Optimizing your Weight Management Journey: Healthy Diet
Dr. Shoma Datta-Thomas, MD FACOG | Mar 03, 2023
It's important to remember that there isn't a one-size-fits-all diet that works for everyone. Nutrition research can be complex and sometimes contradictory, and it's often based on small groups of people. It's also important to take into account individual health conditions, personal likes and dislikes, and lifestyle factors when considering what dietary changes to make.
In this blog post, we'll go over some general guidelines for a healthy diet as well as special considerations if you’re taking weight loss medication.
General Diet Optimization:
Overall, a good rule of thumb is to aim for a low sugar, high fiber, high protein diet.
Low Sugar
Limit refined carbohydrates such as refined grains (ie white flour) or added sugars (ie high fructose corn syrup), and prioritize low glycemic index (GI) carbs.
Examples: whole grain or whole-wheat bread, brown or whole grain rice and pasta, oats or muesli, and sweet potato.
High Protein
Aim for lean meats as they are lower in calories, more filling, and support muscle mass. If possible you should also consider the source of your protein - grass-fed and sustainably raised are best.
Examples: turkey, tuna, fish, shrimp, eggs, chickpeas, kidney beans, lentils, spinach, nuts, and seeds.
High Fiber
Ideally, plant-based foods are the majority of your plate and diet.
Try to aim for 5 daily servings of fruits and vegetables and include as many colors as possible for anti-oxidant, anti-inflammatory nutrients that prevent chronic disease.
Healthy Fats
Healthy fats are an essential part of the diet in moderation. They are an energy source, help to produce hormones, provide heat, and support cellular health.
Examples: Omega-3 fats, nuts, coconut, avocados and saturated fat from grass fed or sustainably raised animals.
Hydration
Water makes up about 50% to 70% of your body weight, so it’s important to make sure you’re drinking enough. In general, aim for 8-10 glasses of water per day.
You should increase water intake when you’re exercising, exposed to heat, or if you have a fever.
Diet Considerations While Using GLP-1 Medication:
If you’re taking GLP-1 Medication (like Ozempic or Wegovy), you’ll want to keep a few more things in mind:
GLP-1 medication slows down the rate at which your stomach empties, which can help you feel fuller for longer after a meal. It also acts in areas of the brain that are involved in appetite and caloric intake, which can help to reduce cravings and make it easier to stick to a healthy diet.
This is not a time for significant restrictions as the appetite will already be curbed by medication.
Remember your digestion will be slowed down - adjust diet for smaller portions, nausea and bloating.
Alcohol Intake Considerations:
Most people that take GLP-1 medication are still able to drink small amounts of alcohol, but alcohol tolerance may be decreased. Another consideration is that alcohol is high in excess calories, interferes with gut health, sleep and may lead to indulgent eating, all predisposing to chronic inflammation. We recommend drinking cautiously and staying aware of your limits.
Supportive Practices:
Here are some tips and tricks to help you commit to these lifestyle changes:
Meal prep (packing meals for a few days at a time) can help with convenience, budget and can help prevent making poor diet choices when you are busy and hungry.
Avoiding late night meals and fasting 2-3 hours before bed will help overall metabolism and sleep.
Take these supplements to support metabolism
Thorne Berberine-500Ⓡ : an herbal to support sugar metabolism
Thorne Super EPA ProⓇ : high quality omega-3 fish oil
Modern Age’s Weight Loss Program includes frequent check-ins with our clinicians to help our patients incorporate these guidelines into their daily life. We'll also work with you every step of the way to make these dietary changes sustainable in the long term, so that you can continue to see the benefits of your medication and maintain your overall health and well-being. If you are interested, Modern Age’s Aging Wellness Assessment is the first step!