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If you’re using a GLP-1 medication, how much protein, fiber or fat do you need to stay healthy? A review of current scientific evidence leads to nutritional recommendations from medical experts.
https://www.healthday.com/healthday-tv/weight-loss/meeting-your-nutritional-needs-on-glp-1-meds-the-foods-experts-recommend
If you’re using a GLP-1 medication to lose weight, how much protein, fiber or fat do you need to stay healthy?
To help answer that question, a team of medical experts reviewed current scientific evidence and came up with a list of nutritional recommendations for patients.
#1: Your minimum calorie intake should be personalized based on age, gender, body weight and physical activity. But in general, 1,200-1,500 calories per day for women and 1,500-1,800 per day for men is safe during GLP-1 weight loss.
#2: More than 60-75 grams of protein per day can be recommended…with higher amounts considered on an individual basis. The best sources include beans, lentils, nuts, seeds, seafood, lean meat, poultry, low-fat dairy and eggs.
#3: 45–65% of calories should come from healthy carbohydrates like whole grains, fruits, vegetables, nuts and dairy products. Added sugars should be limited to less than 10% of energy intake.
#4: 20-35% of calories should come from fats. Good choices include nuts and seeds, avocados, vegetable oils, fatty fish and seafood. Fried and high-fat foods should be avoided.
#5: Women should aim for 21-25 grams of fiber per day and men 30-38 grams per day depending on age. Supplements can be considered when patients are unable to meet these goals with foods like fruits, veggies and whole grains.
#6: Drink up! 2-3 liters of fluid per day of water or low-calorie beverages such as unsweetened coffee or tea is the goal. But avoid caffeine due to its diuretic effect.
Finally, focus on key micronutrients like potassium, calcium, vitamin D and vitamin B12. If you aren’t getting enough through your diet, a multivitamin and other supplements may be appropriate.
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