Does everyone change their diet with MJ?

[BigFreeze]

Curious if I’m the only one who doesn’t. I eat like I have done all my life but just in a lot smaller quantities! My reasoning is because I think this will be more sustainable long-term. We’ve always got a weekly takeaway and I still do that, but I probably have a quarter of what I would usually eat. I still go to Starbucks. I still order dessert at restaurants but share or get a mini version. I’m losing weight consistently. However, I see people on here changing their diets and focusing on protein etc. Should I change how I eat or is this okay?

I didn't eat badly but I've used the opportunity of not having cravings to improve and introduce more variety into my diet. I get Mindful Chef a couple of times a week to really mix things up with the money I've saved on takeaways and restaurants. I also have a big pile of veg and just a few little potatoes, no chips or treats and fruit for sugar. My calorie allowance to lose weight is low as I'm short so I have to really focus on nutrition. Wine at the weekend is my remaining vice. If you're losing weight and healthy you do what's best for you. I'm going to be on mj for maintenance for a long time

I’m short too! My diet before WLI was healthy most of the time, I just ate too much of it. But it does still include the unhealthy foods as listed above just in much smaller quantities. MJ doesn’t take the cravings away for me, but I’m satisfied with 1 biscuit now instead of 4.

I do wonder if I’m going about this wrong though. And if I should cut all the unhealthy, empty calories out. I’ve lost a stone with each pen but it’s not just about numbers is it, it’s about my health

I didn't at first for a long while but I started tracking to see how much protein I was eating and found I wasn't eating enough so I'm making some changes to introduce more protein which results in fewer carbs naturally.

Well quite. In a calorie deficit and being appetite suppressed there is only so much to 'spend' every day and if you're wasting it on chocolate or whatever, how are you going to consume enough nutrients both macro and micro?

I've only been able to keep weight off by completely changing my diet, I've yo-yo dieted for 40+ years & it's the only thing that's worked for me.
I was consistently losing weight, until getting further through menopause, MJ means I'm losing again & I know I've got good food habits 90% of the time going forward to maintain my losses.

I have slightly, but only because of the side effects really. I don't have heavy stuff or fatty stuff so no bacon, sausage or spaghetti Bolognese/lasagne etc. Cheese makes me feel a bit green as do chips.

But I eat all meats and fish and cook them leanly so cutting off fat of a steak or pork and no added oils.

I have cut down on carbs but not eliminated as they will always be a part of life but I'm going brown as opposed to white bread and pasta. So the portion I have is smaller.

No sweet treats or crisps though as they just don't appeal nor do fizzy drink. I drink more decaffeinated tea than normal.

It's tricky when you don't have many calories to play with. I don't like the concept of good/bad foods but in the end every calorie I spend on wine in my case is one I'm not taking away from more nutritious options. I also find protein and fibre far more filling than other food groups so that stops me snacking. In the end though you've got to do what suits you and your body as losing weight is a very individual thing imo. If you're eating in a healthy and sustainable way generally then that's got to be a good thing.

It’s not every day. More of a weekend thing. I’m very afraid that if I stop all of the unhealthy foods completely and when I come off MJ, then I will binge and gain weight again. As this is what happens every time I lose weight and be restrictive. So in my mind what I’m doing seems appropriate but I’ve read so many other posts of people not doing this

You don't need to justify yourself to anyone. Every ounce you lose is making you healthier and the odd biscuit doesn't change that.

I’m eating healthier, I want to make sure I’m getting enough protein, fibre and veg. I want to be healthier all round. I don’t eat many takeaways though.

Thing is if you eat the same but smaller, when you come off you won’t have suppression so you will feel hungrier and could then slip into bigger and bigger portions. I want to aim for higher protein and stuff that keeps me fuller for longer so I can maintain it.

I think the problem with that approach is that when (if) you stop taking MJ, your appetite will come back. So what will stop you going back to large portions of take away/full desserts etc? The only reason you’re currently eating less of those foods is because you’re appetite suppressed. I think it would probably be better in the long run to use the opportunity to adapt your diet to include high protein/nutrient dense foods that will keep you fuller for longer when you’re no longer on MJ

ETA x post with @FoxRedPuppy

I haven't changed mine a lot, OP- as I'd been trying to lose weight for a long time the actual balance of nutrients was pretty good, and I did a fair bit of exercise, I just wasn't able to eat little enough for long enough to get anywhere near my goal weight without GLP-1 meds, but I was actually only eating just a little bit too much to not lose weight in a reliable way previously. Perhaps just watching the protein and fibre more as I'm eating less, so just trying to ensure what I do eat fuels my body well.

Yes it will. In my case I'm going to come off it gradually and adjust calories gradually. My maintenance calories should be about 1800-2000 a day and I should feel pretty satisfied on that if I'm careful. I won't be cancelling my Nutracheck when I get to maintenance or slowing down the exercise.

It sounds like you were already eating pretty well though, so should have a good chance of success!

