Understanding Mounjaro
Mounjaro (tirzepatide) is an exciting new prescription medication used to improve blood sugar levels and promote weight loss in adults with type 2 diabetes. It belongs to a class of drugs called GLP-1 receptor agonists.
Mounjaro works by mimicking the effects of GLP-1, an incretin hormone that helps regulate blood sugar levels. It slows digestion, suppresses appetite, and increases insulin production. Over time, these effects can lead to improved A1C levels, weight loss, and better cardiovascular health.
How Mounjaro Promotes Weight Loss
There are a few ways Mounjaro leads to weight loss:
- It slows gastric emptying so you feel full longer
- It suppresses appetite by impacting appetite-regulating parts of the brain
- It may help burn fat by increasing resting energy expenditure
In clinical trials, people taking Mounjaro lost on average 25 pounds over 68 weeks. Weight loss varied based on the dosage taken.
The Best Diets to Pair with Mounjaro
To get the most out of Mounjaro treatment, it's important to follow a healthy diet and exercise plan. The medication alone won't make you lose weight - you still need to maintain a calorie deficit.
Certain diets are better suited to pair with Mounjaro than others. Here are some of the best options:
Mediterranean Diet
The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, legumes, nuts and seeds, lean protein, and healthy fats like olive oil and avocado. It limits red meat, sugars, and processed foods.
This well-balanced diet provides satiating fiber and plant-based protein to complement Mounjaro's appetite-suppressing effects. Its focus on fresh, nutrient-dense foods also supports overall health.
Volumetric Diet
Also known as the satiety diet, this meal plan revolves around eating water-rich foods with low calorie density. These foods provide volume and fullness but with relatively few calories.
Examples include non-starchy vegetables, broth-based soups, fruits, yogurt, eggs, fish, poultry, beans, and whole grains. You can eat larger portions of these foods without overconsuming calories.
Low Glycemic Index Diet
This diet focuses on foods that don't spike your blood sugar levels. Low GI options include most fruits and vegetables, whole oats, brown rice, quinoa, lentils, legumes, nuts, seeds, chickpeas, and dairy.
Pairing Mounjaro with a low glycemic diet can stabilize blood glucose further and minimize energy crashes and cravings.
Tips for Success on Mounjaro
Here are some tips to help you safely and effectively lose weight with Mounjaro:
Stay Hydrated
Drink plenty of calorie-free fluids like water and unsweetened tea. Mounjaro can cause temporary nausea and hydration helps counteract this.
Log Meals
Use an app to track your food intake and ensure you maintain a calorie deficit for weight loss. This level of accountability is key.
Move More
Incorporate regular exercise like walking, running, strength training and interval workouts. Activity boosts calorie burn and metabolism.
Eat Protein with Meals
Protein increases satiety so you eat less overall. Good options include seafood, poultry, eggs, Greek yogurt, cottage cheese, protein powders, beans and lentils.
Get Plenty of Sleep
Adequate sleep prevents spikes in ghrelin, the "hunger hormone." Most adults need 7-9 hours per night for optimal health and appetite regulation.
Foods to Eat on Mounjaro
These are some of the top foods to incorporate into your diet alongside Mounjaro treatment:
Non-Starchy Vegetables
Broccoli, Brussels sprouts, carrots, cauliflower, spinach, kale, peppers, mushrooms, asparagus, etc. These are very low in calories and high in fiber.
Lean Protein
Skinless chicken, turkey, fish, shellfish, eggs, Greek yogurt, cottage cheese, protein powders, beans and lentils.
Fresh Fruit
Apples, berries, citrus fruits, stone fruits, tropical fruits like mango and pineapple. Be mindful of serving sizes.
Whole Grains
Oats, brown rice, farro, buckwheat, quinoa, Ezekiel bread. Choose 100% whole grain options when possible.
Healthy Fats
Olive oil, avocados, nuts, seeds, nut butters. These satisfy hunger and support overall health.
Foods to Avoid on Mounjaro
On the flip side, here are some foods it’s best to limit or avoid altogether:
Sugary Foods and Beverages
Soda, juices, candy, ice cream, pastries, desserts. These spike blood sugar and may cause crashes in energy. Artificial sweeteners may also trigger increased hunger and cravings.
Refined Carbs
White bread, crackers, pretzels, baked goods, instant oatmeal, white pasta and rice provide empty calories and won’t keep you full.
Fried Foods
French fries, potato chips, mozzarella sticks, fried chicken, etc. These are high in calories and unhealthy trans and saturated fats.
Alcohol
Beer, wine, cocktails, and liquor are high in calories and sugar and negate calorie deficits needed for weight loss.
Following an overall balanced, low glycemic diet that's high in fiber, protein and healthy fats will help you lose the most weight on Mounjaro while supporting your health and metabolism.
FAQs
What foods should I eat while taking Mounjaro?
Focus on eating lots of non-starchy vegetables, lean proteins like chicken, fish, and eggs, fresh fruits, whole grains, beans, lentils, nuts, seeds, and healthy fats from foods like olive oil and avocado. These nutrient-dense foods will keep you feeling full and satisfied on fewer calories.
What foods should I avoid while on Mounjaro?
Avoid sugary foods and beverages, refined carbs like white bread and rice, fried foods, and alcohol. These foods can spike blood sugar, may lead to crashes in energy, and provide empty calories that don’t support weight loss.
Will I still lose weight if I don’t change my diet?
You can still lose some weight from Mounjaro alone due to its appetite suppressing effects. However, to lose significant weight and keep it off long-term, it’s important to pair the medication with diet changes and increased physical activity.
What are some meal ideas for the volumetric diet with Mounjaro?
Some good meal options that provide volume but not too many calories include omelets loaded with vegetables, broth-based soups, salads topped with lean protein, brown rice bowls with tofu and veggies, and yogurt parfaits made with fresh fruit and nuts.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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