How to Achieve Long-Term Weight Management: Advanced GLP-1 Therapies at Beautique Medical Spa, McAllen

What to Eat While on Semaglutide

1. Optimize Your Diet

Focus on Low Glycemic Index Foods & Whole Foods: Instead of white bread, pasta, and rice, fill your plate with nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins, minerals, and fiber to support your overall health and weight loss goals. Especially important when using these medications, these types of food choices help maintain stable blood sugar levels and support the effectiveness of GLP-1 therapies.

When using GLP-1 therapies, it’s particularly important to focus on a balanced diet that supports the therapy’s blood sugar-stabilizing effects. While specific dietary needs can vary based on individual health factors, a general guideline for servings of whole, low glycemic index foods is as follows:

• Fruits: Aim for 2-4 servings per day. Choose fruits with a lower glycemic index like berries, apples, pears, and oranges.
• Vegetables: At least 3-5 servings per day. Focus on non-starchy vegetables such as leafy greens, broccoli, bell peppers, and other colorful vegetables to maximize fiber and nutrient intake without significantly raising blood sugar.
• Lean Proteins: Include 2-3 servings per day. Sources like chicken breast, fish, tofu, legumes, and eggs are excellent for maintaining muscle mass and promoting satiety.
• Whole Grains: Try for about 3-5 servings per day. Opt for grains like quinoa, barley, whole oats, and brown rice, which have a lower glycemic impact than their refined counterparts.

Incorporate Healthy Fats Examples include avocados, nuts, olive oil, and lean meats. These nutrients promote satiety and are essential for muscle repair and growth.

Incorporating healthy fats into your diet while on GLP-1 therapies is crucial for promoting satiety, supporting muscle repair and growth, and enhancing the overall effectiveness of the medication. Here are general guidelines for servings:

• Healthy Fats:

• • Avocados: Aim for about 1/4 to 1/2 of an avocado per day. Avocados are high in monounsaturated fats which are good for heart health and overall satiety.
  • Nuts: A small handful (approximately 1 ounce or about a quarter cup) of nuts like almonds, walnuts, or pistachios can be consumed daily. Nuts are calorie-dense, so it’s important to control portions to manage calorie intake.
  • Olive Oil: Use around 1-2 tablespoons of olive oil per day for cooking or as a salad dressing. Olive oil is rich in monounsaturated fats and has anti-inflammatory properties.

Prioritize High-Protein Foods: 

Protein is essential for muscle repair and growth. When on GLP-1 therapies like Tirzepatide and Semaglutide, which can significantly impact appetite and metabolism, it’s crucial to ensure adequate protein intake to support muscle repair, growth, and overall satiety.  Incorporating more of it into your diet can help you feel fuller for longer periods. By focusing on high-protein sources such as poultry, fish, tofu, and beans, you can also boost your metabolism and promote weight loss while using Tirzepatide and Semaglutide. 

Here’s a guideline for daily servings of high-protein foods:

• Poultry: Aim for 1-2 servings per day, where a serving size is about 3-4 ounces (85-113 grams) of cooked chicken or turkey. This portion size is roughly the size of a deck of cards.
• Fish: Include 1-2 servings per day, with each serving being about 3-4 ounces of cooked fish. Fatty fish like salmon, mackerel, and sardines are particularly beneficial due to their high omega-3 fatty acid content, which supports heart health.
• Tofu and Other Soy Products: For those who prefer plant-based proteins, aim for 2-3 servings per day, with each serving being about 1/2 cup of tofu or a similar amount of other soy products like tempeh.
• Beans and Legumes: Include about 1/2 to 3/4 cup cooked beans or legumes per serving, aiming for 1-2 servings per day. Beans and legumes are not only high in protein but also rich in fiber, which can further enhance satiety and support digestive health.

Drink Plenty of Fluids

Drinking plenty of water throughout the day to stay hydrated and support your body’s natural functions is key. Sometimes thirst can be mistaken for hunger, so staying hydrated can help prevent unnecessary snacking.

Some patients have reported experiencing constipation as a side effect, making it even more important to drink plenty of water. Hydration can help in flushing out toxins from the body and promoting healthy digestion.

Here are the general guidelines for water intake:

• Adults: It’s commonly recommended to drink at least 8 cups (about 64 ounces or approximately 2 liters) of water per day. This is often referred to as the “8×8” rule, meaning eight 8-ounce glasses of water daily.

However, the exact amount of water a person needs can vary based on factors such as age, gender, climate, physical activity levels, and overall health. For instance:

• Active individuals: If you engage in regular exercise, you may need additional water to compensate for fluid loss through sweat.
• Hot or dry climates: More water may be required to stay hydrated in environments where the body loses more water through perspiration.
• Dietary factors: Consuming foods that are high in sodium, protein, or sugar can increase the body’s need for water.

For those on GLP-1 therapies, maintaining adequate hydration is crucial since these medications can influence digestion and appetite, and dehydration might accentuate side effects such as constipation. Drinking water regularly throughout the day, not just when you feel thirsty, helps maintain hydration and can also aid in appetite control, potentially reducing the urge to snack unnecessarily.

