Nutritional Guidance – GLP-1s

GLP-1 Boost, Weight Loss Blast: Your Nutritional Guide to Rocket Fuel Your Results!

Taking GLP-1 medication is a game-changer for weight loss, but it’s not just magic pills and Netflix marathons. To truly turbocharge your results, you need a nutrition plan that synergizes with your medication. Think of it as the rocket fuel to your GLP-1 engine!

Fueling the Fire:

1. Protein Power: GLP-1 loves protein! It keeps you feeling fuller longer, boosts metabolism, and preserves precious muscle mass. Aim for 0.8 grams per pound of body weight daily. Think lean meats, fish, eggs, beans, and tofu.

2. Fiber Fiesta: Fiber is your GLP-1’s BFF. It slows digestion, keeps you feeling satisfied, and nourishes your gut microbiome, which plays a vital role in weight management. Load up on veggies, fruits, whole grains, and nuts.

3. Fat Frenzy: Don’t fear fat! Healthy fats like olive oil, avocado, and nuts keep you full, add flavor, and contribute to heart health. Choose monounsaturated and omega-3 fats over saturated and trans fats.

4. Sugar Sabotage: Sugar is the enemy of GLP-1. It spikes blood sugar, triggers cravings, and slows down fat burning. Ditch sugary drinks, candy, and processed foods. Opt for natural sweetness from fruits and spices.

5. Hydration Hero: Water is your weight-loss ally! It flushes toxins, boosts metabolism, and keeps you feeling full. Aim for 8-10 glasses daily, especially before meals.

Bonus Tip: Mindful Eating! Savor your meals, chew slowly, and listen to your body’s hunger cues. Avoid distractions and enjoy the experience.

Additional Tips:

• • Start small: Introduce changes gradually to prevent overwhelming your system. Small, sustainable changes are more likely to lead to long-term success.

• • Listen to your body: Pay attention to how you feel after eating different foods and adjust your diet accordingly. Some individuals may find certain foods trigger side effects like nausea or bloating.

• • Cook at home: Cooking at home allows you to control ingredients and portion sizes. This can be helpful for ensuring you’re eating healthy and nutritious meals.

• • Seek support: Don’t hesitate to seek guidance from a registered dietitian or nutritionist specializing in GLP-1 medication. They can create a personalized plan tailored to your needs and preferences.

Human Studies Show:

• • A 2021 study in the International Journal of Obesity found that combining GLP-1 medication with a high-protein, low-glycemic diet led to significantly more weight loss than medication alone.

• • A 2020 study in Obesity showed that participants who followed a Mediterranean diet while on GLP-1 medication experienced greater improvements in blood sugar control and overall health compared to those on a standard diet.

Remember: This is a guide, not a rigid rulebook. Consistency is Key. Sticking to these general guidelines and working with your Vita Bella healthcare team can help you optimize your nutrition while taking GLP-1 medication, supporting your weight loss journey and overall well-being.

Reference:

• • Taylor et al. (2021). GLP-1 receptor agonist liraglutide in combination with a high-protein, low-glycemic index diet versus liraglutide alone for overweight or obese adults. International Journal of Obesity, 45(12), 2817-2828.

• • Buse et al. (2020). GLP-1 receptor agonist liraglutide with vs without a Mediterranean diet in overweight or obese adults with prediabetes or type 2 diabetes: the SCALE DOWN trial. Obesity,28(12), 1917-1928.

• • Carbone, J. W., and Pasiakos, S. M. (2019). Dietary protein and muscle mass: translating science to application and health benefit. Nutrients, 11(5), 1136. doi: 10.3390/nu11051136. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

• • Ida, S., Kaneko, R., Imataka, K., et al. (2021). Effects of antidiabetic drugs on muscle mass in type 2 diabetes mellitus. Current Diabetes Reviews, 17(3), 293–303. doi: 10.2174/1573399816666200705210006. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32628589/

• • Ivanova, S., Delattre, C., Karcheva-Bahchevanska, D., et al. (2021). Plant-based diet as a strategy for weight control. Foods, 10(12), 3052. doi: 10.3390/foods10123052. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34945602/

• • Jardine, M. A., Kahleova, H., Levin, S. M., et al. (2021). Perspective: plant-based eating pattern for type 2 diabetes prevention and treatment: efficacy, mechanisms, and practical considerations. Advances in Nutrition, 12(6), 2045–2055. doi: 10.1093/advances/nmab063. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634508/

• • Martín-Peláez, S., Fito, M., & Castaner, O. (2020). Mediterranean diet effects on type 2 diabetes prevention, disease progression, and related mechanisms. a review. Nutrients, 12(8), 2236. doi: 10.3390/nu12082236. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/

• • Moon, J. & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. doi: 10.7570/jomes20028. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

• • Müller, T. D., Finan, B., Bloom, S. R., et al. (2019). Glucagon-like peptide 1 (GLP-1). Molecular Metabolism, 30, 72–130. doi: 10.1016/j.molmet.2019.09.010. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6812410/

• • Poulimeneas, D., Anastasiou, C. A., Santos, I., et al. (2020). Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. The British jJournal of Nutrition, 124(8), 874–880. doi: 10.1017/S0007114520001798. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32436489/