GLP-1 receptor agonists (like Ozempic, Wegovy, and others) have gotten a well-liked and efficient software for managing weight and blood glucose ranges. Whereas they cut back urge for food, caloric consumption by 16- 39 %, starvation, and delay gastric emptying, leading to gradual digestion, pairing these drugs with the proper diet and life-style practices could make an enormous distinction within the high quality of life and efficacy of the journey.
Let’s stroll via the vital pointers:
Dietary administration
1. Prioritize protein
It helps protect lean muscle, promote satiety, cut back cravings, and optimize blood glucose ranges. The primary focus must be on full protein consumption and optimum protein consumption timing. Therefore, intention for a supply of protein at each meal.
Requirement- 1.0-1.2 g/kg body weight
Meals sources- Eggs, Greek yogurt, legumes, pulses, dals, tofu, hen, fish.
2. Select fiber-rich carbs
They enhance digestion and assist with fullness.
Requirement- 25-35 g fiber per day
Meals sources- Complete grains comparable to oats, brown rice, millet, amaranth, and many others, greens comparable to broccoli, carrots, greens, beetroot; leafy greens comparable to spinach, methi, kale; and fruits.
3. Wholesome fat
They stimulate the discharge of GLP-1, help hormone stability, and are essential for mind well being. The emphasis needs to be on the adequacy of omega-3 FAs and MUFAs that possess anti-inflammatory properties.
Meals sources: Avocados, seeds, nuts, and olive oil.
4. Micronutrients
There must be consideration on assembly the really helpful dosage for nutritional vitamins A, C, D, and E, calcium, magnesium, and potassium for higher outcomes. Supplementation may be useful right here to beat any micronutrient insufficiencies.
Meals sources- Carrots, pumpkin, leafy greens, nuts, greens, beans, mushrooms, bananas, paneer, curd, organ meat, and fatty fish.
5. Probiotics
They help the integrity of the intestine lining, cut back irritation, stop intestine points, and may cut back signs like nausea and diarrhea, that are frequent unintended effects of GLP-1 drugs.
Sources- Curd, yogurt, fermented meals, kimchi, sauerkraut.
6. Prebiotics
Research counsel that sure probiotic strains and prebiotics like oligofructose can improve GLP-1 secretion and enhance gastrointestinal signs related to GLP-1 drugs.
Sources: Chicory root, garlic, onions, leeks, bananas, artichokes, and asparagus.
Pattern Meal Plan
There’s a have to go for smaller, nutritious, dense meals.
| Meal | Choices |
| Breakfast | – Moong dal chilla with mint chutney and curd- Vegetable upma/poha with a boiled egg- Vegetable oats with peanuts and curd |
| Lunch | – 1–2 millet rotis, low-fat paneer methi, combined veg sabzi, and salad- Brown rice/oats with rajma and sautéed beans with curd- Quinoa/oats, moong dal khichdi with curd and papaya slices |
| Dinner | – Grilled fish or tandoori hen with sautéed veggies- Any gourd curry with amaranth roti and cucumber raita- Millet dosa with tomato chutney and moong beans curry |
| Snacks | – Roasted chana or makhana with curd- A handful of almonds/walnuts and combined seeds with coconut water- Curd with flaxseeds and pomegranate/apple/melons- Boiled egg or a small portion of paneer tikka- Ragi malt in buttermilk and combined nuts and seeds- Paneer capsicum sautéed- Moong bean salad |
Wholesome Suggestions
Consuming mindfully will create a optimistic influence through avoiding the frequent unintended effects:
- Consuming at a gradual tempo: Goal to complete meals in 15 to twenty minutes.
- Encouraging smaller meals: Break your day into 3 nutrient-dense meals and 1 or 2 wholesome mild snacks.
- Staying hydrated: Drink water, coconut water, and fruit-infused or natural teas usually. Keep away from canned, aerated, and sugary drinks, as they will improve bloating.
- Avoiding distractions: Strive avoiding screening, i.e., cellphone or TV watching whereas consuming meals, as this could result in overeating.
- Limiting ultra-processed meals: Attempt to restrict or keep away from refined packaged meals, as they could be tougher to digest and supply zero to little dietary worth.
- Electrolyte Steadiness: GLP-1 drugs can affect fluid and electrolyte stability, doubtlessly resulting in dehydration and imbalances in sodium, potassium, and magnesium ranges. Sustaining correct hydration and electrolyte consumption is essential to mitigate unintended effects like nausea, fatigue, and dizziness. Consuming electrolyte-rich drinks or dietary supplements can help this stability, particularly throughout episodes of vomiting or diarrhea.
Managing Frequent Facet Results
Feeling full too rapidly or nausea?
- Keep on with mild, easy, home-made, bland meals. Khichdi, curd rice, or plain moong dal-rice work nicely. Add Vitamin C-rich meals like colored capsicum, lemon, citrus fruits, guava, and kiwi to alleviate nausea.
- Keep away from fried snacks, heavy cream-based or coconut gravies, and over-spiced meals.
Constipation?
- Embody fiber-rich sabzis, fruits like guava or papaya, and examine hydration status- drink heat water with lemon.
- Add soaked chia seeds or flaxseeds to your meals.
Low vitality or fatigue?
- This might be an indication you’re consuming poorly and never assembly each day caloric and macros necessities, together with being dehydrated.
- Seek the advice of a dietitian if signs persist.
Diarrhoea?
- Embody BRAT (Banana, Rice, Apple- Stewed, & Toast) with selfmade or WHO-recommended ORS (Oral Rehydration Resolution).
- Add rice kanji, buttermilk, coconut water, and curd.
Word: Search fast medical consideration in the event you expertise extreme vomiting (greater than 3 occasions in 24 hours), diarrhea lasting greater than 2 days, indicators of dehydration (comparable to dry mouth, dizziness, lowered urination, and dark-colored urine), or blood in vomit or stools.
HealthifyMe Word
What works for one could not work for an additional, so give your self grace and search help at any time when wanted.
Last Takeaway
GLP-1 drugs are efficient instruments, however they work greatest with good consuming habits, which embrace portion management, balanced meals, and aware consuming.
Continuously Requested Questions (FAQs)
1. What ought to I eat whereas on GLP-1?
Deal with high-protein meals (comparable to dal, paneer, eggs, hen) to advertise satiety and muscle preservation, fiber-rich carbohydrates (like millets, brown rice, and greens) to help digestion, and wholesome fat (e.g., nuts, ghee moderately) to assist in GLP-1 secretion. Go for smaller, balanced meals all through the day to take care of vitality ranges.
2. Can I eat common meals?
Sure, you may. Nonetheless, it’s vital to maintain parts reasonable and guarantee meals are balanced with lean protein, fiber, and wholesome fat. Select home-cooked meals like khichdi, sabzi-roti, or grilled tikkas over deep-fried or oily meals to forestall digestive discomfort.
3. Do I nonetheless have to snack?
Snacking isn’t necessary. Should you’re not hungry, it’s completely positive to skip snacks. Nonetheless, in the event you want a snack, go for mild, nutritious choices like roasted chana, fruits, or a small portion of nuts and seeds to keep away from overeating.
4. I really feel full rapidly, ought to I skip meals?
It’s vital to not skip meals. As an alternative, go for smaller, extra frequent meals or snacks all through the day. Skipping meals can result in nutrient deficiencies or low vitality ranges, so it’s higher to nourish your physique usually with smaller parts.