Getting ready for the first few weeks of your Saxenda treatment is essential – so we are here to give you eight top nutritional tips that will help you get started! We also aim to provide tips that will continue to be helpful and relevant throughout your entire weight loss journey.
1. Plan Your Meals
Start by planning your meals in advance. This will help you to make healthier choices and avoid impulse eating. By planning meals in advance, you can save time on grocery shopping and meal preparation, seeing as you already know what ingredients you need and how you’re going to prepare them.
This should make it easier to make healthier choices, as well as increasing the variety of foods you are eating. Planning meals in advance can help you incorporate more variety into your diet by trying out new recipes and ingredients.
Planning your meals will also help reduce stress around cooking, as you will know what you will be eating for the week. Put aside one hour at the weekend to think about the week ahead, the meals and snacks that you will be having, and look for recipes that you might enjoy!
2. Shop Smart
Make a grocery list before you go to the shops and stick to it. Buy fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
During the first few weeks, you may experience some side effects. In particular, many patients report experiencing nausea during the initial dosing. A good way to deal with this is by having fresh fruit in the fridge. Juicy and cold fruit could make you feel better. Foods high in water like watermelon, cucumber, pears or oranges will help you massively.
Make sure you have fresh fruit at home for a couple of days before starting to take the medication; this will help you stay hydrated and provide your body with lots of vitamins.
For example, you can make a fruit salad the night before you start taking the medication and keep it in the fridge to have as a snack during the day.
3. Prep Your Meals
Spend some time on meal prep and cooking in bulk to save time during the week. This can include washing and cutting vegetables, cooking grains and proteins, and portioning out snacks.
Batch cooking allows you to prepare meals in advance, saving time during busy weekdays and reducing meal prep time. Batch cooking also allows you to control the ingredients and portions of your meals, making it easier to eat a healthy and balanced diet.
If you plan your meals and menu for the week and prepare some food in advance, the week ahead will feel a little bit easier.
4. Don’t Skip Meals
Your appetite will change quite drastically from day 1, so it’s important to keep in mind that you will be having smaller portions than you are used to. With smaller portions comes a reduced nutritional intake, so your body will need the right foods to keep it working optimally.
Regular meals provide the body with essential nutrients, vitamins, and minerals necessary for overall health and well-being. Skipping meals can lead to nutrient deficiencies and other health problems.
Eating regular meals can help to maintain stable blood sugar levels and prevent mood fluctuations.
5. Eat a Balanced Diet
Aim to eat a variety of foods from all food groups to ensure you are getting all the necessary nutrients. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your new diet.
Try to limit processed foods and fast food. These foods are often high in calories, unhealthy fats, and added sugars.
Your appetite will be reduced, so it will be tempting to rely on quick and not-so-nutritious snacks to keep you going. It is important that you give your body the nutrients it needs; make sure your plate contains a nice portion of fruit and vegetables, some good quality protein like chicken, fish, tofu or chickpeas and a portion (more or less a quarter of the plate) of carbohydrates like potatoes, rice, or grains. Even if the portion is smaller, or you eat from a smaller plate, it is important to eat from all food groups.
6. Stay Hydrated
Drink plenty of water, and limit sugary drinks like soda and juice. Staying hydrated can help prevent side effects caused by the medication as well as improve digestion, boost energy levels and improve overall mood.
7. Be Mindful
Pay attention to your body’s hunger and fullness cues. Eat when you are hungry, and stop when you are full.
Slow down the pace of eating to allow your body to properly break down food. Pay attention to the nutritional content, flavours, and textures of the food you eat. By fully experiencing the flavours and textures of your food, you will have a greater sense of enjoyment and fulfilment, which can help prevent overeating and promote a healthier relationship with food.
8. Be Patient:
Remember – healthy eating is a journey, not a destination. Be patient with yourself and take small steps towards a healthier lifestyle. Take each day one at a time, and focus on the progress you are making each day.
