Prescription medication like Ozempic, Rybelsus, Wegovy (semaglutide), Mounjaro, and Zepbound (tirzepatide) work by mimicking hormones that promote wholesome blood glucose ranges. Originally formulated to deal with sort 2 diabetes, these drugs can suppress urge for food, making them an more and more common weight-loss choice.
But these medication, often known as incretin mimetics, could cause some disagreeable gastrointestinal uncomfortable side effects, too — and sure meals could make them worse. So in case you’re on or contemplating taking one, it’s necessary to know which meals to keep away from on semaglutides and tirzepatides.
And in case you are taking them for weight reduction — at current, solely Wegovy and Zepbound are accepted for weight administration — it’s additionally necessary to know the restrictions of incretin mimetics, which don’t provide the a lot broader advantages of a wholesome life-style.
“Incretin mimetics help the body use insulin more effectively,” says Krista Wale, RD, registered dietitian and proprietor of Louisiana Nutrition Associates. “However, they do not replace the need for a healthy diet. Nutrient-rich foods provide essential vitamins, minerals, and other nutrients that are important for overall health and well-being.”
Incretin mimetics work finest once they’re mixed with a considerate vitamin technique and common train. While there’s no particular “Ozempic diet plan” you should observe, there are just a few dietary decisions you can also make to set your self up for achievement and get extra sustainable, holistic outcomes. Here’s what it’s best to know.
Dietary Concerns When Using Semaglutide and Tirzepatide
A nutritious diet plan can assist to mitigate among the potential downsides of taking semaglutides and tirzepatides. Here are just a few key vitamin issues to remember when utilizing these drugs.
1. Side results
Common uncomfortable side effects for each semaglutide (Ozempic, Rybelsus, Wegovy) and tirzepatide (Mounjaro and Zepbound) might embrace nausea, bloating, vomiting, diarrhea, abdomen ache, or constipation.
Having an upset abdomen could make it tough to soak up sufficient vitamins in a day, and it could even deter you from staying on the medicine, which might typically result in rebound weight acquire. Case in level: In one examine, as much as 27 p.c of individuals stopped utilizing semaglutide earlier than the examine ended due to the uncomfortable side effects.
2. Muscle protein synthesis
Along with fats loss, analysis suggests incretin mimetics may result in a lack of muscle. So, whereas taking them, it’s necessary to make sure you’re getting sufficient protein to protect lean mass.
How a lot protein do you want on semaglutide or tirzepatide? “Most people can meet their protein needs by aiming for 20 to 30 grams of protein at each meal,” says Sheri Berger, RDN, CDCES.
To calculate your minimal day by day wants:
- Divide your weight in kilos by 2.2 to seek out your weight in kilograms.
- Multiply your weight in kilograms by 0.8. This is the minimal quantity of protein (in grams) it’s best to eat every day.
- If you’re exercising repeatedly, the International Society of Sports Nutrition recommends multiplying by 1.4 to 2.0 as an alternative, relying in your exercise degree.
3. Adequate nutrient consumption
A decreased urge for food could make it difficult to get the vitamins you want and sufficient vitality to gasoline your exercises. When your caloric consumption is lowered, it’s essential to ensure you’re consuming a nutrient-dense eating regimen and avoiding empty energy.
What to Eat While Taking Ozempic for Weight Loss (+Mounjaro and Others)
Your eating regimen plan on semaglutide or tirzepatide ought to emphasize nutrient-dense meals that provide probably the most dietary bang in your caloric buck.
“It is best to evenly space meals throughout the day and choose a variety of vegetables, fruit, whole grains, and lean protein sources for optimum energy and to decrease the chance of nutritional deficiencies with incretin mimetics,” Berger says.
Here’s one of the best of what to eat whereas on Ozempic, Mounjaro, and the like.
EAT: High-fiber meals
“Incorporate plenty of fiber-rich foods like fruits, vegetables, and whole grains, which aid digestion and help maintain steady blood sugar levels,” Wale says.
Berger suggests these meals for fiber:
Fruits
- Apples
- Berries
- Peaches
- Pears
- Dried fruit (Look for dried fruit that doesn’t comprise added sugar, and restrict your serving dimension to ¼ cup or much less, Berger says.)
Veggies
- Leafy greens
- Red bell peppers
- Carrots
- Cauliflower
- Brown rice
- Farro
- Quinoa
- Oats
- Barley
- Whole wheat bread
- Whole wheat pasta
- Pinto beans
- Garbanzo beans (chickpeas)
- Black beans
- Soy beans
- Lentils
EAT: Protein-rich meals
“Choosing lean sources of protein will help to make you feel full and satisfied, support blood sugar management, and promote lean muscle tissue and fat loss with less chance of nausea, vomiting, and other gastrointestinal distress,” Berger says.
