Everything You Need to Know When Taking a Semaglutide
By Lizzie Streit, MS, RDN, LD
If you’re plugged into the news about nutrition and health, you probably read or hear about semaglutide at least once a week. Commentary about glucagon-like peptide-1 (GLP-1) receptor agonists is everywhere. These medications, often referred to by their brand names Ozempic and Wegovy, contain semaglutide as an active ingredient and are used for weight loss and type 2 diabetes.
If you’re taking one of these medications or are simply curious about them, this article tells you everything you need to know. Here are five things about semaglutide to consider.
1 – Semaglutides are not a magic bullet.
The concept of taking a pill for weight loss makes it sound like a magic fix. The obesity epidemic is solved, right? Wrong.
In reality, semaglutide medications are considered a tool and not an easy, catch-all solution. It’s vital to eat a healthy diet and engage in regular exercise while taking them to see the best results. Not doing so may lead to unwanted side effects, loss of muscle mass, and poor markers of health other than weight.
Plus, if you plan to taper off your medication at some point in the future, knowing how to maintain a healthy diet and physical activity routine will be vital to sustainable weight management. You can learn more about the pros and cons of semaglutide in our blog post about the topic.
2 – What you eat affects how well they work.
GLP-1 receptor agonists imitate the GLP-1 hormone that naturally occurs in the body and regulates appetite and satiety. They attach to receptors on cells found in the pancreas and stomach, stimulating insulin secretion to bring down blood sugar and delaying stomach emptying. This is why they are effective in improving blood sugar control for those with type 2 diabetes and promoting weight loss via decreased appetite and energy intake. People often report eating a lot less when taking semaglutide medications.
Eating foods that also help boost satiety and maintain a healthy weight and blood sugar can therefore maximize the effects of these medications. Examples of these foods include fruits, vegetables, lean proteins, and whole grains, preferably in a balanced combination. In fact, the nutrition recommendations for people on semaglutide are not dissimilar from healthy eating advice for the general population.
3 – Keeping blood sugar steady is helpful.
Since GLP-1 receptor agonists stimulate the release of insulin, the hormone responsible for moving sugar out of the blood and into cells to be used, maintaining steady blood sugar levels helps these medications work effectively. If you eat foods that cause a big jump in blood sugar, such as sodas, white bread, or sugary desserts, the medications may not work as well.
To keep blood sugar steady throughout the day, always include a lean protein and healthy fat with carbohydrates at meals. Choose complex carbohydrates, such as whole grains, sweet potatoes, and beans, instead of refined ones. Finally, avoid skipping meals and eliminate sugar-sweetened beverages.
4 – Gastrointestinal side effects are common but can be managed.
Since GLP-1 receptor agonists work by slowing gastric emptying, they can lead to side effects like nausea, vomiting, constipation, and diarrhea. Foods that take long to digest, such as high-fat options like fried foods and ice cream, may trigger gastrointestinal side effects. Problems may also arise from consuming alcohol, foods high in added sugar, very high-fiber foods, and large meals. See this post for more information.
If you suffer from these side effects, there are techniques you can employ to improve your experience. Eat several small meals throughout the day instead of a few large ones, choose low-sugar carbs, and stay hydrated. For more tips about the types of foods to eat when taking semaglutide, see this article. This post also provides insight into the role of hydration in improving nausea.
In addition to proper food choices, regular exercise may improve gastrointestinal function. Get in the habit of walking, try a new exercise class you find interesting, or pick up biking to stay on top of your physical activity.
5 – Resistance training is incredibly important.
While medications with semaglutide can be highly effective for weight loss, they may also lead to a loss of muscle mass alongside fat. This can happen if you don’t eat enough protein, due to decreased appetite and an overall lower food intake. Losing muscle mass may also result from not keeping up with strength training. For more information, see this post.
In order to prevent muscle loss while taking a GLP-1 receptor agonist, first focus on protein intake. Even if you are eating a lot less than you once did, try to include a source of protein at each meal and snack. Eggs, chicken breasts, turkey, Greek yogurt, and beans are all good choices to boost protein consumption. Protein powders, preferably those with minimal ingredients and no added sugars, may be helpful to add to smoothies or mix with water if you have low appetite.
In addition, get in the habit of strength training. Aim for a half hour of weight lifting or other forms of resistance training, like squats, Pilates, or using resistance bands, at least twice a week. As the saying goes, move it or lose it!
Conclusion
Taking a semaglutide medication can be a positive experience with impressive results. However, it’s important to be aware of possible side effects and other considerations. Keep in mind that these drugs are a tool, not a magic bullet, and work best when used in combination with a healthy diet and regular exercise. Follow the tips in this article, after first discussing your plan with your healthcare provider, to feel your best while taking a GLP-1 receptor agonist.
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