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Balanced Meals: Aim for a mix of macronutrients in every meal—lean proteins, healthy fats, and complex carbohydrates.
Portion Control: Semaglutide helps with appetite control, but being mindful of portion sizes can further aid in weight management.
Fiber-Rich Foods: Incorporate plenty of vegetables, fruits, and whole grains to promote satiety and support digestive health.
Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help control appetite and improve overall health.
Limit Processed Foods: Focus on whole, minimally processed foods to avoid excess sugars and unhealthy fats.
Week 1
Day 1-7:
Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.
Snack: A small apple or a handful of nuts.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette.
Snack: Carrot sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Week 2
Day 8-14:
Breakfast: Oatmeal topped with sliced banana and a tablespoon of almond butter.
Snack: A small orange or a handful of almonds.
Lunch: Turkey and avocado wrap in a whole-grain tortilla with spinach and mustard.
Snack: Celery sticks with peanut butter.
Tips for Success
Meal Prep: Prepare meals in advance to avoid last-minute unhealthy choices. Batch cooking can save time and help you stay on track.
Mindful Eating: Pay attention to your hunger and fullness cues. Eating slowly can help you enjoy your meals more and prevent overeating.
Seek Support: Consider joining a support group or working with a nutritionist to stay motivated and accountable.
Stay Active: Pairing your diet with regular physical activity can further enhance your results. Aim for at least 150 minutes of moderate exercise each week.
Following a structured diet plan while using semaglutide can significantly impact your health outcomes. By focusing on balanced meals, portion control, and nutrient-rich foods, you can enhance the effects of your medication and work toward your weight loss or blood sugar management goals.
Remember, individual needs may vary, so it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet. With the right approach, you can make the most of your semaglutide treatment and lead a healthier, more fulfilling life.
If you would like to talk with one of the Ralph Wellness experts, schedule a FREE consultation here.
Citations:
Atherosclerosis.Johns Hopkins Medicine. (n.d.).https://www.hopkinsmedicine.org/health/conditions-and-diseases/atherosclerosis#:~:text=Atherosclerosis%20is%20thickening%20or%20hardening,activity%2C%20and%20eating%20saturated%20fats.
2. BlundellJ, Finlayson G, Axelsen M, Flint A, GibbonsC, Kvist T, Hjerpsted JB: Effects ofonce-weekly semaglutide on appetite,energy intake, control of eating, foodpreference and body weight in subjectswith obesity. Diabetes Obes Metab. 2017Sep;19(9):1242-1251. doi:10.1111/dom.12932. Epub 2017 May 5. [Article]
3. Centersfor Disease Control and Prevention. (2024, May 15). Diabetes basics.Centersfor Disease Control and Prevention. https://www.cdc.gov/diabetes/about/
4. FDAApproved Drug Products: OZEMPIC (semaglutide)injection, for subcutaneous use
5. GarveyW.T.,Batterham R.L., et al. Two-year effects of semaglutidein adults withoverweight or obesity: the STEP 5 trial. Nat Med2022; 28, 2083–2091.
6. Moman, R.N.(2022, December 26). Physiology, Albumin. StatPearls [Internet].https://www.ncbi.nlm.nih.gov/books/NBK459198/#:~:text=Albumin%20is%20the%20most%20abundant,to%2015%20gm%20per%20day.
7. Semaglutide.Uses, Interactions, Mechanismof Action | DrugBank Online. (2024, July 15).https://go.drugbank.com/drugs/DB13928
8. U.S.NationalLibrary of Medicine. (2024, April 20). SEMAGLUTIDEinjection:Medlineplus Drug Information. MedlinePlus.https://medlineplus.gov/druginfo/meds/a618008.html
9. WildingJ,Batterham R et al. Once-Weekly Semaglutide in Adults with Overweight orObesity. N Engl J Med 2021; 384:989-1002.
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