In the event you’re presently taking a prescription weight reduction remedy akin to Ozempic, Wegovy, Saxenda or Zepbound (otherwise you’re contemplating taking one), you probably 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 gained’t result in long-lasting weight reduction if you happen to take them whereas consuming a eating regimen consisting of nutrient-void, ultra-processed meals.
However what in regards to the much less apparent meals guidelines you won’t learn about? Along with altering the sorts 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 lot of these medicines share the 5 commonest meals errors to keep away from.
Mistake No. 1: Not Decreasing The Dimension Of Your Meals
When you begin taking a prescription weight reduction remedy, Dr. Muhammad Ghanem, a bariatric surgeon with the Orlando Health Weight Loss and Bariatric Surgical procedure Institute, instructed HuffPost that it’s finest to transition from consuming three massive meals a day to smaller, extra frequent ones.
You already know that sleepy feeling that hits you proper after an enormous meal? Ghanem shared that this occurs as a result of an enormous meal causes a surge in blood sugar, which then results in a surge in insulin to convey blood sugar ranges again down (leading to fatigue). “All these spikes and drops in blood sugar and insulin cause insulin resistance, which causes weight gain. This is why small, frequent meals maintain a more steady blood sugar level, which means less insulin resistance, which means more weight loss,” he stated.
Dr. Diala Alatassi, an weight problems medication doctor at Endeavor Health, shared one other advantage of frequent, smaller meals — it may well cut back undesirable unwanted side effects of weight reduction medicines. “Many weight loss medications slow gastric emptying, making large meals more likely to cause bloating, nausea and discomfort,” she stated, including that that is much less more likely 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 could result in much less fatigue and undesirable unwanted side effects, however Ghanem stated 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 medicines is protein. Alatassi added to this, telling HuffPost that not getting sufficient protein can result in muscle loss and gradual metabolism.
However protein isn’t the one nutrient deficiency in danger on a weight reduction remedy. Weight problems medication 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 stated, it may well result in constipation and negatively impression intestine well being. Different vitamins Kudsi stated many individuals taking a weight reduction remedy typically don’t get sufficient of are iron (notably for girls), vitamin B12, calcium and vitamin D.
To make sure you’re getting all of the vitamins your physique wants, see a registered dietitian that can assist you determine one of the simplest ways to hit all of your nutrient buckets whereas consuming frequent smaller meals. Moreover, Turnquest stated it may be useful to take a day by day multivitamin.
Mistake No. 3: Consuming Too A lot Alcohol
There’s plenty of emphasis on altering meals habits after beginning to take a weight reduction remedy, however it’s essential to consider your ingesting habits too — notably with alcohol. Whereas ingesting alcohol sparsely is OK, Ghanem stated, it’s essential to keep away from ingesting an excessive amount of.
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“First, alcohol is a high-calorie drink. Second, alcohol can hinder your body’s ability to counteract low blood sugars. Weight loss medications also lower blood sugars, and this in turn can increase your chances of hypoglycemia, which can be life-threatening. Third, alcohol can cause gastrointestinal disturbances, and the medications do as well. This can aggravate those side effects,” Ghanem stated. He additionally added that folks with weight problems are at larger danger for fatty liver illness and routinely ingesting an excessive amount of alcohol might be one other blow to liver well being, rising the chance of liver cirrhosis.
In the event you do determine to devour alcohol, Alatassi instructed HuffPost, it’s finest to restrict consumption, keep hydrated and to keep away from ingesting on an empty abdomen. This, she stated, can lower the probabilities of experiencing the destructive unwanted side effects which are widespread with weight reduction medicines, like nausea and dizziness.
Mistake No. 4: Skipping Meals
In the event you’re taking a weight reduction remedy, you could assume that skipping meals will help you get to your purpose weight simpler. Coupled with the truth that weight reduction medicines suppress urge for food, it may be additional tempting to skip meals. A phrase of recommendation straight from the medical doctors: Don’t.
“Skipping meals can lead to unintended side effects and nutritional deficiencies. While these medications suppress appetite, the body still requires consistent nourishment to maintain energy levels, muscle mass and metabolic health,” Kudsi stated. He added that extended fasting can also result in overeating later within the day.
Alatassi added to this, saying that skipping meals may enhance the chance of muscle loss, which individuals taking a weight reduction remedy already are at an elevated danger for. “Research has found that skipping meals is linked to poorer weight loss outcomes and metabolic imbalances, further reinforcing the need for a structured eating routine,” she stated.
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Mistake No. 5: Consuming Too Shut To Bedtime
Each Kudsi and Turnquest instructed HuffPost that one widespread mistake many individuals taking a weight reduction remedy make is consuming too near bedtime. “Eating too close to bedtime, especially high-fat or high-carb meals, can worsen acid reflux, which is a common concern for those on GLP-1 medications,” Kudsi stated.
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Different habits that may make experiencing unwanted side effects extra widespread? Kudsi stated that ingesting espresso on an empty abdomen can enhance the probability of nausea, one other widespread weight reduction remedy aspect impact. Turnquest shared that consuming too shortly can also result in gastrointestinal discomfort, probably from consuming an excessive amount of, which is extra more likely to occur whenever you eat shortly.
In case you are experiencing unwanted side effects repeatedly regardless of being aware of your meal parts and timing, discuss to your physician. Switching to a special remedy could assist.
Beginning a prescription weight reduction remedy probably will imply altering your eating regimen and life-style in a number of massive methods. This transition isn’t all the time simple, however you don’t must determine it out by yourself. Speak to your physician about any struggles you’re having and think about working with a dietitian. Over time, the modifications will turn into your new regular. Till then, don’t be afraid to ask for assist.
