Mounjaro and diet

[HeyDiddleDumplings]

Hi,

I'm going to start taking Mounjaro soon. I’m classed at obese. I want to use this as an opportunity to get my diet and nutrition sorted.

Trouble is, after years and years of cycles of slimming world and binge and restrict. I am totally lost on what’s actually a healthy diet.

can anyone point me in the direction of a good nutrition plan or guidance? Or give some ideas of how you’ve addressed diet and Nutrition when taking Mounjaro.

I focus on clean healthy eating within a calorie deficit. So work out your tdee, there is plenty of calculators on line, then under eat by what you wish to lose, 500 cals under a day averages a pound a week. 1000 under a day is 2 lbs.

so I eat, lean proteins, meat, fish, seafood, and veg and salads, I don’t add fats. I also like fruit, and personally enjoy Huel black as it has 35 g of protein,

it’s important to ensure you eat enough protein when losing, aim for 1g per 1kg of body weight. And exercise, weight and resistance is important, both protein and strength exercises are key so you don’t loose muscle.

losing muscle will simply ensure you regain fast when you stop , muscle helps us burn fat, and it is critical for stability as we get older.

also ensure you drink enough water, some for min of 2litres a day.

i think a lot of folks who have gastro side effects it is down to what they eat. Not all, but a lot. So avoid anything sugary, too many carbs, or fatty foods.

good luck , it’s life changing.

I stick with meat and 2 veg type meals, I play around a lot with seasonings on the meat and using garlic, chilli etc to make the veg more flavourful and interesting.

I have cut down or out most carbs mainly because I have T2 diabetes so don't tolerate them well but also because they up the calorie count a lot.

Since doing this I've gone from having carbs as sides on most meals to having several portions of green veg with most meals so feel confident saying it's a healthier diet overall.

Thanks so much both. This sounds sensible. I’ve read up a lot of about losing slow and prioritising protein and building muscle. I’m in my 40s, perimenopausal, so this is key for me!

it sounds like calorie counting could be the structure I’m looking for, for now. With a focus on NPF.

Don't by the crappy diet food, low fat, added protein etc etc. Its all marketing nonsense. Eat whole foods, veg, beans, nuts, seeds, fruit, occasional lean meat and fish etc. Lots of foods with the good fat, avocados, walnuts etc

I’m eating pretty much the same as before, just a lot smaller portions.

I’m trying to increase my protein and I’ve nearly cut out bread completely.

I'm just intuitive eating, but trying to focus on fresh fruit, veg and protein.

So breakfast is usually a protein wrap, bacon round, egg, a dollop of low fat cream cheese and a spin of chilli jam for flavour. Or fat free yoghurt, frozen fruit (warmed through in the microwave) and granola. Or apple sauce if I can't face anything substantial, like this morning.

I tend not to want lunch but I'll have a packet of low cal crisps as a snack if I'm peckish and plenty of water and decaf tea with skim milk through the day.

Dinner, I like flavour over anything else but I've really enjoyed chicken, sushi rice, soy sauce and pak choi type meals which are Gousto recipes I've made for years anyway. Or beans on toast 😂. I make lots of fresh veg soups and have a hot fresh (par bake) roll with a bowl.

I'm really not interested in takeaways any more and it's been life changing.

In short, don't over think it. See how you get on with the jabs and how it changes your tastes. I'm barely eating cheese for example and I usually live for it.

I also can't eat large meals and don't want anything greasy - I'm not enjoying things like chips at all so I have new potatoes with a steak the other night which is a first for me!

Get Nutracheck and set it to track your protein as well as calories. It also tracks your "five a day" for fruit and veg.

Hi OP
Look up Team RH - they have a specific nutrition and fitness plan for anyone on Mounjaro - helping you get the most out of it, without losing muscle. Looks like a really good plan. Good luck!

Good luck op

Down load and use nutracheck calorie tracker it's really great

A diet based on plants is a good mantra

This is typically me week 4 now

Breakfast - nothing (and it's my favourite meal but I know the benefits of skipping it!)

Lunch half a sandwich, crudités, pear, yoghurt

Dinner : Normal food - rice and chicken in sauce with veg, lasagne with veg, pasta with veg

It's good really - you won't want to eat crap!

I,

Thanks all, really appreciate the guidance.