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Category: Weight Loss

What To Eat While You Are On A Glp-1 Diet Plan

Posted on by Norma Curby

There’s no single diet to follow while you are taking a GLP-1 medication, but eating more protein and fiber can help with weight loss and reduce side effects like nausea. Food choices affect how you feel while you are taking a GLP-1 medication. Many people notice that some foods make side effects better or worse.

Foods That Tend to Work Well while you are taking a GLP-1 medication.

There isn’t a single right way to eat while following this type of protocol; however, research suggests that food quality, portion size, and meal timing all play a role in weight-loss outcomes. Certain foods may contribute to side effects and weight gain, while others may support your overall health while promoting weight loss.

The best foods to eat on a GLP-1 diet include:

  • Lean protein (chicken, turkey, fish, eggs, tofu, lean beef or pork)
  • Low-fat dairy (Greek yogurt, low-fat yogurt, cottage cheese)
  • Non-starchy vegetables (leafy greens, peppers, mushrooms, asparagus, squash, carrots)
  • Nuts and seeds (almonds, walnuts, chia, pumpkin seeds, nut butter)
  • Legumes (lentils, beans, chickpeas, edamame, peanuts)
  • Whole grains (oatmeal, brown rice, quinoa, popcorn, whole wheat bread)
  • Fresh fruit (berries, apples, bananas, melons, peaches, kiwis)
  • Healthy fats in moderation (oily fish, olive oil, avocado, seeds, nuts)

 

Choose more of these foods to help you feel full, get enough nutrients, and manage side effects. Whole fruits are better than juice. Stick with unsaturated fats most of the time.

Foods Some People Choose to Limit while you are taking a GLP-1 medication.

These foods tend to worsen side effects like nausea, heartburn, bloating, or constipation, and/or are high in calories. These include :

  • Fried or greasy foods
  • Fatty cuts of meat
  • Ultra-processed foods and fast foods
  • Sugary drinks and desserts
  • Alcohol
  • Spicy foods
  • Citrus fruits and tomatoes
  • Garlic and onions

Not everyone reacts the same way to the same foods. If a food doesn’t worsen your symptoms, there’s usually no reason to eliminate it — and if something consistently causes discomfort, take a break from it, even if it’s generally considered “healthy.”

Generally, side effects are worse when you start taking the medication and when you increase your dosage. As such, you might find that some foods are hard to tolerate in the beginning, but easier to eat once your body gets used to your medication.

How Many Calories Should You Eat while you are taking a GLP-1 medication?

A  caloric deficit can help you lose weight faster. This basically means that you take in fewer calories than you burn every day.

Staying in a calorie deficit is often easier with GLP-1 medications because they reduce appetite, increase feelings of fullness, curb cravings, and regulate blood sugar levels.

At the same time, you don’t want to eat too few calories. This can lead to nutritional deficiencies, fatigue, brain fog, and even long-term health problems.

Other Ways to Help Reduce Side Effects

Along with adjusting food choices, these everyday healthy eating habits may help ease common side effects and make it easier to stick to a healthy diet.

  • Eat smaller portions and stop when you feel comfortable.
  • Sip water throughout the day.
  • Choose bland foods if nausea flares.
  • Take short walks after meals to aid digestion.
  • Plan your meals to make it easier to stick to a balanced diet.
  • Keep a food log to notice patterns of side effects.

If side effects are persistent or disruptive, it’s important to follow up with the healthcare provider who prescribed your GLP-1 medication. They can help adjust your treatment plan or discuss supportive options.

Bottom Line

There’s no one-size-fits-all diet while you are on a  GLP-1 diet, but certain foods may help with weight management, while others can worsen side effects and make it harder to lose weight.

Here’s what to keep in mind:

  • Whole foods are generally best. Focus on proteins, fresh veg and fruit, whole grains, and healthy fats.
  • Some foods can trigger the side effects of GLP-1 medication. For example, greasy, spicy, or high-fat foods may set off heartburn or nausea.
  • Certain lifestyle changes may help. Staying hydrated, meal planning, and eating smaller portions may help you manage side effects while losing weight.

Ultimately, the important thing is to pay attention to your body. Everybody reacts differently to different foods, so noticing your own triggers is the key to feeling well while you are taking a GLP-1 medication.

