When you’re at the moment taking a prescription weight loss medication similar to Ozempic, Wegovy, Saxenda or Zepbound (otherwise you’re contemplating taking one), you seemingly already know that it’s nonetheless essential to eat a balanced eating regimen of nutrient-rich meals. Ozempic (and medicines prefer it) aren’t magic. They received’t result in long-lasting weight reduction should you take them whereas consuming a eating regimen consisting of nutrient-void, ultra-processed foods.
However what in regards to the much less apparent meals guidelines you may not learn about? Along with altering the kinds of meals you eat, meal timing and portion dimension are also essential to consider. And that’s not all. Right here, bariatric physicians who prescribe a majority of these drugs share the 5 most typical meals errors to keep away from.
Mistake No. 1: Not Lowering The Measurement Of Your Meals
When you begin taking a prescription weight reduction treatment, Dr. Muhammad Ghanem, a bariatric surgeon with the Orlando Well being Weight Loss and Bariatric Surgical procedure Institute, instructed HuffPost that it’s greatest to transition from consuming three huge meals a day to smaller, extra frequent ones.
You already know that sleepy feeling that hits you proper after a giant meal? Ghanem shared that this occurs as a result of a giant meal causes a surge in blood sugar, which then results in a surge in insulin to carry blood sugar ranges again down (leading to fatigue). “All these spikes and drops in blood sugar and insulin trigger insulin resistance, which causes weight achieve. Because of this small, frequent meals keep a extra regular blood sugar degree, which implies much less insulin resistance, which implies extra weight reduction,” he mentioned.
Dr. Diala Alatassi, an weight problems drugs doctor at Endeavor Well being, shared one other good thing about frequent, smaller meals — it might probably scale back undesirable unwanted effects of weight reduction drugs. “Many weight reduction drugs sluggish gastric emptying, making giant meals extra prone to trigger bloating, nausea and discomfort,” she mentioned, including that that is much less prone to occur with smaller, extra frequent meals.
Dr. Dexter Turnquest, bariatric medical director at Houston Methodist Willowbrook Hospital, instructed HuffPost that one other profit to consuming smaller meals all through the day is that it helps stop starvation, which is what causes folks to make unhealthy meals choices.
Mistake No. 2: Not Getting Sufficient Protein, Fiber And Different Vital Vitamins
Consuming smaller, extra frequent meals might result in much less fatigue and undesirable unwanted effects, however Ghanem mentioned that it can also result in not getting all of the required vitamins the physique wants. The largest nutrient deficiency he sees in folks taking weight reduction drugs is protein. Alatassi added to this, telling HuffPost that not getting sufficient protein can result in muscle loss and sluggish metabolism.
However protein isn’t the one nutrient deficiency in danger on a weight reduction treatment. Weight problems drugs specialist and bariatric surgeon Dr. Jihad Kudsi instructed HuffPost that fiber is one other essential nutrient many individuals don’t get sufficient of. When this occurs, he mentioned, it might probably result in constipation and negatively impression intestine well being. Different vitamins Kudsi mentioned many individuals taking a weight reduction treatment usually don’t get sufficient of are iron (notably for ladies), vitamin B12, calcium and vitamin D.
To make sure you’re getting all of the vitamins your physique wants, see a registered dietitian that will help you determine one of the simplest ways to hit all of your nutrient buckets whereas consuming frequent smaller meals. Moreover, Turnquest mentioned it may be useful to take a each day multivitamin.
Mistake No. 3: Consuming Too A lot Alcohol
There’s quite a lot of emphasis on altering meals habits after beginning to take a weight reduction treatment, nevertheless it’s essential to consider your consuming habits too — notably with alcohol. Whereas consuming alcohol sparsely is OK, Ghanem mentioned, it’s essential to keep away from consuming an excessive amount of.
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“First, alcohol is a high-calorie drink. Second, alcohol can hinder your physique’s potential to counteract low blood sugars. Weight reduction drugs additionally decrease blood sugars, and this in flip can improve your possibilities of hypoglycemia, which will be life-threatening. Third, alcohol may cause gastrointestinal disturbances, and the drugs do as effectively. This could worsen these unwanted effects,” Ghanem mentioned. He additionally added that individuals with weight problems are at higher risk for fatty liver disease and routinely consuming an excessive amount of alcohol will be one other blow to liver well being, growing the chance of liver cirrhosis.
When you do resolve to devour alcohol, Alatassi instructed HuffPost, it’s greatest to restrict consumption, keep hydrated and to keep away from consuming on an empty abdomen. This, she mentioned, can lower the possibilities of experiencing the unfavourable unwanted effects which might be frequent with weight reduction drugs, like nausea and dizziness.
Mistake No. 4: Skipping Meals
When you’re taking a weight reduction treatment, chances are you’ll assume that skipping meals might help you get to your aim weight simpler. Coupled with the truth that weight reduction drugs suppress urge for food, it may be additional tempting to skip meals. A phrase of recommendation straight from the docs: Don’t.
“Skipping meals can result in unintended unwanted effects and dietary deficiencies. Whereas these drugs suppress urge for food, the physique nonetheless requires constant nourishment to keep up power ranges, muscle mass and metabolic well being,” Kudsi mentioned. He added that extended fasting can also result in overeating later within the day.
Alatassi added to this, saying that skipping meals also can improve the chance of muscle loss, which individuals taking a weight reduction treatment already are at an elevated danger for. “Analysis has discovered that skipping meals is linked to poorer weight loss outcomes and metabolic imbalances, additional reinforcing the necessity for a structured consuming routine,” she mentioned.
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Mistake No. 5: Consuming Too Shut To Bedtime
Each Kudsi and Turnquest instructed HuffPost that one frequent mistake many individuals taking a weight reduction treatment make is consuming too near bedtime. “Consuming too near bedtime, particularly high-fat or high-carb meals, can worsen acid reflux disorder, which is a typical concern for these on GLP-1 drugs,” Kudsi mentioned.
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Different habits that may make experiencing unwanted effects extra frequent? Kudsi mentioned that consuming espresso on an empty abdomen can improve the chance of nausea, one other frequent weight reduction treatment facet impact. Turnquest shared that consuming too rapidly can also result in gastrointestinal discomfort, seemingly from consuming an excessive amount of, which is extra prone to occur whenever you eat rapidly.
If you are experiencing side effects repeatedly regardless of being aware of your meal parts and timing, speak to your physician. Switching to a distinct treatment might assist.
Beginning a prescription weight reduction treatment seemingly will imply altering your eating regimen and way of life in a number of huge methods. This transition isn’t at all times straightforward, however you don’t should determine it out by yourself. Discuss to your physician about any struggles you’re having and contemplate working with a dietitian. Over time, the modifications will grow to be your new regular. Till then, don’t be afraid to ask for assist.
