Best Diet for Mounjaro

Mounjaro (tirzepatide) is a medication for type 2 diabetes patients that activates the GLP-1/GIP receptor to increase insulin levels in the body. Its off-label use is that it is beneficial for weight management. The FDA (United States Food and Drug Administration) approved Mounjaro for type 2 diabetes treatment in 2022 and weight management under the name of Zepbound in November 2023. It improves the insulin production in our body, reduces the appetite, and slows gastric emptying. However, Mounjaro works well when it is combined with an effective diet and exercise for sustainable results. In 2022, the NEJM (New England Journal of Medicine) 72-week study showed the effective results of 85-91% of Mounjaro users in losing 5% body weight.

The SURMOUNT-2 (2023) trial showed the significant results of a 15 mg dose of Mounjaro on users for weight management. It is best for adults with type 2 diabetes or obesity with a BMI ≥ 30. If you want to achieve the best results from Mounjaro, especially in weight management, take its recommended doses with a healthy lifestyle (exercise with the best diet). Read this blog till the end to understand what diet is best with this medication.

Understanding Mounjaro and Its Role in Weight Management

Mounjaro suppresses the appetite and controls the glycemic level by mimicking the two hormones GLP (glucose-dependent insulinotropic polypeptide) and GIP-1 (glucagon-like peptide-1). However, for effective weight management with the Mounjaro dose, calorie deficiency is the ultimate requirement. For this purpose, plan a diet that helps in appetite suppression. Do you know that GLP-1 drugs have been used for weight loss? But Mounjaro (Tirzepatide) is better than Ozempic because it reduces 15% to 20% of weight.

JAMA (Journal of the American Medical Association) (2023) studies show that Mounjaro users with diabetes lose 13.4% weight on average compared to the users of a placebo. On the other hand, a common misconception about these medications is that they are not useful in reducing weight. However, the fact is that you can not achieve the desired results without changing your lifestyle. 

AACE (American Association of Clinical Endocrinology) provides the guidelines regarding the best diet for GLP-1 agonist patients that provide effective results. Follow all the AACE guidelines for your weight loss journey. Moreover, it is suggested not to use Mounjaro if you have thyroid tumours and pancreatitis. There is no proof that it is dangerous for thyroid patients, but prevention is better.

Importance of a Balanced Diet with Mounjaro

Low-glycemic diets, such as fruits, raw carrots, beans, and green vegetables, with the Mounjaro dose, keep your blood sugar level stable. During your weight loss journey, prioritise protein-rich foods with 25-30% calories, like eggs, salmon, chicken, fish, tuna, and cauliflower, to preserve your muscle mass.

NIH (National Institute of Health) shows that high-protein diets are best for reducing the rebound weight gain (gaining weight after losing it) by 50%. Moreover, fibre-enriched food should be in your diet to reduce the side effects of GI (gastrointestinal) issues, e.g., constipation and nausea. 

Fibres are complex carbohydrates that control blood sugar levels and improve your digestion and gut health. It is also beneficial to keep yourself hydrated. Because type 2 diabetic patients also remain at risk of dehydration due to excessive fluid loss, which results in slow digestion. 

Drink 6-8 glasses of water with a fiber- and protein-enriched diet to mitigate dehydration from slow digestion. On the other hand, for diabetes patients, processed food is nothing but a poison. Avoid refined and packaged foods as much as it is possible for you. The CDC (Centres for Disease Control and Prevention) revealed in its 2022 study that people who eat processed food are 34% more at risk of diabetes.

Key Nutritional Components

All six nutritional components (minerals, water, carbohydrates, vitamins, proteins, and fats) are crucial for a healthy and functional body. They play an important role in repairing tissues and providing energy to your body. Especially when you are a diabetic patient and take a Mounjaro dose and want to lose weight, then the importance of nutrients becomes manifold. Download our Mounjaro diet plan PDF to improve your eating habits to manage type 2 diabetes and lose weight. Here is the detail of all essential nutrients.

High Quality Proteins

Protein is an essential nutrient for maintaining muscles during your weight loss journey. According to the National Academy of Medicine, an adult needs 0.8 grams of protein (standard requirement) for every kg of body weight per day. However, this amount differs for children and teenagers according to their weight. It is better to take proteins in larger amounts for more benefits. In addition, proteins play an important role in prolonging satiety (fullness), especially slow-digesting proteins such as casein(present in milk) and tofu(present in soybeans). Other examples of slow-digesting proteins are salmon (animal-based) and lentils (plant-based). Do you know that 3 oz of salmon contains 22 grams of protein, while 1 cup of lentils contains 18 g? Hence, including these foods in your diet is beneficial for keeping you healthy while losing weight.

