Are you taking Mounjaro weight loss medication and wondering what’s the best dietary approach that’ll maximise your weight loss? Or maybe you’re thinking of starting Mounjaro and looking to find out how it would affect your current diet?
Well, look no further! At Phlo Clinic, we're here to guide you on which foods to include and which foods to limit while you’re on Mounjaro. Plus, we’ll support your weight loss journey with our top tips and advice.
Why diet is important when taking Mounjaro?
You may have heard that Mounjaro works by sending signals to your brain to reduce appetite, curb cravings, and regulate blood glucose levels. Or perhaps you’ve been told it’s the medication doing most of the heavy lifting when it comes to weight loss. Both are true, but it’s not all!
Mounjaro helps you feel fuller for longer, which can support weight loss—but what you eat still plays a crucial role. A healthy lifestyle isn’t solely about the medication; it’s the synergy of balanced nutrition, regular exercise, quality sleep, and stress management that promotes disease prevention and long-term well-being.
For the best weight loss results with Mounjaro, pairing it with healthy food choices and an overall well-rounded lifestyle is key.
Mounjaro Diet Plan
The most crucial factor in any weight loss plan is the ability to create and sustain a calorie deficit over the long term. Research shows that no single diet is inherently more effective for weight loss than another; the key is finding one that you can consistently follow and maintain over time.
A healthy, balanced diet tailored to your personal preferences—focusing on balanced meals, adequate protein and fibre, and plenty of fluids—is a sustainable approach while taking Mounjaro.
Eating three meals a day, with snacks in between if needed, helps provide your body with steady energy throughout the day. For a balanced meal, aim to fill half your plate with non-starchy vegetables, salad, or fruit. Divide the other half evenly between wholegrain carbohydrates and lean protein and include a small serving of healthy fats, a bit like this:
To help you reach your weight loss goals, let’s take a closer look at the nutrition guidelines to follow while taking Mounjaro.
Our top recommendations include:
- Include a portion of lean protein in every main meal (see protein sources below)
- Drink plenty of water
- Eat enough fibre every day
Protein sources
Protein is essential for preserving muscle mass while losing weight. Maintaining muscle mass helps keep your metabolism high (the rate at which you burn calories) and ensures you retain strength and the ability to perform everyday activities. Additionally, protein-rich foods help you stay fuller for longer, and consuming adequate protein can reduce the need for snacking.
Protein-rich choices include:
- fish
- seafood
- lean meat
- eggs
- lentils
- tofu
- tempeh
- beans
- low fat yoghurt (Greek or Skyr)
- reduced fat cheese
- low fat milk
Include one portion of lean protein at every main meal, aiming for it to fill ¼ of your plate.
Carbohydrate sources
While taking Mounjaro, we recommend choosing complex carbohydrates that are high in fibre. These provide steady energy, help you feel fuller for longer, and can reduce the risk of constipation, a known side effect of Mounjaro.
Complex carbohydrates that are high in fibre include:
- wholegrain bread
- wholewheat pasta
- brown rice
- oats
- wholewheat pasta
- wholegrain bread
- sweet potatoes
- white potatoes
- legumes such as lentils, peas and chickpeas
- beans
- butternut squash
- quinoa
Include one portion of complex carbohydrates at every main meal, aiming for it to fill ¼ of your plate.
Healthy fat sources
Ideally, we should aim to include sources of unsaturated fats in the diet, which are typically liquid at room temperature. These fats provide energy, support the absorption of fat-soluble vitamins, provide essential fatty acids and are beneficial for heart health. A small portion of healthy fats should be included in cooking, as a dressing, or as a topping within a meal.
Healthy fats include:
- nuts & nut butters
- seeds & seed butters
- olives
- avocado
- olive oil
- rapeseed oil
- sunflower oil
- flaxseed/linseed
Oily fish, such as sardines and mackerel, are classed as protein sources but they are rich in omega 3 fatty acids.
Fruit and vegetables
Incorporating a wide variety of fruits and vegetables into your meals and snacks provides plenty of fibre, which can help reduce the risk of constipation, as well as essential vitamins, minerals, and antioxidants for overall health. These foods are also low in calories, which can support your weight loss goals. Instead of sticking to the same options every time, try choosing one new fruit or vegetable each week when you shop. Look for what’s in season and on offer, as it will be more affordable, flavourful, and at its peak freshness. If you're craving something out of season, like strawberries or peas in winter, try frozen ones instead. They are picked at their peak ripeness and are often more affordable!
What not to eat on Mounjaro
There are a few foods we recommend limiting while taking Mounjaro.
- Ultra processed - Try to minimise your intake of pre-made microwaveable foods, fried foods, cereals, cakes, pastries, fast food, takeaways, oven pizzas, crisps, biscuits, fizzy and energy drinks. These foods are often high in saturated fat, sugar, salt, and calories, which are not beneficial to your health and can hinder your weight loss progress.
- Added sugar – Try to reduce the consumption of foods and drinks with added sugars, such as sweets, desserts, chocolate, sugary drinks, and supermarket snacks. These foods are energy-dense and highly palatable, making it easy to overeat without realising.
- Refined (white) carbohydrates - Limit your intake of refined carbohydrates, such as white bread, pasta, and rice, which are low in fibre and nutrients. Instead, opt for wholegrain versions.
Additional tips for diet on Mounjaro
- Stay hydrated - drink plenty of water throughout the day, especially if you experience nausea as a side effect of Mounjaro. Adequate hydration supports digestion and overall wellbeing. Aim for 6 to 8 cups or glasses of water per day.
- Keep fibre intake high - maintain a diet rich in fibre to support digestive health which can help ease constipation which you may experience with Mounjaro. Fibre also helps promote feelings of fullness. High-fibre foods include fruits, vegetables, whole grains, and legumes.
- Don’t take part in extreme dieting - there's no need to cut out entire food groups or follow extreme diets while on Mounjaro. For example, shake diets, cutting out sugar or carbohydrates completely, keto or 5:2/intermittent fasting diets. Instead, focus on balanced, nutritious meals that nourish your body and support your weight loss goals.
Additional resources
Get to know Mounjaro for weight loss, including side effects and how to use it.
By incorporating these dietary recommendations into your daily routine, you can optimise your weight loss on Mounjaro, achieve your weight loss goals and maintain a sustainable, healthy weight. Remember, making healthy lifestyle choices today contributes to a happier, healthier future.
If you have any questions or need further guidance, don't hesitate to reach out to our team at Phlo Clinic. Together, we'll support you every step of the way on your weight loss journey.
