The 11 Biggest GLP-1 Myths, Busted by Expert Dietitians

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Three people are engaging in a kettlebell workout in a gym, seamlessly blending weighted exercise with their routines. They are lined up side by side, performing a lifting exercise. Two women are wearing athletic tops and leggings, while the man in the middle sports a sleeveless top and shorts. MyFitnessPal Blog" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078-752x501.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2015/10/Dollarphotoclub_65290078.jpg 1800w" /> If you happen to’ve spent any time on social media these days, you may need seen conflicting claims about GLP-1 weight reduction drugs. One put up says they’ll utterly kill your urge for food. One other warns about scary unintended effects. Another person declares reducing weight this fashion is “dishonest.”

With all of the noise on the market, it’s powerful to know what’s truly true about these drugs. We requested registered dietitians to set the report straight on the most important myths floating round.

Fantasy 1: You’ll By no means Be Hungry on a GLP-1

Since these medicines hit the mainstream, you’ve in all probability heard individuals declare they utterly get rid of urge for food. Some corners of the web are stuffed with customers saying they must drive themselves to eat.

The Reality: GLP-1s Cut back Urge for food (1), Not Get rid of It

Whereas some individuals do expertise a major drop in urge for food, (1) whole lack of starvation isn’t the aim. “If somebody is discovering it laborious to eat or their urge for food has modified considerably, it’s essential to share that data with their healthcare supplier in order that any issues will be addressed early and infrequently,” says Melissa Jaeger, dietitian and MyFitnessPal Head of Vitamin. It’s essential to give attention to consuming sufficient meals and a balanced eating regimen whereas on GLP-1s to scale back the chance of vitamin deficiencies. (1)

GLP-1s work by means of a number of mechanisms past simply curbing starvation. (1) They'll additionally gradual gastric emptying, regulate blood sugar, and assist cut back “meals noise” (that fixed psychological chatter about meals). (1) Weight reduction is only one outcome somebody may even see whereas taking a GLP-1. (1).

Fantasy 2: You’ll Drop a Lot of Weight Quick

Seeing dramatic movie star transformations on TV might make it straightforward to consider GLP-1s will soften kilos away virtually in a single day, with out a lot effort in your half.

The Reality: Weight Loss Appears Completely different for Everybody

“Whether or not in your feed or on TV you might even see probably the most dramatic earlier than and after outcomes however they usually skip offering the context on what it took and the time it took for the person to realize these outcomes. It’s essential to keep in mind that gradual weight reduction is really useful and utterly regular,” (4) says Jaeger. Your beginning weight, eating regimen and train habits, dosage, and genetics all affect your particular timeline.

A balanced weight reduction charge is usually 1-2 kilos per week. (4) Similar to some other weight reduction method, gradual and regular tends to win the race with GLP-1s. Give attention to what’s life like in your physique, not what you see in your screens.

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Fantasy 3: GLP-1s Will Make You Look Unhealthy

You’ve in all probability heard about “Ozempic face” — a time period that refers to a hollowed-out, gaunt look supposedly brought on by these drugs. (5)

The Reality: Dramatic Modifications to Look Aren’t Inevitable

Right here’s the factor: any important weight reduction may end up in modifications like free pores and skin or facial fats loss. (6) This isn’t distinctive to GLP-1s. (6)

“The looks-focused narrative ignores the well being enhancements individuals might expertise whereas taking a GLP-1, like higher blood sugar administration, (7) weight administration, decreased cardiovascular threat and extra (1),” says Jaeger.

Fantasy 4: You Can Use GLP-1s Quick-Time period to Bounce-Begin Weight Loss

Possibly you’re pondering: I’ll simply take this medicine for a couple of months to get issues transferring, then cease as soon as I’ve hit my aim weight. It sounds logical, proper?

The Reality: GLP-1s Are Designed for Lengthy-Time period Use

“It’s comprehensible that people might not wish to keep on a medicine long-term and in reality analysis has proven that many discontinue taking a GLP-1 medicine inside a yr and a few might return on the medicine however not all, ” (8) says Jaeger. “Nonetheless, one examine has proven that individuals regain about two-thirds of the burden they misplaced after stopping the medicine. (9) Because of this constructing sturdy eating regimen and train habits is a key part of any weight reduction journey.” (1) Earlier than making any modifications to your prescription drugs it’s crucial that you simply communicate along with your healthcare supplier.

GLP-1 therapy will be considered as a long-term dedication for many individuals. (2)

Fantasy 5: You Can Eat No matter You Need and Skip Train

Given how efficient GLP-1s will be (10), you would possibly assume eating regimen and train develop into optionally available. In spite of everything, if the medicine is doing the heavy lifting, why hassle with the remainder?

The Reality: Vitamin and Motion Nonetheless Matter

Weight reduction remains to be about power stability; your meals consumption and exercise ranges at all times play a task. (1) “GLP-1s might function one piece of the burden loss puzzle. Forming wholesome habits relating to your eating regimen and train are important elements of your weight reduction journey,” says Jaeger.

Sure vitamins develop into particularly essential whenever you’re reducing weight whereas on a GLP-1. (1) Protein helps muscle mass during times of weight reduction.(11) In the meantime, resistance train helps muscle mass (11) whereas burning energy (12), plus all the opposite bodily and psychological well being advantages that include common train. (13)

Fantasy 6: Taking GLP-1s Is “Dishonest” at Weight Loss

There’s nonetheless a lingering perception that “actual” weight reduction solely counts when you do it by means of eating regimen and train alone. Utilizing medicine? That’s taking the straightforward approach out, or so the parable goes.

