Don’t be surprised if you notice you’re getting fuller faster or just not feeling that hungry once you start taking semaglutide. The drug slows the rate at which your food is digested, which is one of the ways it helps with weight loss — and in turn, it decreases harmful liver fat.
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But eating less overall may raise the risk for nutritional deficiencies. Getting less protein, in particular, can accelerate the loss of lean muscle tissue, which can be an issue for GLP-1 users.
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Because of this, it’s important to make every bite count by prioritizing nutrient-dense foods.
“My recommendations are the same for any patient on these medications: emphasize protein and nonstarchy vegetables in the diet,” says Mir Ali, MD, a board-certified bariatric surgeon and the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.
When taking semaglutide, try to consume at least 20 to 30 g of lean protein from foods like poultry, fish, eggs, beans, soy, or low-fat dairy at each meal.
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Also consider eating five or six mini meals instead of three bigger meals, which may help you fit in more nutrients.