Her high picks embrace:
- Boneless, skinless hen
- Boneless, skinless turkey
- Pork tenderloin
- Fish
- Seafood
- Eggs
- Nonfat or low-fat Greek yogurt
- Nonfat or low-fat milk
Shakeology can be a potent option to get extra protein in your eating regimen, in addition to phytonutrients, antioxidants, enzymes, prebiotics and probiotics, fiber, adaptogens, nutritional vitamins, and minerals.
EAT: Healthy fat
Healthy fat can assist assist satiety and general well being, Wale says. Here’s what the consultants suggest:
- Avocado
- Walnuts
- Pistachios
- Almonds
- Chia seeds
- Ground flaxseed
- Pumpkin seeds
- Peanuts
- Almonds
- Cashews
- Sunflower butter
Is all this dietary accounting just a little overwhelming? BODi provides two consuming plans, 2B Mindset and Portion Fix, that assist assist weight administration and are crammed with nutrient-dense meals. Check them out together with their in depth meals lists and recipes on BODi.
Foods to Avoid on Ozempic and Other Incretin Mimetics
Learning to gasoline your physique correctly is a key part to success — nevertheless it’s additionally necessary to study what meals to keep away from on Ozempic, Mounjaro, and different incretin mimetics so that you don’t exacerbate uncomfortable side effects or sabotage your weight reduction targets.
AVOID: Sugary drinks and desserts
“Highly sweetened beverages or desserts will spike blood sugar and add empty calories to further challenge weight loss efforts,” Berger says. While you don’t must really feel responsible concerning the occasional indulgence, attempt to decrease your consumption of those high-sugar treats:
- Soda
- Fruit drinks
- Sweetened espresso drinks
- Energy drinks
- Candy
- Cakes
- Cookies
AVOID: Greasy meals
“Greasy and deep-fried foods can exacerbate nausea, vomiting, and heartburn,” Berger says. A couple of high-fat examples to keep away from:
- Burgers
- Fries
- Chicken wings
- Pizza
AVOID: Spicy or acidic meals
You might must restrict your consumption of spicy or acidic meals to cut back the danger of exacerbating digestive discomfort or heartburn whereas taking incretin mimetics, Wale says. Some meals which will intensify heartburn embrace:
- Spicy meals
- Citrus
- Tomato sauce
- Vinegar
AVOID: Ultra-processed meals
“Steer clear of highly processed foods, as they can cause blood sugar spikes and contribute to weight gain,” Berger says.
Some examples of ultra-processed meals embrace:
- Fast meals
- Packaged snacks
- Ice cream
- Sweetened breakfast cereals
- Hot canines
- Heat-and-eat meals (like eating regimen TV dinners and boxed pasta meals)
Mounjaro and Ozempic Meal Plan: Ideas for Breakfast, Lunch, and Dinner
If you’re unsure the place to begin with wholesome consuming, these one-day meal plans incorporate Berger’s advisable meals to eat whereas taking tirzepatide or semaglutide drugs for weight reduction.
Meal Plan Option No. 1
Berger recommends this simple meal plan.
Breakfast
- 1 cup of in a single day oats topped with ½ cup of plain, nonfat Greek yogurt, a handful of blueberries, and a sprinkle of combined unsalted nuts and chia seeds
- 1 hard-boiled egg
- 1 cup of black espresso or unsweetened inexperienced tea
Morning Snack
- Small apple, peach, or pear
- A handful of cashews (10–12)
Lunch
- Grilled hen tzatziki wraps: 4 ounces of grilled hen, 8-inch complete wheat tortilla, 2 tablespoons of tzatziki sauce, romaine lettuce, cucumber slices, tomato slices, and sliced purple onion
- Side of child carrots
Afternoon Snack
- 1 cup mini bell peppers, cucumber slices, or snap peas
- 2 tablespoons hummus
- 1 cup of nonfat or 1% milk or unsweetened almond, soy, or oat milk
Dinner
- 4 oz. of grilled or roasted salmon
- 1 cup of cooked quinoa, farro, wild rice, or purple, black, purple, or brown rice
- 1 cup of steamed broccoli or cauliflower
Dessert
- 1 cup of berries topped with 1 tablespoon unsweetened yogurt and a sprinkle of sliced almonds and cinnamon.
Meal Plan Option No. 2
Wale suggests this one-day plan to assist weight reduction.
Breakfast
- Oatmeal topped with berries and a sprinkle of nuts
Morning snack
Lunch
- Salad with combined greens, grilled hen breast, colourful veggies, and a drizzle of olive oil and vinegar
Afternoon Snack
- Carrot sticks with hummus
Dinner
Dessert:
While not particularly designed as diabetic meal plans, each 2B Mindset and Portion Fix incorporate nutritious recipes, full grocery lists, and meal prep suggestions for weekly meal steerage that’s balanced and scrumptious. You can discover them throughout the Nutrition tab within the BODi app, or work out which is best for you with our quiz.
