<\/a> to support your GLP-1 journey.<\/p>\n Eating fewer calories is an essential part of most weight loss plans. <\/p>\n Calorie restriction<\/a> can be the hardest part of weight management. It usually makes us feel hungrier, especially at first.<\/p>\n But one way that taking GLP-1s aids weight loss is by suppressing appetite and reducing food cravings (2<\/a>, 3<\/a>).<\/p>\n So, instead of often feeling hungry or thinking about food, you might forget to eat enough or get full too quickly when you do.<\/p>\n This may sound appealing to anyone who struggles with frequent thoughts about food. But meeting your body\u2019s minimum calorie needs<\/a> is essential (4<\/a>). This ensures your body gets all the nutrients it needs to maintain energy levels and function properly (5<\/a>).<\/p>\n Generally, women’s calorie intake shouldn’t drop below 1,200 per day, and men’s shouldn’t go under 1,500, except for specific reasons and as supervised by a health professional (6<\/a>). <\/p>\n Consuming less than this amount could affect your health. <\/p>\n Not meeting your minimum calorie needs can cause nutrient deficiencies (7<\/a>). This includes micronutrients<\/a> (vitamins and minerals) and other essential nutrients.<\/p>\n This in turn can cause fatigue, weakened immune function, and overall impaired health (8<\/a>, 9<\/a>). <\/p>\n So, it’s important for people on GLP-1 meds to watch their calorie and nutrient intake. <\/p>\n One of the best ways to do this is by keeping a food journal.<\/p>\n Using a tool like MyFitnessPal<\/a> to log meals can simplify this. It lets you quickly spot any calorie or nutrient deficits. You can then adjust your diet.<\/strong><\/p>\n Nutrient-dense foods are some of the best foods for people taking GLP-1s<\/a>. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrition out of smaller meals. <\/p>\n Protein<\/a> helps you feel full, keeps hormones and enzymes in check, supports your body’s functions, and balances fluids and electrolytes (10<\/a>, 11<\/a>).<\/p>\n Eating enough protein also ensures the body has the building blocks it needs for muscle tissue repair and maintenance (11<\/a>). <\/p>\n This is essential for active people and those who want to preserve muscle while losing weight. <\/p>\n It may be especially important when taking GLP-1s. Some studies suggest that up to 50% of the weight lost on a GLP-1 may be lean muscle mass, not body fat (12<\/a>). <\/p>\n A loss of muscle mass can cause long-term problems, such as:<\/p>\n For anyone on GLP-1 medications, getting enough protein might help maintain muscle health. <\/p>\n MyFitnessPal<\/a> makes it easy to track your daily protein intake. <\/strong><\/p>\n Protein needs during weight loss are personal. But research suggests that 80 grams of protein per day, or 1 gram per kilogram of body weight, might be best for maintaining lean body mass during weight loss (18<\/a>).<\/p>\n This higher amount of protein may be better than the typical lower daily intake of 60 grams or 0.8 grams per kilogram (18<\/a>).<\/p>\n A good rule of thumb could be to aim for three meals a day, each containing about 20 to 30 grams of protein<\/a>. <\/p>\n If you struggle with appetite, try consuming small amounts of high-protein foods<\/a> throughout the day instead of eating large amounts at every meal (19<\/a>).<\/p>\n Keeping track of how much protein you eat also helps you plan balanced meals with the right mix of carbs, fats, and proteins<\/a> for continued weight loss success.<\/p>\n If you want some inspiration, try MyFitnessPal\u2019s free 7-day high-protein diet plan<\/a>.<\/p>\n Kelsey Costa, MS, RDN<\/strong> is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.<\/p>\n Stephanie Nelson, MS, RD<\/strong> is a Registered Dietitian and is MyFitnessPal\u2019s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.<\/p>\n Of course, when talking about muscle maintenance during weight loss, we can’t leave out exercise. <\/p>\n A workout routine<\/a>, especially strength training, may be important for people who take GLP-1s. It might help them maintain a healthy weight after stopping treatment (20<\/a>).<\/p>\n You can log your exercises within the MyFitnessPal app<\/a> or sync with other fitness apps and devices, like Fitbit, Garmin, or Apple Health, to easily track your activities and progress.