The 9 Best Snacks for People on Weight Loss Medications
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Plenty of people think snacking should be one of the first things to go when you’re trying to lose weight. In fact, a study published in September 2023 in the European Journal of Nutrition found that one-quarter of Americans could be offsetting the benefits of eating healthy meals by snacking on processed junk foods each day.
Of course, the quality of your snacks matter. “Snacks can be helpful in certain circumstances if they are well-balanced,” says Melissa Mitri, RD, owner of Melissa Mitri Nutrition. One of those circumstances? If you happen to be taking one of the buzzed-about weight loss drugs known as GLP-1 agonists or dual agonists.
These drugs mimic hormones that create the sensation of fullness, so often, appetite is greatly diminished for individuals who take them, Mitri explains. “If you’re finding that you feel very full from these medications, it can make it hard to eat enough throughout the day to meet your nutrient needs,” she says. “In addition to taking a multivitamin and mineral supplement, eating small, frequent meals may be more manageable to meet your needs at the end of the day. This may mean incorporating small, healthy snacks into your routine in order to fit in the necessary nutrients your body needs more easily.”
Another advantage of eating in this way is that you’ll be less likely to experience many of the digestive side effects that are commonly reported by people who take these medications. Eating smaller portions and more frequent meals were both found to reduce gastrointestinal side effects in people being treated with GLP-1 agonists, according to recommendations published in the Journal of Clinical Medicine.
Your needs will vary depending on your calorie needs, activity level, and goals, but a good rule of thumb for snacks is to keep them between 150 and 250 calories, Mitri says. She also recommends making sure you’re getting a good mix of protein and healthy carbs to provide a balance of quick energy and satiating nutrients. Protein also helps ensure that you won’t lose muscle as you slim down. Some classic pairings include 6 ounces of plain nonfat Greek yogurt with berries, an apple with a cheese stick, or 1 ounce of nuts with raisins.
If you are taking a weight loss medication, your diet, including snacks, should emphasize lean proteins and fruits and vegetables, and limit high-fat, high-sugar, and heavily processed foods. The latter take longer to digest, tend to be high in calories, and can exacerbate medication side effects, Mitri says.
“The best results will be seen when using these medications in conjunction with a balanced diet,” she says. “Working closely with your prescribing doctor and a registered dietitian specialized in weight loss can help you minimize side effects and achieve more sustainable weight loss.”
These healthy, balanced, and low-fat snacks are all good choices when hunger strikes.
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