The best diet while taking Mounjaro

In this article:

• What diet works best with Mounjaro?
• 5 foods to avoid when taking Mounjaro
• 3 foods to eat on Mounjaro
• Other tips for having a healthy lifestyle on Mounjaro

In this article

• What diet works best with Mounjaro?
• 5 foods to avoid when taking Mounjaro
• 3 foods to eat on Mounjaro
• Other tips for having a healthy lifestyle on Mounjaro

Mounjaro (tirzepatide) is an injectable medication that is approved by the Food and Drug Administration (FDA) to help control blood sugar in people with Type II diabetes. Manufactured by Eli Lily and Company, it belongs to a class of diabetes medications known as dual glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1) receptor agonists. These medications have made headlines because they are also highly effective when prescribed off-label for weight loss, helping people lose up to 20% of their body weight (or more, in some cases). Whether you’re taking it for diabetes or to manage your weight, it’s essential to use it alongside lifestyle changes such as a healthy diet and exercise for best results. That means avoiding unhealthy foods may cause weight gain or raise your blood sugar while prioritizing health options like lean protein and whole foods. Read on to learn more about the best Mounjaro diet plan—including which foods to eat and which to avoid.

What diet works best with Mounjaro?

Experts recommend the Mediterranean diet for people with Type II diabetes. This eating plan prioritizes vegetables, fruits, whole grains, healthy fats (like olive oil), and lean proteins. It’s also highly effective for weight loss. In other words, it’s a great choice no matter which condition you’re taking Mounjaro to treat.

If a structured diet plan isn’t your style, try the 80/20 approach, suggests Su-Nui Escobar, a registered dietitian based in Miami, Florida. Aim to eat an overall healthy diet 80% of the time while leaving room for treats in your remaining meals or snacks.  

How many calories should I eat while on Mounjaro?

The number of calories you need to eat while taking Mounjaro varies depending on your sex, height, weight, age, activity level, and health goals. Your healthcare provider or a dietitian can help you determine the range you should aim to consume in a typical day. If you want a ballpark figure in the meantime, you can consider using the Mifflin-St Jeo calculator to estimate what’s ideal for you.

Just keep in mind that because Mounjaro works by reducing your appetite, you may feel like eating less than you did prior to starting this medication. “Eat when hungry, and stop when comfortably full,” says Lon Ben-Asher, MS, a registered dietitian with Pritikin Longevity Center. “Essentially, don’t starve and don’t stuff.”

5 foods to avoid when taking Mounjaro

It’s never a good idea to tell yourself you can never have a particular food, even if it’s not particularly healthy. A successful eating plan is all about moderation and balance. However, certain foods can make the gastrointestinal side effects of Mounjaro worse or counteract your goals for diabetes and weight management.

Some foods that you may want to limit include:

1. Fried foods

Research indicates that it’s best to avoid fried, high-fat foods that are hard to digest or irritate your digestive tract when you are taking a medication containing tirzepatide, such as Mounjaro. That includes fast food favorites such as french fries, chicken wings, chicken nuggets, onion rings, and anything cooked by submerging it in oil.

Mounjaro delays gastric emptying or slows the speed at which food moves through your digestive tract. “So if you eat greasy or spicy foods, then they’ll stay in your stomach way longer,” explains Sue Decotiis, MD, a weight loss and obesity medicine specialist based in New York, New York. These foods can worsen the most common side effects of Mounjaro, such as heartburn, nausea, bloating, or constipation.

2. Processed foods

This category includes snack foods such as chips, crackers, and packaged baked goods (like muffins, pastries, cakes, or cookies), among others. These foods can often be found in the center of the grocery store. Research shows that ultra-processed foods can increase your risk of developing Type 2 diabetes and worsen the condition. Additionally, these foods tend to contain high amounts of refined flours and sweeteners, which may contribute to additional gastrointestinal discomfort when taking Mounjaro, notes Ben-Asher.

