Semaglutide+B12 & Tirzepatide+B12 Therapy
Nutrition and Exercise Information
Any weight loss plan should be paired with exercise and sound nutrition. Building these healthy habits will help you maintain your weight loss and stay at a healthy weight. Semaglutide+B12/Tirzepatide+B12 therapy does initiate loss of appetite and hence, weight loss. It is important to be aware that once you stop the drug if you revert back to a prior lifestyle, you will gain weight.
Nutrition Information
Daily Protein Intake
Proteins play a vital role in our bodies by performing essential functions such as acting as enzymes for chemical reactions, repairing and building muscle tissue, transporting molecules, and regulating hormones. In order for our bodies to function properly, we need to consume the right amount of protein every day. A sedentary individual needs a minimum of 60 grams daily to prevent the loss of muscle. We recommend you obtain the correct amount of protein you need daily at the following link:-->
Click to Calculate Protein
Protein is an essential macronutrient that helps us lose weight, build muscle, and recover from exercise. When it comes to weight loss, protein is the king of nutrients. Numerous studies have shown that protein can help you lose weight by increasing the satisfaction of hunger, preserving muscle mass, and boosting metabolism.
Protein can come from a variety of sources, including meat, poultry, fish, eggs, dairy, beans, legumes, and nuts. It’s important to choose lean protein sources that are low in saturated fat. There are also many low-calorie high protein bars and powders/shakes.
Because Semaglutide makes you feel full and decreases your appetite, protein should be the priority as far as your daily intake. Ensuring you achieve your calculated protein requirement daily will help you to maintain muscle mass and support weight loss.
60/80/100 Rule/Examples
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Take in 60 grams of protein daily no matter what.
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Take in 80 grams on a day you are incorporating exercise into your daily regime.
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Take in 100 grams on a day when you are doing your normal daily activities, exercise and adding extra exercise such as playing tennis or going on a long hike.
The examples below show how you can easily reach each of your
daily 60/80/100 lean protein requirements
My Fitness Pal is also a great resource for tracking your weight loss progress. You can download their app, which can help you to set daily protein goals and track your progress.
What foods should I incorporate in my diet while on Semaglutide or Tirzepatide?
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Non-starchy foods
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low in carbs and rich in fiber
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examples: asparagus, beans, brussels sprouts, broccoli, cabbage, carrots, cauliflower, eggplant, leeks, mushrooms, peppers, Swiss chard, tomatoes, and greens
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Whole grains
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rich in fiber and a type of carbohydrate that does not raise blood sugar significantly
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examples: oatmeal, brown rice, whole wheat bread, barley, and whole wheat pastas
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Nuts
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made of healthy unsaturated fats as well as protein and fiber that do not raise blood sugar and helps reduce risk of heart disease
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Protein rich foods
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¼ of your plate should consist of protein at meals as it do not raise your blood sugar significantly and can help make you feel fuller for longer
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examples: animal products, quinoa, chickpeas, lentils, and oats
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Legumes
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packed with fiber and beneficial nutrients
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examples: beans, peas, and lentils
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Don’t forget good carbs for arterial health
Beans - Lentils - Milk - Yogurt - Corn - Berries - Oats - Apples - Brown Rice - Popcorn - Whole Wheat Pasta
What food groups in your diet can make side effects worse?
If experiencing stomach upset while taking this medication, it is important to avoid certain food groups to mitigate this including:
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Stringy fruits and vegetables
examples: pineapple, celery, apples
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Gas-forming vegetables
examples: broccoli, cauliflower, cabbage, brussels sprouts, onions, and asparagus
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Dairy
example: cheese, yogurts
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Foods with added sugar
aim to keep sugar intake below 30g per day
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Fried foods
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Alcohol
Alcohol lowers blood sugar and when combined with Semaglutide, it can lower your blood sugar.
Avoid more than one drink a day for women and two drinks a day for men
Exercise Information
Getting At Least 20-30 Minutes of Exercise 3-4 Days A Week
Taking 20-30 minutes 3-4 days each week to exercise offers more benefits than just helping you with weight loss. Those who exercise regularly enjoy an improved mood, increased energy, and improved metabolism, among other things like stronger bones and muscles, lean body mass, and enhanced mobility. This can be moderate exercise at a gym or just walking 30 minutes per day.
Resistance training and weights will help you maintain lean body mass.