What nutrients should be emphasized while using weight loss medications?
Photo by Raka Diraka
Let’s continue the conversation of how nutrition supports weight loss medication usage. These medications work to decrease hunger and keep you fuller for longer, which may cause some nutrients to be lacking, which is why specific nutrients need to be emphasized to support your body as a whole.
Nutrients to be emphasized during weight loss medication usage
Protein
Protein is needed by every cell in the body and serves as a building block for hormones, enzymes and vitamins. You may have heard before that increasing protein is often the key to success for any weight-loss regimen, but why is that? This is because increasing protein intake makes sure muscle mass is preserved as someone is losing weight. Actually, around 25% of the weight you lose from cutting calories in the short term is muscle (Hoie et al 1993). Since a lot of these medications help curb your appetite and lower how much you eat, getting the most nutritional bang for your buck at every meal is a great strategy. A general guide is to aim for at least 20-30 grams of protein per meal. Poultry, eggs, lean meats, beans, and dairy products are great sources of protein. However, if you have a reduction in hunger and appetite, protein supplementation may be beneficial to be used during medication usage. Utilizing a high protein shake may help ensure you get in your protein needs for those using weight loss medications when appetite is reduced.
Are all proteins the same?
The short answer is, no, but it is much more complex. Proteins can be either complete or incomplete, but both are useful! To be considered a complete protein, a food must contain all nine essential amino acids that our body can’t produce on its own. Complete proteins include poultry, meats, fish, dairy products, and some soy products. This means that an incomplete protein contains some, but not all, of the essential amino acids, and in various amounts. Incomplete proteins are often found in vegetable and grain sources The goal should be to get a balance of those essential amino acids over the course of the day. When hunger and fullness is impacted in the case of weight loss medications, it is important to ensure protein needs are met through a variety of sources. When protein needs are met through a variety of sources, muscle is maintained and weight loss through at loss is better achieved.
Additional important nutrients
All of the nutrients in fruits and vegetables, whole grains, beans, lentils, nuts, and seeds provide benefits during weight loss with the most important being fiber, healthy fats, and micronutrients. Plus, all of these vitamins, minerals, antioxidants, and phytonutrients offer benefits that extend beyond weight loss!
Fiber
They are key during weight loss and during medication usage to side effects such as constipation, nausea, and other GI symptoms
Whole grains contain the highest amount of intake fiber. Think quinoa, farro, sweet potatoes, and other whole grain products
Consume a variety of colorful vegetables, fruits, beans, and lentils
Add water (around 2-3 liters per day) to work with your fiber and assist constipation
Healthy fats
Decreased fat intake may lead to deficiencies of fat-soluble vitamins
Many healthy fats that are also high in fiber
Great fats to include are avocado, nuts and seeds like pumpkin seeds and walnuts
Micronutrients
Vitamin D: Supports metabolism and overall health.
Foods to include: fatty fish (like salmon and mackerel), fortified dairy products (milk, yogurt), fortified cereals, egg yolks
Additional information: Vitamin D is synthesized in the skin through exposure to sunlight, however, supplementation may be necessary to achieve optimal vitamin D levels
B Vitamins: Essential for energy production and metabolism.
Foods to include: whole grains (brown rice, quinoa), leafy greens (spinach, kale), beans, lentils, and meat
Calcium: Important for bone health, especially if you’re losing weight.
Foods to include: milk, cheese, yogurt, collard greens, bok choy, fortified plant-based milk, tofu, and almonds
Iron: Crucial for energy levels, especially in women.
Foods to include: red meat, poultry, fish, lentils, chickpeas, spinach and other leafy greens
Magnesium: Helps with muscle function and may aid in weight management.
Foods to include: almonds and cashews, pumpkin seeds, sunflower seeds, brown rice, oats, leafy greens, and dark chocolate
Zinc: Supports immune function and may help with appetite regulation.
Foods to include: Beef, pork, chicken, shellfish, chickpeas, lentils, pumpkin seeds, cashews, and yogurt
In conclusion, weight loss medications work to improve both the health and weight of those with obesity but there is still no one-size-fits-all all solution to promote weight loss. This is why it is important to make sure protein and nutrient needs are met through healthy eating habits, protein supplementation when necessary, and increased hydration help to support weight loss and decrease side effects from medication usage.
Interested in learning how to optimize your diet while using weight loss medications?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: November 4th, 2024
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