Meats are also famous for being enriched in proteins, but highly processed proteins increase CVD (cardiovascular disease) by up to 19%. If you want to avoid the CVD risk, take rice with beans to fulfil your amino acid needs. Beans with rice are the best plant-based combination of food, which is a great source of protein.

Complex Carbohydrates

Complex carbohydrates are better than simple carbohydrates as the best diet for Mounjaro. They are rich in fibres that improve digestion and keep you energetic. One gram of carbohydrates contains 4 calories. According to the ADA (American Dietetic Association) recommendations, 45-65% of daily calorie intake of carbohydrates is helpful in weight reduction and a healthy body.

Low-glycemic foods such as quinoa contain 53 grams and barley 28 grams of carbohydrates and are also a good option as they control blood sugar levels in the body. Moreover, include soluble fibres such as oats and chia in your diet, as they are beneficial for reducing the LDL cholesterol level (according to FDA studies). Mounjaro also enhances carb tolerance by slowing down digestion. However, you need to prevent refined carbs in your diet, such as white bread. Instead of white bread, include whole grain, as its glycemic index is 53 (a good glycemic index is below 55), as compared to white bread, whose glycemic index is 75.

Non-Starchy Vegetables

Non-starchy vegetables are a healthy option as they contain fewer calories and carbohydrates. Kale, lettuce, cauliflower, and leafy greens are examples of non-starchy vegetables. Non-starchy vegetables are low-calorie yet fibre-rich foods as compared to starchy vegetables. For example, 1 cup of broccoli contains 55 kcal, while 1 cup of artichokes contains 10g of fibre. Add these vegetables to your Mounjaro-friendly recipe diet. Moreover, non-starchy foods like spinach (vitamin K) and bell peppers (vitamin C) are also a great source of antioxidants. For blood sugar control, it is recommended to avoid starchy vegetables such as potatoes, as they do not aid in weight loss.

Whole Grains

Whole grains are an excellent diet choice with Mounjaro to lose weight, as they are rich in fibre and contain vitamins and minerals. Brown rice, farro, oats, bulgur, and whole wheat flour are examples of whole grains that must be a part of your diet. These foods reduce hunger by improving your satiety level. Non-refined grains are better than refined ones, as they have better anti-inflammatory effects. So, add whole grains to your weekly grocery list to make a healthy diet.

Studies of the Harvard School of Public Health suggest that 3 servings of whole grains per day reduce the risk of diabetes by 21%. There are two types of whole grains: gluten-free, such as buckwheat and amaranth, and fortified. Both are healthy diet options. Fortified whole grains provide vitamin B that enhances metabolism.

Healthy Fats

Healthy fats, such as unsaturated fats like omega-3 and omega-6, are crucial for health as they reduce the cholesterol level. The AHA (American Heart Association) recommends consumption of 20-35% of calories from healthy fats to avoid a heart attack. Avocado and olive oil are monounsaturated fats that are good for improving the HDL (high-density lipoprotein), commonly known as good cholesterol. Avocado oil is suggested for cooking and sautéing food, as its smoking point is at 520°F. However, avoid trans fats, as they are artificial unsaturated fats commonly known as LDL (bad fats). In 2021, the FDA (Food and Drug Administration) banned the use of trans fats (mandated in 2018 and completely banned in 2021) due to their severe impacts on health, as they increase the risk of heart disease.

Foods and Beverages to Avoid

Do you know that processed food and beverages are not good for health? However, they could be risky if you are consuming them in excess with Mounjaro. You need to avoid some food and beverages with tirzepatide. Refined carbs such as soda with a GI of 63 are risky for health as they increase the risk of a heart attack. Instead of soda, take water, as it is safer as its glycemic index is zero. According to the NOVA food classification, the average diet of the United States is 58% ultra-processed food. NEJM studies also show that ultra-processed foods increase the habit of overeating in people, which often goes to 500 kcal/day. However, why you should avoid certain foods: here are the reasons:

• A 2% intake of trans fats increases the risk of a heart attack by 23%.
• Also, avoid sugary snacks that are artificial. Because 1 candy bar contains 250 kcal, which is 14% of the daily intake.
• Drinking alcohol is also risky, as one gram of alcohol contains 7 kcal. It is suggested to limit your alcohol intake to preferably 1-2 drinks per week, according to AHA guidelines.

Essential Dietary Practices

If you want to achieve an effective result of sustainable weight loss with Mounjaro, adopt healthy eating habits. Control your overeating by choosing a 9-inch plate instead of a 12-inch one. By doing this, you reduce your food intake by up to 12%. For the stability of your blood sugar level, divide your mealtime into three meals with two snack times. Eat mindfully and slowly, as 20-minute eating increases satiety. In addition, drink more water to keep yourself hydrated and reduce unneeded food cravings. According to the University of Birmingham, 500 ml of water reduces calorie intake. Also, take important vitamin supplements, especially D3 (40% of users are deficient) and magnesium, for your overall well-being.

