Mounjaro Diet Tips: What to Eat for Best Results

While Mounjaro works effectively even without dietary changes, optimising your eating habits can enhance your results, minimise side effects, and help establish patterns for long-term success.

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How Mounjaro Changes Your Eating

Mounjaro affects your eating in several ways:

• Reduced appetite: You'll feel less hungry between meals
• Earlier satiety: You'll feel full faster during meals
• Reduced cravings: Less desire for high-calorie foods
• Slower digestion: Food stays in your stomach longer

These effects mean you'll naturally eat less, but making smart choices about what you eat maximises the benefits.

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Prioritise Protein

Protein is crucial when taking Mounjaro:

• Preserves muscle mass: During rapid weight loss, you want to lose fat, not muscle
• Keeps you satisfied: Protein helps maintain fullness between meals
• Supports metabolism: Muscle mass helps maintain your metabolic rate

How Much Protein?

Aim for 1.2-1.6 grams of protein per kilogram of body weight daily. For an 80kg person, that's approximately 96-128 grams per day.

Good Protein Sources

• Lean meats (chicken breast, turkey, lean beef)
• Fish and seafood
• Eggs
• Greek yoghurt
• Cottage cheese
• Legumes (lentils, chickpeas, beans)
• Tofu and tempeh

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Eating Strategies for Success

Eat Protein First

At each meal, eat your protein source first. Since you'll feel full faster, this ensures you get adequate protein before filling up on other foods.

Smaller Portions

Your stomach capacity will feel reduced. Serve yourself smaller portions than usual. You can always have more if still hungry.

Eat Slowly

Take your time with meals. It takes about 20 minutes for your brain to register fullness. Eating quickly often leads to overeating and discomfort.

Stop When Satisfied

Learn to recognise the difference between satisfied and stuffed. Stop eating when you're comfortably satisfied, even if there's food left on your plate.

Avoid Drinking with Meals

Drinking large amounts during meals can worsen nausea and bloating. Sip small amounts if needed, but do most of your hydrating between meals.

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Foods to Limit or Avoid

Certain foods are more likely to cause discomfort while on Mounjaro:

Fatty and Fried Foods

High-fat foods take longer to digest and can worsen nausea, especially early in treatment.

Very Spicy Foods

Spicy foods may irritate your digestive system and increase discomfort.

Large Amounts of Sugar

Concentrated sweets can cause digestive upset and don't support your weight loss goals.

Carbonated Drinks

Fizzy drinks can increase bloating and may contribute to sulfur burps.

Alcohol

Besides providing empty calories, alcohol can worsen GI side effects and lower your inhibitions around food choices.

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Staying Hydrated

Hydration is essential, especially since reduced eating can mean less fluid intake from food:

• Aim for 2-3 litres of water daily
• Set reminders to drink throughout the day
• Monitor your urine colour (pale yellow is ideal)
• If experiencing vomiting or diarrhoea, increase fluids and consider electrolyte drinks

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Sample Day of Eating

Breakfast

Greek yoghurt with berries and a small handful of nuts

Lunch

Grilled chicken salad with plenty of vegetables and olive oil dressing

Afternoon Snack

Cottage cheese with cucumber slices

Dinner

Baked salmon with roasted vegetables and a small portion of quinoa

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Supplements to Consider

Because you're eating less, you may want to discuss with your doctor:

• Multivitamin: To cover any nutritional gaps
• Protein supplement: If struggling to meet protein targets through food alone
• Fibre supplement: If experiencing constipation (start slowly)

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Building Long-Term Habits

Use your time on Mounjaro to establish eating patterns you can maintain long-term:

• Learn to cook simple, healthy meals
• Practice mindful eating
• Find healthy foods you genuinely enjoy
• Develop strategies for social eating situations

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Need Nutritional Support?

At Well Revolution, our care team can provide guidance on optimising your diet while on treatment. We're here to support all aspects of your weight loss journey.