Ordered Monjaro - did you follow a diet as such?

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I am interested in this. When you started your weight loss injections did you follow a prescribed plan for weight loss or did you just find your appetite reduced to the point where it happened naturally?

I’ve been doing 16:8 fasting and sticking to a protein rich diet and it’s been going well. I just haven’t felt like my daily sugar binges I used to have around 2pm and 6pm.

Nope I just try to stick to traditional ‘healthy’ filling food with some naughty stuff on the side.
Naturally the MJ makes me not want to snack, reduces portion size & gives me a preference to eat the healthier stuff.
As a result I’m not in a big calorie deficit but lose about 1 pound a week now, 11 months in

I used Fast 800 and I do one meal a day generally.

Yes of course, I completely changed my eating habits, which I think should be normal for people wanting to lose weight and live a healthier lifestyle.

I eat clean and in a deficit that same way I would, and have plenty times over, if I wasn’t using MJ

8 months in 2.5mg = 6 stone loss.

Started calorie counting and using the weightwatchers app on the glp1 setting, to track macros and calories. I could still eat well so needed to be more careful. Not calorie counting now as on 10mg and suppression has kicked in more so it's harder to overeat

A month in, a stone down.

I’ve used the Nutracheck app and stuck to their calories suggestion for my weight, height and exercise levels. To lose 2lb a week that’s 1200 calories Mon -Thurs and 1760 Fri- Sun (you’re allowed easier days but at the expense of calories on the other 4 days). I do eat my bonus calories from exercise too, but they only appear after you’ve done 200 calories of exercise. This seems sensible to me.

For me, micromanaging calories like this works a treat. My DW is not counting calories and is just eating sensibly and according to her (reduced) appetite. I felt that I needed another level of “protection”, hence the Nutracheck approach.

Start as soon as you can. Good luck.

How are you finding that? How do you get all your macros/nutrients in from one meal?

Smdid you eat like this before MJ?

I’ve carried on using MyFitnessPal which I have done for years. Except on days with acute side effects, I still have to count calories pretty carefully, I still get hungry sometimes especially as the weeks goes on, though it feels different.

I just track my calories and try to make sustainable choices. Keep an eye on protein and fibre.

I don't. I naturally eat less and better. I don't bother to calorie count. I do try to eat plenty of protein and drink lots of water. Lost 12 pounds in just under four weeks

I didn’t adopt any kind of ‘diet plan’ just reduced the amount, make much better choices and have naturally veered away from processed foods. It really has come very intuitively for me to be honest.
lots of whole foods, grains, fish and meat, veg and salad are plentiful, carbs are lower down the list of foods now whereas before I ate a lot of crap carbs. Now the ones I eat are a lot better nutritionally.

I very much track my calories and macros. Try to stick to whole foods and proper foods (although at points I’ve been a protein shake girl).

lifestyle changes are essential, use this as the tool to allow you to make changes that are realistic and achievable ans that you can stick to if and when you stop medicating.

I’ve lost over 5st and it’s not been easy, but very doable. Meal plan, think about how you got here, find some exercise you enjoy and then keep going.

people will regain weight if they don’t make changes that they can sustain, the medication makes it easier.

working out your tdee and how to increase it (exercise and build muscle) will help to keep weight loss happen.

good luck! There is lots of support and it won’t happen overnight.

Made sure I had lots of protein as was worried about losing too much muscle mass and looking like a hound dog so had to force myself to eat at times.

As I got full quickly, I avoided bread & pasta (and went off alcohol & chocolate) so I had room for a more balanced diet.

Topped up with protein drinks, but not as a meal replacement

lost 14kg. Did it for 6m and stayed on 2.5mg throughout

I was actually wondering about protein drinks or meal replacements. I did Exante years ago; it worked well.

I specifically didn’t want to follow a prescribed plan or count calories, but I would have if I hadn’t lost weight by reducing portion size and cutting out eating between meals. I know how to eat healthily it’s always been implementing it long term that’s been the issue for me. That’s what Mounjaro has helped with.

They work well while you do them, but they don’t necessarily help you maintain. They are great for high suppression days, but relying on them won’t help you get the nutrition you need or satiate you in the long term.

I buy amfit whey powder from Amazon and add it to fat free Greek yoghurt with frozen berries and crunchy bran.

id also recommend taking some good supplements as high suppression can make getting everything you need hard.

also, drink loads of fluids, zero calorie if possible as that really helps. I get a dry mouth but that might be just me.

Yes of course, they’re not a magical quick fix - you need to reduce your calories, eat healthily and make sure you drink enough water, or you might as well not waste your money.

That’s not what I asked. I didn’t ask ‘can I take the injections and stuff my face’

I asked if you followed a specific diet (whatever that is, lighter life, atkins, slimming world) and took the injections or if you just adapted your eating on your own.

Have you started them? You may find your appetite doesn’t suppress straight away. It’s sensible to follow a diet. I am IF (16:8) and calorie counting. Check your TDEE and see how many calories you should be having for weight loss. Calories in vs calories out is important.

I track at the start of my week (from the day after my jab) to make sure I’m eating enough of what I need. I don’t track Fri-Sun (weigh in Friday morning) but I definitely eat less than I would normally anyway. 8lbs down in 3 weeks

I would definitely advise not following a “diet” as to me those mentioned are transient. Learning what foods you enjoy that fit within your tdee and have the macros you need, focussing on protein and fibre will mean you don’t ever need to diet again.

No, just ordered it. I was wondering about doing protein shakes as a diet, at least initially. I find those sort of meal replacements work well when you stick to them, but sticking to them is so hard. This is what I’m hoping the WLIs will help with.

Honestly, don’t. Just eat as normally as you can. Protein shakes are helpful when you have no appetite, but you may have no therapeutic effects from the Mj on the initial dose.

if you really do want to use shakes I’d do it for a maximum of two meals a day, ideally one and focus on fixing a few lunches or breakfasts that fit within your requirements are easy and delicious.

how much do you want to lose?

Did you stay on the 2.5mg dose for the whole 8 months?

I haven’t done any protein shakes (I actually dislike them to be honest!) but they are good for getting enough nutrition in if you do get appetite suppression. I just try and make super healthy choices. Lean meat, salads, fruit and veg, yoghurt and berries, seeds and nuts. The mounjaro makes it easy to make the healthy choices because the food noise isn’t there telling me I need a bacon sandwich and a slice of cake 😬