I havent changed my type of food as much as I thought I would (been taking jabs since feb) but my diet wasnt really really awful to start with, just too much of everything and a very sweet tooth. I havent drank fizzy, eaten crisps, junk or fried food for years. I've always liked fruit, veg and salads (and biscuits and cake).
So I'm definitely eating less, and its 1 or 2 biscuits if I really fancy them, not half a packet. However, my weight loss is definitely slower than a lot of people who started the same month, and I didnt have a massive loss the first couple of weeks like often happens, I think thats partly because I havent radically changed what i eat.

Hmmm I get all of your points. I’m on the fence.

So I feel like the options are:

• Continue as I am, this way I won’t feel like I’m on a restrictive diet. I’m losing weight. I’d argue I’m getting enough nutrition in general but not so much on the weekends when I tend to be more laid back and go out for a meal/takeaway etc. However, the risk is that I will revert back to larger portions once I stop MJ and so the cycle continues.
• Change my diet and give up the empty calories. I will be getting all the correct nutrition for my body and improve my overall health. But, depriving myself of these weekend treats will make me miserable and feel like giving up MJ. However, if I persevered then there’s the risk of binge eating once I stop MJ due to being restrictive

You sound like me. What are your plans for the future? Will you go on maintenance? Are you worried about regaining if you haven’t changed your diet and still eating some unhealthy snacks?

Because I eat less I'm being more mindful of the nutrition I do put in my body so definitely eating healthier than before. I know ill feel full if I eat a few biscuits so I'd rather have a bowl of fruit and yoghurt eg as I'll feel better for the nutritional value.

I do still have treats though :)

I’ve not changed my diet for meals just have smaller ones but as I’ve cut out snacking I’ve naturally cut out crisps and sweets as they were what I binged snacked on. I know myself well enough to know that restricting certain foods doesn’t work for me.

i also plan on maintenance dosing for ever as when I stop any diet I revert back to my “normal” and put the weight back on. I’m hopeful for a slimmer future

I'm similar to you OP. I can't envision a future where I would never have a takeaway or pop to mcdonalds with the kids, so I'm still doing these things on mounjaro, just much smaller portions and healthier choices where I can. I think I'm more likely to binge on these foods in the future if I've tried to avoid them altogether.
I'm losing consistently, not as quick as some but I'm happy with my progress and it feels sustainable.

To me there is a big different between never having a takeaway and having a takeaway every week. Same with McDs.

I'm not depriving myself, but I’m also examining why I feel that food is a ‘treat’ and what the emotional stuff behind that might be.

I won’t stop myself having the odd takeaway, nice meal, I’m still having some wine etc. But I want to be healthier.

Yes I agree. Having a weekly takeaway and regular dessert etc was what got me fat in the first place, so something needed to change! I knew if I just ate less of what I always ate, after coming off MJ I’d go back to eating what I always ate and the weight would pile back on. Using the opportunity to change my diet means that I’ve maintained my weight loss for 9 months now. I still have takeaway… just maybe every 2 months rather than every week.

How long have you been on it? I do totally get your thinking. I did the same for about 8 months. However by now I've really lost the anxiety that I'm 'depriving' myself if I choose something that isn't necessarily my favourite but I eat it because it's high protein and meets my target. I used to worry about feeling deprived and that was fine, I lost plenty of weight doing that, but by this time I just don't feel that kind of worry about being deprived of food I usually loved. I'm not saying it's a permanent change if I came off Mounjaro but it does feel like a perspective shift.

Mine has changed significantly in some way.

I don't have carb heavy meals at home anymore - so no big bowls of pasta or rice. I will have meals I enjoy that are focused around the protein with much reduced carbs.

I don't routinely snack anymore.

I will continue getting takeaways, but instead of a creamy chicken tikka masla and rice and naan and pakora. I'll enjoy a large spicy chicken kebab with extra salad and chilli sauce and perhaps have one or two bits of dh's pakora, and/or half a poppadom and spiced onions. I'll still have chinese takeaway, but focus on the meat/veg of the dish (drain the excess sauce) and just have 1/2 portion of fried rice. We never really did the big carby takeaways of pizza, mcds etc so don't miss them. Fish n chips we only ever had once or twice a year, so might still do that and have a small portion.

When out I'll share a dessert (the sugar spikes on Mounjaro make me feel a bit yuck after so I enjoy a small taste) or have something plainer like a piece of lemon drizzle cake or a scone instead of very sweet cakes/slices.

There needs to be changes, but the changes don't need to mean you feel deprived.

Honestly I grew up with a Friday night takeaway and it’s ingrained in my soul at this point 😆 there’s much better options for takeaways now, naked burrito is something I had recently. For me, it’s about the experience. Going out to a restaurant is social, ordering takeaway food with family/friends. So I do view food as a treat and I and I think a lot of society live for the weekend and shifting that mindset would feel like completely changing my life. I do know I need to make plans for the future with MJ. Im still early in this process and will be on it for at least another year