If you’re using Mounjaro for weight loss, you’re probably wondering how to implement healthy changes to your diet for sustainable weight loss. Here our experts discuss Mounjaro diet tips to help you get the best results and minimise side effects.

How does Mounjaro work?

Mounjaro contains the drug tirzepatide, a GIP-GLP-1 receptor agonist. The medication works by mimicking two naturally occurring hormones in your body that control your blood sugar levels, boosting insulin release after you eat. It also slows gastric emptying, which helps you feel full for longer, and controls your appetite. This helps you reduce your food intake. Clinical trials have found that Mounjaro can help you lose up to 20% of your body weight, when taken alongside a healthy diet and regular exercise. [1] 

Mounjaro can also provide a reduction in A1C levels which is a test that helps track your average blood sugar levels making it a good option for people wanting to lose weight or manage diabetes or prediabetes. [2] 

What is the recommended Mounjaro diet plan?

When it comes to Mounjaro diet tips, our experts recommend following a broad set of guidelines including practising portion control, increasing your protein and fibre intake and reducing the amount of ultra-processed foods you eat. 

Practising portion control

Many people find that they naturally eat smaller portions while using weight loss medication but here are a few practical tips to help you eat the right amount to fuel your body throughout weight loss without overeating.

1. Use smaller plates and bowls to reduce the amount of food you serve yourself and try not to eat out of large, unportioned packets. This isn’t about restricting yourself and you can always go back for more if you are still hungry.
2. Stick to the recommended serving size by measuring your food and use food labels to make sure you are eating enough of each food group.
3. Practice being mindful of your hunger and fullness cues to stop eating when you’re satisfied and avoid overeating.
4. Preparing your meals and snacks in advance can help you control portion sizes and promote mindful eating. You can use food storage bags, or meal prep containers to divide your food into appropriate quantities.

Remember, you can adapt these tips to fit in with your food and lifestyle preferences while still achieving your weight loss goals.

Increasing your protein intake 

We recommend including one portion of lean proteins in every meal to make sure you maintain muscle mass while you’re losing weight. This will help you continue doing your daily activities and stop you losing strength. A diet rich in protein will also keep you fuller for longer  so it can help you eat smaller portions and reduce feelings of nausea. [3]

You can increase your protein intake by including at least one protein source in every meal and by focusing on foods that are high in protein as well as low in fat; these are called lean proteins.

Examples of lean proteins include:

• Meats: Skinless chicken and turkey breast and lean beef
• Plant-based: Tofu, beans, chickpeas and snow peas
• Other: White fish, eggs, and cottage cheese

Increasing your fibre intake

Increasing your fibre intake is important while taking Mounjaro because it boosts digestive health and helps control blood sugar levels to complement the effects of your weight loss medication. [4] It can also help ease common side effects you get from your treatment, like constipation.

You can increase your fibre intake by eating a balanced diet that includes fibre rich foods including:

• Fruits: Apples, bananas and pears
• Vegetables: Carrots, broccoli and leafy greens
• Other: Oats, lentils and beans

Staying hydrated

It’s important to drink plenty of water while taking Mounjaro because it can help you manage gastrointestinal side effects like nausea, diarrhoea and constipation. It’s also common to mistake thirst for hunger so saying hydrated can help you practise portion control.

Decreasing your alcohol intake

It’s not uncommon to experience a decreased desire to drink while you’re using Mounjaro because it works by targeting the reward centre in the brain and curbing cravings for highly calorific food and beverages like alcohol. [5]

There is currently no evidence to suggest that it is dangerous to drink alcohol with Mounjaro but we recommend limiting your intake to 1-2 drinks each week. This is because alcohol can worsen side effects like nausea and because it can cause blood sugar levels to quickly spike and then decrease which can be dangerous for diabetics.

Foods to avoid while taking Mounjaro

When following the Mounjaro diet plan, there are some foods that it may be helpful to reduce in your diet.

1. Processed foods: Processed foods are normally low in nutritional value and include things like sugary snacks, fast food, pre-packaged meals, and processed meats are typically high in added sugars, unhealthy fats, and artificial ingredients. These sugary foods should be replaced with whole, unprocessed foods that are nutrient-dense that help keep your energy levels up all day.
2. Refined grains: Refined grains, such as white bread, white rice, and pasta made from refined flour can lead to spikes in blood sugar levels and leave you feeling less satisfied. On the other hand, whole grains like quinoa, brown rice, oats, and whole wheat products are higher in fibre and help to keep you feeling fuller for longer making it easier for you to make sustainable changes in your diet.
3. Added sugars: It’s important to consume foods and beverages that are high in added sugars like sugary drinks like soda, fruit juices, energy drinks, salad dressings, sauces, and packaged snacks in moderation. You can find out if something has added sugars by checking the nutrition label before eating. So while it’s best to limit your overall sugar intake you can use natural sweeteners like honey or maple syrup to add something sweet to your meal, just remember to do this in moderation.
4. Unhealthy fats: You should try to limit trans fats, which are often found in fried foods and processed snacks as well as saturated fats, found in fatty cuts of meat, full-fat dairy products, and butter. The good news is that you can eat healthy fats like those found in avocados, nuts, and olive oil.

Starting a weight management treatment 

Need help reaching your weight loss goals? Mounjaro can help boost your results alongside a healthy diet and regular exercise. Weight loss injections need to be prescribed by a healthcare professional, who assesses whether these medications are suitable for you. 

Find out if you’re eligible for weight loss treatments. Find out what treatment is suitable for you on MedExpress.

References:

[1] Jastreboff AM, Aronne LJ, Ahmad NN, Wharton S, Connery L, Alves B, et al. Tirzepatide Once Weekly for the Treatment of Obesity. New England Journal of Medicine [Internet]. 2022 Jun 4;387(3). Available from: https://www.nejm.org/doi/full/10.1056/NEJMoa2206038

[2] How do Mounjaro, Wegovy & Ozempic compare for weight loss? [Internet]. Drugs.com. Available from: https://www.drugs.com/medical-answers/mounjaro-wegovy-ozempic-compare-weight-loss-3570898/

[3] Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sep 30;29(3):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

[4] Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. Ma RCW, editor. PLOS Medicine [Internet]. 2020 Mar 6;17(3):e1003053. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7059907/

[5] Quddos F, Hubshman Z, Tegge AN, Sane DC, Martı́E, Kablinger AS, et al. Semaglutide and Tirzepatide reduce alcohol consumption in individuals with obesity. Scientific Reports. 2023 Nov 28;13(1).