It’s at all times advisable to seek the advice of along with your doctor earlier than starting any eating regimen or train program, notably once you’re taking medicine or in case you have any medical situation.
Grocery Shopping for Your Mounjaro or Ozempic Meal Plan
These suggestions can assist you navigate the grocery store and fill up on meals that may assist your weight-loss efforts.
- Plan forward. “Always make a list before heading to the grocery store,” Berger says. “Decide what foods you will prepare for meals and snacks.” This can assist you keep away from filling your cart (and, in the end, your kitchen) with impulse purchases.
- Keep your cart colourful. “Stock up on fruits and vegetables,” Berger says. “The majority of your cart should be full of fresh, frozen, or canned vegetables with no or minimal additives.”
- Stock up on protein. “When buying canned chicken or fish, choose the ones packed in water instead of oil,” Berger says.
- Look for complete grains. “Choose breads, cereals, and grains that have the word ‘whole’ listed as the first ingredient,” Berger says.
- Do your homework. “Read labels to avoid hidden sugars, unhealthy fats, and excessive sodium,” Berger says. Unhealthy fat embrace trans fat and vegetable oil (e.g. canola, sunflower, safflower, cottonseed, soy, corn) that’s refined, hydrogenated, or deodorized, as these processes contain excessive warmth that oxidizes the oils in addition to unhealthy chemical substances.
- Shop sparsely. “Don’t overly restrict yourself from your favorite treats, as this may backfire on you in the long run,” Wale says. Instead, she recommends grabbing simply sufficient to take pleasure in a small portion a few times per week.
4 Tips for Dining Out on Ozempic, Mounjaro and Other Incretin Mimetic Drugs
Sticking to a wholesome consuming plan at house is difficult sufficient. But once you’re out with mates, it may be powerful to withstand these bottomless mimosas or that communal basket of fries.
Unfortunately, once you’re on incretin mimetics, these indulgences can do extra than simply rack up further energy — they could additionally make gastrointestinal uncomfortable side effects worse.
Here’s tips on how to persist with your vitamin targets once you’re eating out.
1. Snack earlier than you go
“Eat a healthy snack that has fiber and protein — such as a piece of fruit and a handful of nuts — before heading out,” Berger says. “Fiber and protein help to curb your appetite so you feel less tempted to overindulge on heavy foods.”
We can be remiss if we didn’t point out Shakeology conveniently packs 6 g of fiber and 16 g to 17 g of protein in each serving, serving to fulfill cravings whereas selling intestine well being and wholesome vitality.
2. Preview the menu
Make your ordering selections forward of time — i.e. earlier than you’re sitting within the restaurant along with your abdomen growling. “Pro tip: Read the menu ahead of time so you have a plan,” Wale says. “Look for healthier options such as grilled, baked, or steamed dishes.”
3. Don’t drink your energy
“Stay hydrated with water or unsweetened beverages, and limit alcohol consumption,” Wale says.
4. Stop once you’re glad
“Practice mindful eating by listening to hunger cues,” Wale says. Focusing on the sensory expertise of consuming can empower you to construct more healthy consuming habits and enhance your relationship with meals — a profit you’ll be able to carry with you lengthy after you cease taking incretin mimetics.
Maintaining a Healthy Lifestyle on Semaglutide and Tirzepatide
While Ozempic, Mounjaro, and different incretin mimetics will be priceless instruments for blood glucose management and weight administration, they shouldn’t be handled as a singular answer for weight reduction. It’s nonetheless necessary to observe a wholesome life-style to bolster the potential weight-loss advantages of incretin mimetics.
“Healthy lifestyle habits are essential when taking incretin mimetics,” Berger says. “Positive behaviors such as healthy eating, regular physical activity, and consistent sleep will help to sustain weight loss.”
Keep in thoughts that vitamin and train are nonetheless the one confirmed long-term answer for weight reduction — and, much more importantly, they’re irreplaceable with regards to bolstering your general well being. Exercise can assist construct energy, endurance, and mobility whereas additionally benefiting psychological well being and even boosting longevity.
And a balanced eating regimen “supports health beyond weight and glucose management,” Berger provides. “It is vital for all body functions including a healthy heart, skeletal system, brain, gut, and so much more.”
There have additionally been extra severe uncomfortable side effects than gastrointestinal misery reported due to make use of of those drugs, all the way in which as much as pancreatitis, which will be harmful and even life-threatening. So, it’s necessary to seek the advice of along with your physician on the entire implications of taking incretin mimetics like Ozempic and Mounjaro.