The Reality: Treating Weight problems With Remedy Isn’t Dishonest

Weight problems is acknowledged as a persistent, complicated illness in scientific analysis and by public well being organizations.(4) Remedy could also be used to deal with this persistent illness, (3), similar to diabetes, (14) hypertension, (15) or some other persistent situation.

“Managing a persistent situation isn't any straightforward process, and everybody’s journey to raised well being seems to be completely different,” says Jaeger. “Whether or not somebody is utilizing life-style modifications, medicine or a mixture of each, their efforts name for our understanding, not judgement.”

Fantasy 7: You Want Extraordinarily Excessive Quantities of Protein

Browse any GLP-1 discussion board and also you’ll see individuals claiming they’re consuming 150 plus grams of protein every day, chugging a number of protein shakes, and obsessing over hitting huge protein targets.

The Reality: Average Protein Will increase Are Normally Sufficient

Sure, protein is essential for preserving muscle and staying full throughout weight reduction. However you don’t must go overboard. (16) “Most individuals do properly with a reasonable enhance,” says Stephanie Saletta, dietitian and MyFitnessPal Sr. Lead Vitamin Scientist. “It’s extra about consistency and stability than hitting excessive numbers.”

Analysis suggests aiming for as much as 1.2-1.5 grams per kilogram of your perfect physique weight, or 80-120g per day for most individuals. That’s removed from the triple-digit targets you would possibly see on-line. (1)

Fantasy 8: Everybody Experiences Extreme Digestive Facet Results

Horror tales about nausea, vomiting, and different digestive points dominate on-line discussions about GLP-1s. It’s sufficient to make anybody hesitate earlier than beginning these drugs.

The Reality: Facet Results Differ and Typically Enhance Over Time

Whereas digestive unintended effects are frequent, they’re not common or everlasting for most individuals. “Many sufferers expertise gentle nausea when beginning or rising their dose, nevertheless it usually improves inside a couple of weeks as your physique adjusts,” says Stephanie Saletta. (17)

Working intently along with your healthcare supplier to titrate your dose correctly can reduce unintended effects. Consuming smaller, extra frequent meals and avoiding high-fat meals can even assist handle digestive discomfort. (1)

Fantasy 9: You’ll Lose Solely Fats (Not Muscle)

Some individuals assume that as a result of GLP-1s are so focused and efficient, they’ll solely burn fats whereas preserving all of your muscle mass routinely.

The Reality: Muscle Loss Can Occur With out the Proper Help

“Any important calorie deficit places you vulnerable to shedding extra muscle than you’d like together with fats,” says Saletta. “That’s why sufficient protein consumption and resistance coaching are so important whereas taking GLP-1s.” (1)

The medicine doesn’t discriminate between fats and muscle loss. You want to actively work to protect muscle by means of vitamin (particularly protein) and energy coaching workouts. (1)

Fantasy 10: If You’re Not Shedding Weight Quick, the Remedy Isn’t Working

When your coworker misplaced 15 kilos of their first month on a GLP-1 however you’ve solely misplaced 4, it’s pure to fret the medicine isn’t working for you.

The Reality: Slower Weight Loss Doesn’t Imply Failure

“Response to GLP-1s is extremely particular person,” says Saletta. “Scientists are nonetheless studying in regards to the components that affect weight reduction on GLP-1. As a result of there’s a lot to be taught, evaluating your self to others isn’t useful.” (18)

Even when the dimensions isn’t transferring as shortly as you’d hoped, have a look at different markers: Are you feeling higher? (19) Is your blood sugar bettering? (20) Are you experiencing much less meals noise? (21) These are all indicators the medicine is working, even when weight reduction is gradual.

Fantasy 11: You Can’t Drink Alcohol on GLP-1s

Some on-line communities recommend it's essential utterly get rid of alcohol whereas taking GLP-1 drugs, making it appear to be the 2 are incompatible.

The Reality: Moderation Is Key, However Alcohol Isn’t Forbidden

“Present steering doesn’t rule out alcohol outright,” says Saletta. “It’s really useful to have minimal alcohol consumption, although, as a result of it might worsen sure gastrointestinal signs like nausea and acid reflux disorder.” (1)

Many individuals additionally discover their tolerance for alcohol decreases on GLP-1s, or that they merely don’t crave it as a lot. (22) (23) If you happen to do select to drink alcohol, begin slowly, keep hydrated, and take note of how your physique responds. As at all times, speak to your healthcare supplier about what’s acceptable in your scenario.

The Backside Line

GLP-1 drugs are highly effective instruments for managing weight and metabolic well being–however they’re not magic capsules, and so they’re not with out nuance. The fact is extra complicated than what you’ll see in most social media posts or informal conversations.

If you happen to’re contemplating these drugs or at present taking them, your greatest supply of data is at all times going to be your healthcare workforce. They can assist you separate evidence-based information from viral fiction.

And keep in mind: utilizing medicine to help your well being targets isn’t one thing to really feel ashamed about. It’s a professional medical intervention that, when mixed with sustainable life-style habits, can assist many individuals obtain higher well being outcomes.