NEW Oral GLP-1s
Start for just $199• Use GLP-1 Agonist medications like Semaglutide or Tirzepatide (e.g.,Ozempic, Wegovy).
• Find it challenging to choose foods that boost your energy levels.
• Overindulge in sweets and junk food.
• Aim to improve your insulin sensitivity or cholesterol levels.
• Seek to maximize the benefits of your medications while preserving muscle mass.
To maximize the benefits of GLP-1 agonists, its important to adjust your diet by reducing sugar and fat while increasing protein and fiber. GLP-1 agonists, used for managing type 2 diabetes and weight loss, curb appetite and improve blood sugar control, but adopting healthy lifestyle changes ensures the best results.
• Boost your protein intake to stay fuller for longer and feel satisfied on a lower-calorie diet. Protein also preserves muscle mass, which is vital for maintaining strength and metabolism during weight loss. Additionally, protein slows glucose absorption, helping to minimize blood sugar spikes after meals.
• Add more fiber to your diet to further stabilize blood sugar, support digestion, and enhance fullness.
• Limit sugar intake to avoid addictive cycles and blood sugar spikes. Opt for natural sugars from fruits to support essential body processes without adding excess calories. Reduce fat intake to manage calorie consumption and promote fat loss, especially when combined with regular exercise. These dietary changes complement GLP-1 medications, driving healthier weight loss and improved metabolic health.
• Protein drives BITES down
• Vegetables and whole grains drive BITES down
• Sugar drive BITES up
• Saturated fat drives BITES up
We know that starting a new diet is challenging so we created a step-by-step list of things to keep in mind as you ease your way into this new way of eating.
If you go over your carbohydrate goal the first day, do not be discouraged (we've all been there). It may take some experimenting but eventually you will find what works for you. On the other hand, if you are not experiencing the results you expect after a period of time, it may be best to switch back to one of the more well-rounded weight loss plans.
Plan ahead for your protein intake to overcome the challenges of reduced appetite. A solid plan ensures you meet your protein needs, which is crucial during weight loss—especially rapid medical weight loss—to prevent muscle wasting and maintain overall health.
Keep quick, high-protein options like hard-boiled eggs or a favorite low-sugar protein shake readily available to stay on track, even when hunger strikes unexpectedly.
Maximize your success on this plan by using 50-100% of your weekly BITES each week—many members find success by using them all. Weeklies aren’t extras; they’re a built-inpart of your plan designed for flexibility. Use them as needed throughout the week to stayon track.
(PRO TIPS: enable secondary tracking to monitor your Macros and Calories to ensureyou’re meeting your daily nutrient goals.)
Do your research before eating out to make sure you don't over- spend your BITEallowance. If you can't find the exact meal on the Healthi database, use online resources tofind the nutritional facts and then input that information into the Healthi calculator. Thiswill help you to decide whether or not you want to order that meal or choose somethingelse. Every BITE counts!
Water is essential, especially on the Healthi Fresh plan. Staying hydrated not only supports overall health but also ensures fiber works efficiently in your body.
Drink at least 8-10 cups of water daily, adjusting for heat, exercise, or medications. If you’re unsure about your needs, check with your doctor for personalized guidance.
To get the most out of the Healthi Fresh diet plan, it is best to choose foods that are higher in protein and fiber, and lower in sugar and saturated fat.
Frequent fast-food eater? Begin by cooking at home. Avoid processed foods and choose fresh ingredients from the grocery store’s perimeter.
• Protein: Dedicate ¼ to ⅓ of your plate to lean proteins like chicken, fish, or lean meat.
• Non-Starchy Veggies: Fill ⅓ to ½ of your plate with options like broccoli, lettuce, or peppers.
• Whole Grains & Starchy Veggies: Use ¼ of your plate for sweet potatoes, quinoa, or brown rice.
• Vegetarian/Vegan Option: Split your plate into half non-starchy veggies and half beans, legumes, or whole grains.)
Consider adding Dairy & Fruit occasionally for their nutritional benefits, while being mindful of their sugar content. Good examples for Dairy include 1 cup of skim milk or plain yogurt. For fruit consider 1 apple, ½ banana, or ½ cup berries.
Stick to low- or no-calorie drinks such as water, sparkling water, or unsweetened coffee.