<\/p>\n Studies have shown that fiber<\/a>, particularly soluble fiber, slows down how fast your stomach empties and makes you feel fuller, controlling your appetite (21<\/a>). <\/p>\n Fiber can also help make your stools more regular and consistent (22<\/a>). <\/p>\n GLP-1 medications have been shown to cause gastrointestinal side effects, like constipation and diarrhea (23<\/a>). <\/p>\n Adding fiber-rich foods to your meals may help reduce these side effects and support digestive health (22<\/a>, 24<\/a>). <\/p>\n Many people fall short of their fiber needs. Using tracking apps like MyFitnessPal<\/a> can increase awareness of their intake.<\/p>\n By logging foods, you can identify the best options to create fiber-rich meals<\/a> and incorporate them into your weekly routine. <\/p>\n Generally, for diarrhea or constipation, you’ll want to increase your soluble fiber intake (25<\/a>).<\/p>\n Good sources of soluble fiber include: <\/p>\n If you’re only dealing with constipation, also add more insoluble fiber by eating whole fruits and vegetables with skins.<\/p>\n But everyone should include a mix of both soluble and insoluble fiber in their diet (26<\/a>).<\/p>\n Fiber recommendations are usually around 35 grams per day for healthy adults, but some research suggests closer to 50 grams a day might be ideal (27<\/a>). <\/p>\n Check out this fiber quiz from MyFitnessPal<\/a> to see if you’re getting enough fiber in your diet! <\/p>\n If you’re starting from a low-fiber diet, increase your fiber intake gradually (28<\/a>). Also, hydrate to avoid discomfort or digestive issues.<\/p>\n You can adjust your daily fiber goals in the MyFitnessPal app<\/a> based on your needs.<\/p>\n Nausea and vomiting can be common side effects of GLP-1 medications.<\/p>\n In fact, vomiting has been shown to happen in about 5 to 20% of people taking GLP-1s (29<\/a>). But for many, these symptoms usually go away within 1 to 8 days (29<\/a>).<\/p>\n But if vomiting is severe or doesn’t stop, it could be serious, so it’s important to visit your doctor or get emergency help.<\/p>\n Both vomiting and diarrhea from GLP-1 medications can lead to dehydration.<\/p>\n Even if you don’t have these symptoms, changes in your eating habits and appetite can make you drink less during meals. This can raise your risk of dehydration.<\/p>\n Dehydration can be dangerous and worsen medication side effects, especially constipation, as fluid is essential for digestion. <\/p>\n So, maintain proper hydration levels while taking GLP-1s to minimize unwanted effects.<\/p>\n Staying hydrated<\/a> also supports energy levels, metabolism, and a healthy weight (30<\/a>). It’s a good habit to stick with for overall wellness (31<\/a>). <\/p>\n Enter MyFitnessPal\u2019s hydration tracking feature.<\/strong><\/p>\n You can easily log your fluid intake<\/a>, providing an effective way to set and achieve daily hydration goals. <\/p>\n Many unsweetened liquids are excellent options to meet your daily fluid needs, including:<\/p>\n Most people should aim for about a half-ounce to an ounce of fluid per pound of body weight daily (32<\/a>). If you exercise regularly or live in a warm climate, you\u2019ll need the higher end.\u00a0<\/p>\n Adjust your hydration goals in the MyFitnessPal app<\/a> based on your needs and activity levels. <\/p>\n MyFitnessPal also has other helpful features to help people on GLP-1s with their diet and lifestyle goals: <\/p>\n Finally, for additional support, check out MyFitnessPal\u2019s new 7-day GLP-1 Nutrition Plan, <\/a>designed by registered dietitians. <\/p>\n These features can help you adopt healthy diet and lifestyle habits while on GLP-1 medications, promoting your long-term success.<\/p>\n The post How MyFitnessPal Can Support Your GLP-1 Journey<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":" This article is provided solely for informational purposes. It is not medical advice and should not be used as a substitute for physician consultation, evaluation, or treatment; or relied upon…<\/p>\n","protected":false},"author":326,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[8],"tags":[3419,3420,968,960],"jetpack_publicize_connections":[],"yoast_head":"\n<\/div>\n\n
How to Use MyFitnessPal to Support Your GLP-1 Journey<\/strong><\/h2>\n
Tracking Calories<\/h3>\n
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What to Know About GLP-1 Natural Alternatives <\/strong><\/a>><\/a><\/strong><\/h5>\n<\/div>\n<\/div>\n<\/div>\nTracking Protein<\/h3>\n
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\nAbout the Experts:<\/strong><\/h4>\n
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Tracking Fiber<\/h3>\n
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Tracking Hydration<\/h3>\n
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Other helpful features<\/h3>\n
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