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What diet should you follow on Mounjaro?

Robbie Puddick
Written by

Robbie Puddick

Medically reviewed by

Fiona Moncrieff

5 min read
Last updated February 2024
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Jump to: How much do you eat on Mounjaro? | How fast do you lose weight on Mounjaro? | How much weight do people typically lose with Mounjaro? | Do you need to stay on Mounjaro forever? | Should I try Mounjaro to lose weight?

A balanced diet that includes whole foods and minimises the intake of ultra-processed foods is recommended to maximise weight loss and health improvements with Mounjaro.

However, there’s no research comparing different diets alongside Mounjaro. So, it’s unclear whether a specific diet would be best to eat whilst on Mounjaro.

Here’s a list of foods we recommend you enjoy while on Mounjaro:

  • High-quality protein sources: Fish, meat, eggs, tofu, tempeh, yoghurt, cheese, and seafood.
  • Fat from whole foods: Meat, fish, eggs, dairy products (rich in calcium), nuts, seeds, avocado, and extra virgin olive oil.
  • High-fibre complex carbohydrates: Whole grains like quinoa and brown rice, sweet potato, white potatoes, pumpkin, legumes like lentils, chickpeas, beans, and butternut squash.
  • Fruits and vegetables: Take your pick, variety is vital. Low-sugar fruits like berries are a great addition to breakfast.

Here’s a list of foods we recommend limiting on Mounjaro:

  • Ultra-processed foods: Most boxed cereals, supermarket bread and pastries, fast food, microwave meals, oven pizza, crisps, biscuits, fizzy drinks, and supermarket sandwiches.
  • Added sugar
  • Refined carbohydrates like white pasta and white rice
  • Refined vegetable oils like sunflower

Best diet while on Mounjaro

You can read our guide on a balanced diet for an in-depth analysis of what to eat to support weight loss and good health.

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How much do you eat on Mounjaro?

There’s no set calorie target whilst taking Mounjaro, but you’ll likely be eating 1200-1800 calories per day whilst on Mounjaro due to the impact of the medication on lowering appetite.

Mounjaro interacts with the brain to lower appetite and reduce hunger, helping you eat fewer calories.

Additionally, you may find it challenging to overeat as this can cause more GI-related symptoms such as bloating, cramping, and even vomiting.

Mounjaro can lead to GI-related side effects due to its impact on the gut. It slows gastric emptying (how quickly food leaves the stomach) and causes gut distension (an enlargement of the gut).

The symptoms related to these effects on the gut can be worsened by overeating whilst on Mounjaro, leading you to lower your food intake naturally.

How fast do you lose weight on Mounjaro?

According to data from randomised controlled trials, you start losing weight almost immediately after taking Mounjaro (tirzepatide).

Patients on Mounjaro lose an average of around 4% of body weight after one month and 6% after two months. After three months, the average weight loss is around 9%.

Mounjaro reduces appetite and hunger, helping you eat fewer calories; this effect is almost immediate.

However, you might notice the effect of lower hunger wearing off after 4-5 days post-injection in the first month of taking Mounjaro.

It can take 4-5 weeks for Mounjaro to reach a level in the body we call a steady state. A steady state is when the drug’s levels in the body remain consistent rather than spiking and falling.

Interestingly, this initial weight loss is no different to other weight loss treatments or the impact of diet interventions on weight loss. The real effect of Mounjaro is seen beyond 3 months.

Mounjaro is a long-acting medication that’s started at a lower dose to reduce the number and severity of side effects as it’s built up to a higher maintenance dose.

How much weight do people typically lose with Mounjaro?

Research has shown that Mounjaro can lead to a weight loss of around 25% of your body weight, or 25 kg if you weigh 100 kg, after one year.

Most of this weight loss occurs in the first 36 weeks (9 months) and plateaus as the body adapts to the medication and patients find a sustainable way of eating.

Do you need to stay on Mounjaro forever?

How long you need to be on Mounjaro may depend on many factors, such as your genetics, current health status, and how long you’ve been living with obesity.

Some obesity researchers believe that in complex cases, Mounjaro might need to be a lifelong treatment to ensure people keep the weight off in the long term.

However, we don’t yet have data on Mounjaro beyond 68 weeks, so it’s unclear whether there would be any adverse effects of staying on the medication for this length of time.

Additionally, many may be able to use Mounjaro as a short-term intervention (6-12 months) to help them lose weight before coming off of the medication and keep the weight off with a healthier lifestyle.

At Second Nature, we want to provide an individualised experience for all our members.

Some will only want to use the medication as a tool for the short-term to kickstart their weight loss, others may want a more long-term solution.

Should I try Mounjaro to lose weight?

Mounjaro is designed as an additional tool for weight management and, in many cases, might not be considered a lifelong medication.

Instead, it could help you kickstart your weight loss and healthy journey while committing to a healthier lifestyle.

Ideally, we’d be able to lose weight without medication and lifestyle changes would be enough to support weight loss in the long term.

We’d generally recommend trying Second Nature’s weight-loss programme before considering a weight-loss jab.

Changing your habits is the most sustainable way to achieve long-term weight loss, and it’s also less expensive.

At Second Nature, the NHS has used our non-medication programme since 2017 to support people with type 2 diabetes and obesity to lose weight, manage their blood sugar levels, and lead healthier lifestyles for the long term.

In 2022, the NHS published research in the British Medical Journal that compared the weight loss outcomes of five providers in the National Diabetes Prevention Programme.

Second Nature was more than twice as effective at supporting weight loss than the other four providers.

Second Nature Weight Loss NHS

However, if you’ve decided to try Mounjaro but need support in making positive changes to your lifestyle so you can keep the weight off for good, Second Nature could be an option for you.

But it’s worth noting that we have strict eligibility criteria for our medication programmes.

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