• 1/2 cup spinach
• 1/4 cup mushrooms
• 1/4 cup onions
• 2 eggs
• 2 tbsp. cheddar cheese
• Salt & Pepper to taste
• Pam cooking spray
Sneak in your veggies with this flavorful and satisfying breakfast. Simply sauté your veggies in butter, fold it in the omelet, sprinkle your cheese. Pair your meal with you favorite Sugar Smart Zero- BITE fruits!
• 3 cups arugula (or your lettuce of choice)
• 4 oz. grilled shrimp
• 1/4 cup cubed watermelon
• 1 sandwich bun
• 1/4 cup sun-dried tomatoes
• Black pepper and salt
Throwing together different fruits into a bed of lettuce is a great way to take advantage of your Zero-BITE foods. It's also a great way to get your fiber in.
• 6 oz. chicken breast
• 1 garlic clove
• 1 cup arugula
• 2 tbsp. balsamic vinaigrette
• 1 sandwich bun
• 1/4 cup sun-dried tomatoes
• Black pepper and salt
End your day with a classic chicken sandwich. If you don't have the time to make it yourself, grilled chicken sandwiches are offered at many fast food restaurants and are a great alternative to the regular hamburger.
• 1/2 cup vanilla, non-fat, greek yogurt
• 1 tbsp. low-fat granola
• 1/4 cup strawberries
• 1/4 cup blueberries
Our all around snack winner for Sugar Smart is non-fat, greek yogurt! A half cup will boast about 10 grams of protein with less than 1 gram saturated fat. Top it off with your favorite Zero-BITE fruits.
• 1/4 cup hummus
• 1/2 cup raw carrots
• 2 tbsp. mixed nuts
• 2 whole grain crackers
• 1 tbsp. peanut butter
• 2-3 strawberries
Lastly, here are a few key habits that will undoubtedly help you find success in your weight loss journey.
Exercising doesn’t have to be a chore. Find something you enjoy that gets your blood pumping. It’s a great way to let off some steam and release those coveted endorphins. Another plus: in-putting your activity into the app will grant you extra BITES!
We all need a little motivation here and there. Check out the community feature in the Healthi app to get your questions answered, find recipe inspiration, or receive praise on a recent milestone you achieved. We’re all in this together.
It’s important to document your weight loss (or maintenance) journey. After all, that is why Healthi was created in the first place! Make it a habit to input your weight onto the app on a consistent basis and check out the weight trend graph (located on the profile tab) to see exactly how far you’ve come!
When you’ve come to a place in your journey when you’ve been hitting your goals and feel especially accomplished, it’s okay to celebrate! Pat yourself on the back and reward yourself! It’s important to let loose and remember to have fun.
As a GLP-1 user, prioritize protein to boost weight management, preserve muscle, and improve blood sugar control. Protein not only balances your diet but also reduces cravings and keeps you satisfied longer, amplifying the appetite-suppressing effects of GLP-1 medications.
Research from Missouri State University shows that increasing protein intake to 25% of total calories can reduce cravings by 60%, helping you avoid overeating and stick to healthier choices. By focusing on protein-rich meals, you enhance the medication’s benefits and set the foundation for long-term success in weight loss and metabolic health.
Focusing on saturated fat reduction is essential for GLP-1 users to achieve optimal heart health and weight management. Saturated fats, solid at room temperature, raise cholesterol levels and heighten the risk of cardiovascular disease. Like sugar, they stimulate dopamine pathways, driving overeating and making high-fat, high-sugar foods - like fast food - especially addictive and calorie-dense. For instance, a Big Mac packs 11g of saturated fat and 9g of sugar.
Opt for healthier choices, such as grilled chicken, to avoid these traps and reinforce your medication’s ability to regulate appetite. By reducing saturated fat, you promote better heart health and support more sustainable weight loss.
Many people feel drawn to sugary foods with an intensity similar to how an alcoholic craves alcohol, making it crucial for GLP-1 users to understand this connection. The brain’s reward pathways respond to sugar and alcohol by triggering neurochemical changes that lead to dependency, potentially undermining the effects of GLP-1 medications.
Research, such as studies by Avena and colleagues at Princeton University, reveals that rats given sugar developed excessive consumption patterns and showed increased dopamine and opioid receptor activity—effects comparable to those of addictive drugs. For GLP-1 users, reducing sugar intake is more than cutting calories; it’s about breaking the dependency cycle that can disrupt appetite control and weight loss.
By addressing sugar’s addictive nature, GLP-1 users can align their eating habits with the medication’s ability to regulate appetite and blood sugar, setting the stage for lasting success in weight management and metabolic health.