It’s a good practice to start your day with a glass of water, keep a bottle of water with you throughout the day, and drink a glass of water before each meal. Adjust your intake based on your body’s responses and personal comfort. If you’re unsure about how much water you should be drinking while on GLP-1 therapy, consult with a healthcare provider or a dietitian who can provide guidance tailored to your specific needs.

2. Manage Side Effects Through Diet

Take it from someone who is on Tirzepatide. Not feeling hungry is often a new sensation for a person trying to lose weight. Even though you may not experience hunger pangs, you may get a peckish feeling which is why it’s important to keep your tummy fueled with small, nutrient-rich foods that will help you feel satisfied without feeling nauseous.  There may be some times that you just want to eat something, especially later in the evening.  DON’T. Since digestion takes longer, it is very easy to throw up if one overeats or eats fatty, high-carb foods (maybe speaking from experience).

So in a nutshell, follow these two quick tips to manage side effects with minimal discomfort.

1. Stay Hydrated: GLP-1 therapies can cause dehydration, so increasing your water intake is crucial. Aim for at least eight glasses a day.
2. Increase Dietary Fiber: To combat the constipation some patients experience, include fiber-rich foods like berries, lentils, and broccoli in your diet.

3. Implement Regular Physical Activity

Consistent Exercise Routine: Engage in at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. This not only aids in weight loss but also enhances the action of GLP-1 therapies by improving insulin sensitivity. When incorporating exercise into a routine for those who are overweight and using GLP-1 therapies, it’s important to choose activities that are low-impact to minimize stress on the joints, enjoyable to ensure consistency, and effective at enhancing cardiovascular health and overall fitness. Here are some suitable examples of exercises that meet these criteria:

1. Walking: This is one of the easiest and most accessible forms of exercise. Start with short distances or durations and gradually increase as fitness improves. Walking at a brisk pace can effectively burn calories and strengthen the cardiovascular system.
2. Water Aerobics or Swimming: This is ideal during the hot RGV summer months.  Water-based exercises are excellent because the buoyancy of the water reduces strain on joints while providing resistance, which can help strengthen muscles. Swimming and water aerobics also improve heart health and flexibility.
3. Cycling: Stationary or traditional cycling is another low-impact exercise option that can help build stamina and leg strength. Using a stationary bike is particularly good for those who may feel unstable on a regular bike.
4. Elliptical Training: Working out on an elliptical trainer is low impact, and it involves both the upper and lower body, which can lead to higher calorie burn while being easier on the joints compared to jogging or running.
5. Strength Training: Incorporating light weights or bodyweight exercises can improve muscle mass, which is beneficial for metabolism. Start with simple exercises like seated chair exercises or light dumbbell routines. Strength training can also improve bone density, balance, and overall functional fitness.
6. Yoga or Pilates: Both are excellent for enhancing flexibility, strength, and balance. Many yoga poses and Pilates exercises can be modified to accommodate different fitness levels and body sizes, making them a good choice for beginners or those who are significantly overweight.
7. Group Fitness Classes: Many community centers and gyms offer classes specifically designed for beginners or those with special health considerations. Classes designed for seniors or those starting a fitness journey can be particularly beneficial.

Tips for Success:

• Start Slowly: Begin with low intensity and short durations. Gradually increase both as your fitness improves.
• Monitor Your Body’s Response: Pay attention to how your body responds during and after exercise, especially when on GLP-1 therapies, which can affect blood sugar levels and hydration needs.
• Enjoyment Factor: Choose activities that you enjoy. Enjoyment is a significant factor in maintaining consistency with an exercise regimen.

Engaging in regular physical activity not only supports the effectiveness of GLP-1 therapies but also contributes to overall well-being, making it an essential component of a holistic approach to health management. If you are one of our clients on GLP-1 always reach out to Dr. Sanchez before starting or changing any heavy exercise program. If you are not one of our patients please consult with a healthcare provider before starting any new exercise regimen, especially if you have significant health issues related to weight.

Bonus tip – Your Exercise BFF- airpods, iPhone

4. Mindful Eating Practices

Eat Slowly and Without Distractions: This helps you recognize fullness cues better and can prevent overeating, which is vital for the success of your treatment. As much as we all love to eat in front of the television, it is really the worst thing that we can do since the calories are consumed mindlessly while we’re occupied watching our favorite show. Instead of eating while watching tv, why not grab a pair of 2lb dumbbells and do some curls?

Side Effects of Not Following Guidelines

Obviously, you are a grown-up and will do whatever you want to do, but be warned that not following these tips can lead to:

• Reduced effectiveness of the treatment: For example, consuming high-sugar, high-carb foods can spike blood sugar levels, undermining the benefits of GLP-1 therapies.
• Increased side effects: Such as gastrointestinal discomfort or severe constipation, especially if you’re not staying hydrated or consuming enough fiber.

KEEPING YOU IN THE LOOP

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