GLP-1 receptor agonists (such as Ozempic, Wegovy and others) become a popular and effective instrument for the treatment of weight and blood sugar levels. While reducing appetite, calorie intake can be delayed by 16-39 %, hunger and delay in gastric emptying, which leads to slow digestion. If you combine these drugs with the right nutritional and lifestyle practices, the quality of life and the effectiveness of the trip can make a big difference.
Let’s go through the important information:
Nutritional management
1. Prioritize protein
It helps to maintain lean muscles, to promote satiety, to reduce the desire and to optimize the blood sugar level. The main focus must be on the complete protein intake and the optimal protein recording time. Therefore, pull off a protein source for every meal.
Requirement- 1.0-1.2 g/kg body weight
Food sources, Greek yogurt, legumes, impulses, dals, tofu, chicken, fish.
2. Choose fiber -rich carbohydrates
They improve digestion and help with abundance.
Requirement- 25-35 g fiber per day
Food source products such as oats, brown rice, millet, amaranth etc., vegetables such as broccoli, carrots, green, beetroot; Leaf vegetables such as spinach, methi, kale; and fruits.
3. Healthy fat
They stimulate the release of GLP-1, support the hormone balance and are of crucial importance for the health of the brain. The focus should be on the appropriateness of omega-3-fas and mufas that have anti-inflammatory properties.
Food sources: avocados, seeds, nuts and olive oil.
4. Micronutrients
It must be paid to the recommended dosage for vitamins A, C, D and E, calcium, magnesium and potassium for better results. Supplementation can be helpful here to overcome all inadequacies of micronutrients.
Food sources, pumpkin, leafy vegetables, nuts, greens, beans, mushrooms, bananas, paneer, quark, organ meat and fat fish.
5. Probiotics
They support the integrity of intestinal clothing, reduce inflammation, prevent intestinal problems and can reduce symptoms such as nausea and diarrhea, which are common side effects of GLP-1 medication.
Sources, yogurt, fermented food, kimchi, sauerkraut.
6. Prebiotics
Studies suggest that certain probiotic trunks and prebiotics such as oligofructose improve GLP-1 secretion and improve the gastrointestinal symptoms connected with GLP-1 medication.
Sources: chicory root, garlic, onions, leeks, bananas, artichokes and asparagus.
Sample
There is a need to choose smaller, nutritious, dense meals.
| Have a good meal | Options |
| Breakfast | -Moong Dal Chilla with mint chutney and curd vegetable upma/Poha with a cooked egg vegetable harbor with peanuts and curd cheese |
| Lunch | -1–2 Millet-Rotis, low-fat paneer-methi, mixed vegetables Sabzi and salad brown/oats with Rajma and sautéed beans with quinoa/oats, Moong Dal Khichdi with curd and papaya slices |
| Dinner | -Grilled fish or tandoori chicken with sautéed vegetable-every pumpkin curry with amaranth roti and cucumber-millet dosa with tomato chutney and moong beans curry |
| Snacks | – Roasted Chana or Makhana with curd cheese a handful of almond/walnuts and mixed seeds with coconut water with flax seeds and pomegranate/apple/melon |
Healthy tips
If you eat carefully, you have a positive influence by avoiding the common side effects:
- Eat at a slow pace: The aim is to end meals in 15 to 20 minutes.
- Encourage smaller meals: break your day in 3 nutrient -rich meals and 1 or 2 healthy light snacks.
- Remain hydrated: Drink water, coconut water and fruit -related or herbal teas regularly. Avoid canned, ventilated and sugar -containing drinks because you can increase the flatulence.
- Avoid distractions: Avoid a demonstration of avoiding telephone or television while eating food as this can lead to excessive food.
- Limiting ultra-processed food: Try to restrict or avoid refined packaged foods because you may be more difficult to digest and offer zero to little nutritional value.
- Electrolyte balance: GLP-1 medication can influence the fluid and electrolyte equilibrium, which may lead to dehydration and imbalances in sodium, potassium and magnesium levels. Maintaining proper hydration and electrolytic recording is crucial to alleviate side effects such as nausea, tiredness and dizziness. The consumption of electrolyte-rich drinks or nutritional supplements can support this balance, especially in episodes of vomiting or diarrhea.
Management of common side effects
Do you feel full or nausea too quickly?
- Hold on light, simple, homemade, boring meals. Khichdi, quarter or simple Moong-Dal-Rice work well. Add vitamin C-rich foods such as colored capsicum, lemon, citrus fruits, guaves and kiwi to relieve nausea.
- Avoid fried snacks, heavy snacks on cream or coconut and over seasoned food.
Constipation?
- Insert fiber -rich Sabzis, fruits such as Guava or Papaya and check the status of the hydration status. Drink warm water with lemon.
- Add your meals soaked chia seeds or flax seeds.
Low energy or fatigue?
- This could be a sign that they eat badly and not meet the daily calorie and macros requirements and are dehydrated.
- Contact a nutritionist if the symptoms exist.
Diarrhea?
- Hear Brat (banana, rice, Apple-Stewed & Toast) with homemade or who-recommended ORS (oral rehydration solution).
- Add rice kanji, buttermilk, coconut water and curd.
Note: If you are looking for medical help immediately, if you occur excessive vomiting (more than three times in 24 hours), diarrhea lasted more than 2 days, signs of dehydration (such as dry mouth, dizziness, reduced urinaries and dark -colored urine) or blood in vomit or chairs.
ANDECYMEMEN NOTE
What works for you may not work for another, so give yourself grace and search for support if necessary.
final Get away
GLP-1 medication are effective tools, but they work best with intelligent eating habits, which include portion control, balanced meals and mindful food.
Frequently asked questions (FAQs)
1. What should I eat during GLP-1?
Concentrate on protein-rich foods (such as dal, paneer, eggs, chicken), to promote saturation and muscle preservation, fiber-rich carbohydrates (such as millet, brown rice and vegetables), to opt for digestion and healthy fats (e.g. option for smaller, balanced meals all day over the energy level.
2. Can I eat normal meals?
Yes, you can. However, it is important to keep portions moderately and to ensure that meals are balanced with lean protein, fiber and healthy fats. Choose homemade meals such as Khichdi, Sabzi-Roti or grilled Tikkas via fried or oily food to prevent digestive complaints.
3. Do I still have to have a snack?
Snacking is not mandatory. If you are not hungry, it’s perfectly fine to skip snacks. However, if you need a snack, choose easy, nutritious options such as roasted chans, fruits or a small portion of nuts and seeds to avoid overeating.
4. I feel full quickly, should I skip meals?
It is important not to skip meals. Instead, choose smaller, more frequent meals or snacks all day. The skipping of meals can lead to nutrient deficiencies or low energy level. Therefore, it is better to eat your body regularly with smaller portions.