3. Sugary beverages

Drinking energy drinks, sodas, juices, alcohol, and other sugary drinks is associated with weight gain and Type 2 diabetes. Often people don’t realize how much sugar and how many calories they consume with their beverages alone. You should work on replacing these with water or unsweetened drinks like seltzer or iced tea. Even better, when you’re craving something sweet, grab a piece of fruit that has all the flavor of juice but with healthy fiber and nutrients.

4. Artificial sweeteners

Simply replacing sugar with an artificial sweetener isn’t the answer for managing Type 2 diabetes or weight. These sugar substitutes affect blood sugar and can raise the risk of developing a number of medical conditions, including heart disease, coronary artery disease, and cancer.

5. Refined carbohydrates

Simple carbs, such as white bread and pasta, are higher in sugar than the same products made with whole grains. Additionally, they are broken down more quickly by your body, which can spike your blood sugar. Refined carbohydrates are also associated with a higher risk of stroke and other cardiovascular diseases. 

3 foods to eat on Mounjaro

While taking Mounjaro, you should prioritize fruits and vegetables, whole grains, and lean protein. “Foods that have a low glycemic index are great,” says Dr. Decotis. That means focusing on low-sugar, high-protein, and high-fiber foods.

1. Protein

Protein can help you feel full longer between meals, boost your metabolism, and minimize the muscle loss that comes with weight loss. Good options include lean meat like fish, chicken, and turkey. You can also include plant-based protein sources, such as quinoa, lentils, beans, and nuts. Just be aware of portion sizes because it’s easy to go overboard on nuts, notes  Shannarose Guma, MD, a primary care physician with Mercy Personal Physicians at Ellicott City in Maryland. Greek yogurt is another good option for people who want to get a boost of protein in the morning, says Escobar.

2. Fruit and vegetables

Whole fruits and vegetables contain a number of nutrients, including fiber and antioxidants, that you need to stay healthy. “Fiber helps regulate blood sugar levels and supports digestive health, mitigating potential gastrointestinal side effects associated with Mounjaro,” says Ben-Asher. Those sources with the highest amount of fiber include leafy greens such as kale, spinach, and collard greens, along with apples, raspberries, oranges, or cherries. The fiber can also prevent constipation which can be a common side effect of Mounjaro. 

3. Whole grains

Replacing refined carbohydrates with whole-grain counterparts means you can have the foods you love in moderation. Whole grains are digested more slowly by your body, which keeps you feeling fuller longer and limits their impact on your blood sugar. Eating more whole grains is also linked to lower body weight over time. Good options include oats, whole wheat pasta, quinoa, multigrain bread, brown rice, and barley.

Other tips for having a healthy lifestyle on Mounjaro

In addition to monitoring the foods you eat, there are other lifestyle changes you can make to optimize the effectiveness of Mounjaro, including:

• Eat mindfully. Put aside the smartphone or tablet, turn off the television, and really pay attention to what you’re eating when you eat. This can help you tune into your body’s cues that you’re satiated and avoid overeating.
• Stay hydrated. Drink plenty of water throughout the day. Increased water intake is linked to weight loss, and it can also help prevent constipation.
• Plan healthy snacks. Keep healthy snacks prepped and easily accessible in your fridge. If you’re planning to travel or be away from home, bring a few healthy, easy-to-pack snacks with you, like a piece of fruit, so you don’t give in to the temptation to eat fast food or packaged treats.
• Eat regularly throughout the day. “You want to eat smaller meals, healthy meals, throughout the day,” Escobar says. Since Mounjaro slows the speed at which food moves through your digestive tract, eating one large meal a day can cause nausea, bloating, or heartburn.
• Enjoy your favorite foods in moderation. You don’t have to give up every treat; you can just eat them in smaller portions or save them for special occasions.
• Prioritize sleep. Poor sleep can affect your glucose levels and make you more susceptible to eating sugary or unhealthy foods.
• Make time for exercise. Physical activity is important for overall health. Strength-training exercises should be a key part of your exercise routine to avoid muscle loss.

Diabetes and obesity are both chronic conditions that require long-term management. Developing and maintaining good habits can help you stay healthier in the long-term alongside your medication regimen.