Low Functioning Thyroid

Posted on by Norma Curby

Hypothyroidism, or underactive thyroid, means your thyroid doesn’t make enough hormones for your body’s needs. Low hormone levels can affect many body functions. This can happen for several reasons, including insufficient nutrients, radiation exposure, or an autoimmune disease called Hashimoto’s Thyroiditis.

Hashimoto’s Thyroiditis Is More Common Than You May Think

Affecting approximately 10% of women over the age of 30, Hashimoto’s Thyroiditis is the most common cause of hypothyroidism. Some studies put the incidence of Hashimoto’s at up to 5% of the overall population.

More About Hashimoto’s

Hashimoto’s is named after the Japanese doctor who discovered it in 1912. It’s an autoimmune disease, which means the immune system mistakenly targets the healthy thyroid as if it were a threat. These types of disorders can be especially challenging because their causes are often unclear and diagnosis can be difficult. In fact, as many as 60 percent of people with thyroid issues are unaware they have a problem.

At Risk Populations

Women

Some factors can increase your risk of developing Hashimoto’s. For example, women are five to eight times more likely to get the disease.

Previous Autoimmune Disease

Your risk is also highest in middle age. Having other autoimmune diseases like lupus, celiac disease, or rheumatoid arthritis can also increase your chances.

Gluten Intolerance

Some studies have connected Hashimoto’s to diets high in gluten. While gluten doesn’t directly cause Hashimoto’s, eating gluten seems to raise the risk of autoimmune diseases in general. Also, people with celiac disease are three times more likely to have thyroid problems.

Stress

Other studies suggest a connection between long-term stress and Hashimoto’s. This may be because stress affects how our immune system works.

The Symptoms of Hashimoto’s

The symptoms of Hashimoto’s usually develop slowly, so they often go unnoticed. As the thyroid becomes more damaged, many people feel increasingly tired. In fact, extreme tiredness is one of the most common problems with this disease. You may also experience a long list of frustrating symptoms, including:

Weight gain
Muscle aches
Thinning hair
Dry skin
Constipation
Fertility problems
Poor cold tolerance
Depression
Memory issues
Hoarseness
Low libido
Slow heart rate
A lump at the base of the throat, due to an enlarged thyroid

Many of the symptoms above are easy to blame on other health problems or just getting older. But the long-term effects of Hashimoto’s can seriously affect your quality of life. Over time, low thyroid hormone levels can also cause high cholesterol.  It’s important to get help if you think you have Hashimoto’s.

Hashimoto’s Diagnosis

Many physicians rely solely on the Thyroid Stimulating Hormone (TSH) test to assess thyroid problems. However, thyroid conditions are complex, and this single test doesn’t always provide a complete picture. An elevated TSH may indicate that your body is compensating for a sluggish thyroid, but it doesn’t reveal the underlying cause. Similarly, a normal TSH result doesn’t rule out other thyroid issues. To get a comprehensive understanding of your thyroid health, additional and more specific tests are often necessary, since TSH only represents one aspect of your body’s overall function.

Managing Hashimoto’s

Treatment for Hashimoto’s typically involves thyroid hormone replacement therapy or supplements to restore normal hormone levels. However, finding the correct dosage to relieve symptoms can be challenging for many individuals. A holistic approach focuses on addressing the underlying autoimmune cause, supporting thyroid function, and using hormone supplements as necessary. This strategy often includes enhancing overall health and balancing other hormones to benefit the entire body.

Supplements for Hashimoto’s

Supplements that might help include:

B12
Zinc
Ashwagandha

Good habits can have a positive effect on Hashimoto’s, including

Reduce the amount of sugar that you eat (and drink)

This includes sugar substitutes, which have been directly linked to Hashimoto’s. Artificial sweeteners can lower the number of “good” bacteria in your gut, which can negatively impact your immune system.

Watch Your Gluten Intake

Gluten and autoimmunity are interconnected, so it is a good idea to reduce gluten intake. Quinoa and rice are both good replacements, as are gluten-free crackers made with flax seeds. Keep in mind that the goal is to add variety to the diet, so avoid replacing all gluten products with a highly processed corn-based version.

Focus on natural, high-fiber foods.

Because of the important link between gut health and immunity, keep your gut in top shape by consuming enough fiber to keep things moving.

Reduce stress

Yes, that’s easier said than done in today’s busy world! However, it’s also important to remember that looking after your own health (even if that means cutting back on your responsibilities) will ultimately make you better able to look after your loved ones and your other responsibilities. As the saying goes, you can’t pour from an empty cup, so taking care of yourself is step one in taking care of others.