Balance your food with vegetables, fruits, and healthy unsaturated fats with tirzepatide for long-term results. Knowing what to eat and what to avoid is important to get rid of obesity, especially when you are a diabetic patient.

Working with a Registered Dietitian

Take advice from the registered dietician for an effective diet plan with Mounjaro (tirzepatide). Most often, people do not go to nutritionists and dietitians due to the fees charged. In this aspect, get health insurance to ask for help from professionals. If you have insurance, you don’t need to pay anything. Insurance almost covers the expenses of your nutritional diet counselling.

Customised meal plans are more effective than the generic plans, as they provide 30% better results. If you have an issue with the gastrointestinal tract (GI), choose the low-FODMAP (specifically designed for sensitive people). It is fermentable oligosaccharides, disaccharides, monosaccharides, and polyols that help people with digestion.

Cognitive behavioural therapy is a type of behavioural coaching that you can seek for emotional eating. This therapy helps you sort out your eating disorder. Also, monitor your health with biometric tracking to adjust your diet plan. Haemoglobin A1c level and waist circumference are important indicators of blood sugar level to control weight.

Practical Meal and Snack Ideas

Snacking intelligently is essential for good health and especially for controlling weight. A balanced meal with healthy snacks keeps you healthy by providing all the essential nutrients. For breakfast, a combination of Greek yoghurt with chia seeds and berries is perfect for 20 g of protein. For lunch, a grilled chicken salad with quinoa provides 45g of protein. Quinoa's glycemic index is 53, which is less than the recommended 55. However, the stats vary according to the size of the chicken and quinoa quantity. 

To satisfy your craving for snacks, take almonds with celery and hummus. 1 oz of almonds contains 6 grams of protein. If you have a sweet tooth, dark chocolate, which contains 70 % cocoa with raspberries, is perfect for dessert. Moreover, for dinner, your diet should consist of wild rice, baked salmon, and asparagus.

Managing Potential Side Effects

Mounjaro also has side effects, but they differ from person to person. It is important to know what these are and how to mitigate them. Managing the side effects of Mounjaro is important to make your experience smoother. Nausea is a common issue. However, whenever you feel nauseated, drink a 250mg powdered root ginger tea to reduce the severity by up to 40%. For constipation, take psyllium husk (5 g/day), but start with 3 g/day according to NIH guidelines to avoid bloating, while keeping yourself hydrated. Also, increase your physical activity to improve your digestive system to alleviate constipation issues.

For diarrhoea, the BRAT diet, such as bananas, rice, applesauce, and toast, is beneficial to alleviate the cause. You can also add other steamed or boiled vegetables with these soft fruits in diarrhoea and an upset stomach. Iron-rich foods with B12, like spinach and lentils, are beneficial for fatigue. 

Heartburn (burning sensation in the chest), commonly known as acid reflux, is also one of the side effects. Avoid citrous foods such as tomato sauce and caffeine to treat acid reflux. For more insights, follow our “Diabetic Meal Plans” and “Mounjaro Side Effects Guide.”

Consideration for Medication and Supplement Interactions

Carefully consider the difference between the medication and supplements when you are on the Mounjaro diet. Chromium at 200 mcg/day reduces the risk of A1c but increases hypoglycemia. Berberine is a synergistic glucose-lowering supplement that you need to avoid, as it has the potential to increase the Mounjaro effects by causing hypoglycemia. Moreover, NSAIDS (non-steroidal anti-inflammatory drugs) increase the risk of GI bleeding with Mounjaro's slow digestion (FDA warning). Always seek advice from a certified physician before taking any medication or supplements.

We take caffeine in the form of tea and coffee to boost our energy. We are used to them and can’t spend our day without them. However, an excessive consumption of caffeine is dangerous as it causes dehydration. Consume caffeine in moderation(≤200mg/day) to avoid dehydration. Chamomile tea is the best herbal remedy that helps in getting good sleep, and peppermint is the best cure for nausea.

Conclusion and Summary of Recommendations

This blog concludes that the best diet with Mounjaro is crucial to reap all its benefits to reduce weight for type 2 diabetes patients. Plan and balance your meal with 40% protein, 30% fats, and 30% carbs to maintain blood sugar levels in your body. Avoid trans fats, processed food, and alcohol in your diet to reduce the potential risk of obesity and heart issues. Seek guidance from professional and expert dietitians for effective and long-term results. Studies have shown that 80% of people maintain their weight loss in 2 years. If you are a type 2 diabetes patient and want to lose weight, download our Mounjaro diet meal plan, and for consultation, book an appointment with a professional doctor.