GLP-1 receptor agonists (like Ozempic, Wegovy, and others) have gotten a well-liked and efficient instrument 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 best diet and way of life practices could make an enormous distinction within the high quality of life and efficacy of the journey.
Let’s stroll by the necessary 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, goal 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, rooster, fish.
2. Select fiber-rich carbs
They enhance digestion and assist with fullness.
Requirement- 25-35 g fiber per day
Meals sources- Complete grains similar to oats, brown rice, millet, amaranth, and many others, greens similar to broccoli, carrots, greens, beetroot; leafy greens similar 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 might 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 widespread unwanted effects of GLP-1 drugs.
Sources- Curd, yogurt, fermented meals, kimchi, sauerkraut.
6. Prebiotics
Research recommend 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 must 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 rooster 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 impression through avoiding the widespread unwanted effects:
- Consuming at a gradual tempo: Purpose to complete meals in 15 to twenty minutes.
- Encouraging smaller meals: Break your day into 3 nutrient-dense meals and 1 or 2 wholesome gentle snacks.
- Staying hydrated: Drink water, coconut water, and fruit-infused or natural teas commonly. Keep away from canned, aerated, and sugary drinks, as they will enhance bloating.
- Avoiding distractions: Attempt 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 is perhaps tougher to digest and provide zero to little dietary worth.
- Electrolyte Stability: GLP-1 drugs can affect fluid and electrolyte stability, probably resulting in dehydration and imbalances in sodium, potassium, and magnesium ranges. Sustaining correct hydration and electrolyte consumption is essential to mitigate unwanted 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 Aspect Results
Feeling full too rapidly or nausea?
- Follow gentle, easy, home-made, bland meals. Khichdi, curd rice, or plain moong dal-rice work effectively. 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?
- Embrace fiber-rich sabzis, fruits like guava or papaya, and verify hydration status- drink heat water with lemon.
- Add soaked chia seeds or flaxseeds to your meals.
Low power or fatigue?
- This may very well 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?
- Embrace BRAT (Banana, Rice, Apple- Stewed, & Toast) with do-it-yourself or WHO-recommended ORS (Oral Rehydration Answer).
- Add rice kanji, buttermilk, coconut water, and curd.
Be aware: Search rapid medical consideration if you happen to expertise extreme vomiting (greater than 3 instances in 24 hours), diarrhea lasting greater than 2 days, indicators of dehydration (similar to dry mouth, dizziness, diminished urination, and dark-colored urine), or blood in vomit or stools.
HealthifyMe Be aware
What works for one might not work for one more, so give your self grace and search help each time wanted.
Remaining Takeaway
GLP-1 drugs are efficient instruments, however they work finest with sensible consuming habits, which embody portion management, balanced meals, and conscious consuming.
Regularly Requested Questions (FAQs)
1. What ought to I eat whereas on GLP-1?
Concentrate on high-protein meals (similar to dal, paneer, eggs, rooster) 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 carefully) to help in GLP-1 secretion. Go for smaller, balanced meals all through the day to take care of power ranges.
2. Can I eat common meals?
Sure, you possibly can. Nevertheless, it’s necessary to maintain parts average 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 must snack?
Snacking isn’t necessary. When you’re not hungry, it’s completely high quality to skip snacks. Nevertheless, if you happen to want a snack, go for gentle, 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 necessary to not skip meals. As a substitute, go for smaller, extra frequent meals or snacks all through the day. Skipping meals can result in nutrient deficiencies or low power ranges, so it’s higher to nourish your physique commonly with smaller parts.