Summer Tips While on Semaglutide
By Lizzie Streit, MS, RDN, LD
If you’re currently taking a glucagon-like peptide-1 (GLP-1) receptor agonist, you have probably heard tips about what to eat and drink while on this type of medication. Semaglutide, the main ingredient in Ozempic and Wegovy, works in a number of ways to reduce hunger and control blood sugar.
Your food choices while on semaglutide can maximize these benefits and minimize any side effects, especially in the summer. Hot weather and increased activity are among some of the seasonal changes to consider. Keep reading for our top tips on how to approach food and drinks while taking a GLP-1 receptor agonist this season.
1 – Stay hydrated.
Staying hydrated is important for weight loss whether you’re on medication or not, but you may need to drink more water than you think if you’re taking semaglutide. Some people find that this kind of medication decreases their sense of thirst in addition to hunger. Plus, side effects like vomiting and diarrhea can contribute to dehydration.
To get enough to drink while on a GLP-1 receptor agonist, keep a refillable water bottle with you throughout the day. Enjoy hydrating fruits and vegetables, such as melons and lettuces, and drink small amounts of water frequently if you feel too full after consuming a whole bottle.
2 – Eat smaller, cool meals.
Since semaglutide delays stomach emptying and causes you to feel full, it’s often recommended to eat frequent small meals instead of large ones. This way, you’ll get enough to eat overall without uncomfortable side effects.
Summer heat can amplify reduced appetite. As a result, you will need to manage appetite mindfully to ensure your body still gets the fuel it needs. Prepare cold, no-cook meals with small portions throughout the day. These could include fresh fruit with non-fat Greek yogurt, a salad with mixed greens, carrots, avocado, and chicken, or sliced cucumbers, tomatoes, and red onion with lentils — all delicious options that work within a 1200 calorie meal plan.
3 – Plan for nausea triggers.
Dehydration, overexertion, and sensitivity to heat are all issues that may be more likely in the summer and worsen nausea caused by GLP-1 receptor agonists. To avoid these nausea triggers, stay on top of water intake before and after activities, take frequent breaks when exercising outside, and give yourself enough time to recover inside or in shaded areas when needed.
4 – Be smart with alcohol.
Studies suggests that GLP-1 receptor agonists may lead to reduced alcohol consumption, but some people who take the medication still want to enjoy alcoholic drinks from time to time. If you do choose to drink alcohol while on semaglutide, avoid doing so on an empty stomach and drink water before, during, and after you have a beverage to minimize gastrointestinal-related side effects.
5 – Stay active but safe.
Engaging in regular physical activity, including weight-bearing exercises a couple times a week, while on semaglutide is important for maintaining muscle mass and potentially enhancing the medication’s effects. However, exercise caution when working out in the summer heat. It’s easy to overdo it before you realize you are dehydrated or fatigued. Instead of exercising during the hottest part of the day, opt for morning or evening if you can. Sip on water throughout the day, and consider adding unsweetened electrolyte powder if you had a particularly hard workout.
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