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Nutrition tips when taking weight loss medications
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The New Year is a time to reflect on healthy living habits — often centering on weight loss. This year, even more Americans are resolving to achieve a healthy weight, and the use of weight loss medications has become more prevalent. Let’s review GLP-1 receptor agonists (Ozempic, Wegovy and Rybelsus) and the importance of evidence-based nutrition guidance while taking them.
What are GLP-1s?
These medications are a class of drugs that mimic the body’s hormone (glucagon-like-peptide-1). They’re injectable and primarily prescribed for patients with type-2 diabetes and obesity. They may help reduce blood sugar (glucose) levels and decrease body weight. Reduced appetite, increased sense of fullness, decreased “food noise” and reduced food cravings are noted effects. Specific prescribing requirements exist, and they’re not a solution but a tool that, when combined with a healthy diet and lifestyle pattern, may help with long-term weight management.
Overall nutrition goals
- Muscle maintenance: With any weight loss approach, muscle loss can occur, reducing strength and metabolism (calorie-burning rate). With GLP-1s it’s even more important to eat enough protein and remain physically active to maximize body fat loss and maintain muscle mass.
- Balanced nutrition intake: Reduced appetite is a common side effect, and eating a balance of key macronutrients (protein, fat and carbohydrates) throughout the day is suggested. Adequate daily fiber intake and fluids also are important, along with other dietary recommendations.
Recipe
This easy “no bake” chewy bar will satisfy your sweet tooth while providing excellent protein and fiber sources.
Servings: 16
Ingredients
3/4 cup creamy sunflower butter (can substitute peanut or almond butter)
1 cup agave nectar
1 3/4 cups old-fashioned oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup ground flaxseed
1/2 cup vanilla-flavored whey protein powder
3/4 cup nuts, seeds and fruit trail mix
1/2 cup mixed dried fruit bits or dried cranberries
Directions
Stir sunflower butter (or alternate) and agave nectar in a large bowl, mixing well. Add oats, wheat germ, oat bran, flaxseed, protein powder, nuts and dried fruit to the mixture, stirring well.
Press the mixture into a 9-by-9-inch baking pan. Freeze for 15 minutes; cut into 16 squares. Return to the freezer and freeze until hard. Remove from the freezer and wrap each square with plastic wrap. Store bars in a freezer bag. They are best eaten when partially frozen.
Source: Hy-Vee
Protein-rich snack ideas
Consuming adequate protein is an important nutrition goal. Following are a few protein-rich snack options that also include fiber:
- Energy snack bars. Try Sunflower Seed Energy Bars (with Performance Inspired Whey Protein Powder). See recipe.
- Protein-packed smoothies: Add a scoop of Performance Inspired Whey Protein into a blender with milk or kefir. Toss in yogurt, frozen bananas, berries and ground flaxseed.
- Ready-to-drink protein shakes. Fairlife Core Power Protein Shakes are shelf-stable and contain 26 to 42 grams of protein, depending on the variety. They’re also lactose — and gluten-free — and come in flavors ranging from vanilla to strawberry and chocolate. Add the shake to a fruit smoothy for an extra protein boost.
- Nut butters. Spread peanut or almond butter on a whole-grain cracker or toast.
Maximizing results — collaborating with a dietitian
Weight loss medications are only one tool in the larger picture of weight management. To get the best results, remember to follow up with a medical team and consider meeting regularly with a registered dietitian who can provide specific nutrition and lifestyle guidance that helps individuals on their weight loss journey. Sessions begin with an assessment of current food intake and a personalized nutrition plan that addresses macronutrients and individual needs. Meal suggestions, sample menus, recipe ideas and strategies for managing medication impacts may also be provided.
Julie Gallagher is a registered dietitian at Hy-Vee.
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