Weight-loss medications, such as Ozempic, have become increasingly popular in the fight against obesity. These drugs have shown significant results in helping individuals lose weight in a short amount of time. While they can be a lifeline for those who struggle with weight management, it’s essential to understand the risks associated with these medications and how to support your body while taking them.
GLP-1 RAs, including Ozempic, Dulaglutide, Exenatide, and Liraglutide, are a class of weight loss drugs that work by lowering blood sugar levels. Originally developed to treat diabetes, these medications have also been found to aid in weight loss. Studies have shown that some individuals can lose up to 25% of their body weight while taking these drugs.
However, it’s crucial to note that these medications can lead to nutrient deficiencies due to reduced appetite and food intake. To support your health while on these drugs, it’s essential to follow a balanced diet and lifestyle. The American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society have published guidelines on how to maintain health while taking GLP-1 RAs.
When it comes to diet, focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, nuts, seeds, and plant fats. Avoid refined carbohydrates, sugary drinks, red and processed meats, fast food, and snacks. Eating regular meals, avoiding emotional eating, and ensuring adequate protein intake are key factors in supporting your health while taking these medications.
Protein intake is especially important for individuals on GLP-1 RAs, as reduced food intake can lead to muscle wasting and bone issues. Aim for 1.4-1.6 grams of protein per kilogram of your target body weight, and prioritize protein-rich foods such as beans, nuts, seeds, dairy, seafood, and lean poultry. Utilize resources like ZOE’s app to track your protein intake and make informed food choices.
In addition to a balanced diet, regular physical activity is crucial for maintaining muscle and bone mass while on GLP-1 RAs. Strength training and aerobic exercise are recommended to support weight loss and overall health. Prioritize good sleep, stress management, and social connections to enhance the effectiveness of these medications.
It’s important to develop healthy habits that can be sustained even after stopping GLP-1 RAs. Focus on regular meal times, nutrient-dense foods, physical activity, and monitoring your progress to maintain long-term weight loss. By incorporating these strategies into your lifestyle, you can support your health while taking weight loss medications like Ozempic and promote lasting results.
