Managing your weight and understanding your caloric needs can be challenging, especially when you’re taking GLP-1 medications such as Ozempic, Wegovy, Semaglutide, Mounjaro, Zepbound, Tirzepatide, Liraglutide, Saxenda, Trulicity, and Victoza. These medications, commonly prescribed for diabetes and weight management, can significantly impact your appetite and how your body processes food. Here’s a guide to help you navigate your dietary needs while on these medications.
Article by: Whittany Gibson, RDN
Whittany is the Co-Founder of Alterra Health and a seasoned Registered Dietitian specializing in bariatric and medical weight loss. With over ten years of expertise in the weight loss industry, she designs comprehensive nutrition, mindset, exercise, and coaching programs to support patients on their journey to better health.
1) What are GLP-1 medications?
GLP-1 (glucagon-like peptide-1) medications mimic the GLP-1 hormone your body naturally produces. This hormone regulates blood sugar levels, slows down gastric emptying, and increases feelings of fullness. As a result, these medications are effective for managing blood sugar levels in people with type 2 diabetes and aiding weight loss by reducing appetite and calorie intake.
2) Factors influencing caloric needs.
Several factors influence how many calories you should consume daily, including:
Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain basic physiological functions like breathing, circulation, and cell production.
Activity level: Your physical activity level significantly impacts your caloric needs. More active individuals require more calories.
Age, gender, & weight: These factors also play a crucial role in determining your caloric needs.
Health goals: Whether your goal is weight loss, maintenance, or gain will influence your caloric intake.
3) How to calculate your caloric needs.
Determine your Basal Metabolic Rate (BMR):
Use the Mifflin St Jeor equation to calculate your BMR:
For men: BMR=10×weight in kg+6.25×height in cm−5×age in years+5
For women: BMR=10×weight in kg+6.25×height in cm−5×age in years−161
Estimate your Total Daily Energy Expenditure (TDEE):
Multiply your BMR by an activity factor:
Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/sports and a physical job): BMR × 1.9
Adjust for weight goals:
For weight loss: Subtract 500-1000 calories from your TDEE.
For weight maintenance: Aim to consume around your TDEE.
For weight gain: Add 250-500 calories to your TDEE.
4) Adjusting caloric intake while on GLP-1 medications.
GLP-1 medications can suppress your appetite and make you feel fuller sooner, which naturally leads to a reduction in calorie intake. Here are some tips to manage your caloric intake effectively:
Listen to your body: Pay attention to your hunger and fullness cues. GLP-1 medications can help you recognize these signals better.
Eat balanced meals: Focus on nutrient-dense foods that provide essential vitamins and minerals. Include a mix of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
Avoid empty calories: Minimize the intake of foods high in sugar, fat, and salt that offer little nutritional value.
Monitor your progress: Keep track of your weight, dietary intake, and how you feel. Adjust your calorie intake based on your progress and how your body responds.
Consult a professional: Work with a healthcare provider or a registered dietitian to tailor a diet plan that meets your specific needs while on GLP-1 medications.
5) A summary for individuals taking GLP-1 medications.
Understanding your caloric needs while taking GLP-1 medications like Mounjaro, Wegovy, Trulicity, or Ozempic is crucial for achieving your health goals. By calculating your BMR, estimating your TDEE, and adjusting your intake based on your body’s signals and progress, you can maintain a healthy diet that supports your overall well-being. Always consult with healthcare professionals to ensure your dietary plan aligns with your medical needs and goals.
Looking for recipes, meal plan ideas, and Registered-Dietitian approved nutrition tips along your GLP-1 medical weight loss journey? Alterra Health can help! We’ve built a comprehensive GLP-1 patient education hub, along with a free Facebook Support Group and a free guide to overcoming weight loss plateaus.
Alterra Health and its parent company Puente Holdings, LLC provide education, coaching, guides, support, and programs for patients. Individual results may vary. This article should not be construed as medical advice. For all clinical questions, please consult your medical provider.