Sometimes if I indulge in UPF "treats" at Christmas or Easter I find something about the combination of fat, sugar and weird crap like mono and diglycerides of fatty acids and gums manages to override the benefit of the GLP-1 injections. Within a week my insulin resistance wakes up, and I start feeling hungry all the time.
Fasting between 6pm and 11 am, concentrating on eating the widest possible variety of different plants, and using an online food diary to fiddle menus so that I'm hitting protein and fibre targets every day is hard for the first few days, and then somehow the Mounjaro manages to gain the upper hand and the weight loss picks up again.
It has got to a point where I read the ingredients list and put back nearly everything on the bread, cake, biscuit and cereal aisles.
I have certain foods that I eat every day. Kimchi and kombucha at breakfast, sauerkraut at teatime (rolled inside slices of vegetarian pigless ham today), and kefir with fruit before my eating window closes, as well as a handful of nuts, a tablespoon of extra virgin olive oil, a square of 90% dark chocolate, and at least 2 servings of oily fish/week. Then I work out what else I fancy eating that day that will hit my 100g protein and 40g fibre target while staying within the 1400 calorie daily limit.
Mentally I've found it helpful that my mind is dedicated to working out how I am going to manage to fit in all the foods that my body needs each day, instead of thinking about all the things I'm not "allowed" to eat. So the general ambiance is one of abundance rather than deprivation.
I'm always hungriest in the morning so like to start the day with a huge breakfast. Today was a load of stir fried vegetables (hitting the olive oil target) and eggs scrambled with quark and cheese, with kimchi, with a buttered slice of pumpernickel bread with marmite, a glass of tomato juice and black coffee.
A mug of tea at lunch with a teaspoon of creatine, two tablespoons of collagen, with a square of dark chocolate. If what I've plan on eating for the rest of the day's meals leave enough calories I'll also have 15g of nuts and a portion of fresh or dried fruit.
I'll have protein (air fried tempeh or tofu, a fillet or tin of fish, and a salad made from sauerkraut mixed with a few nuts, and a bit of dried apricot or goji berries) for tea, followed by defrosted frozen fruit in equal quantities of kefir and Greek yogurt, with a couple of tablespoons of organic porridge oats, a pinch of cinnamon and a tablespoon of flax or chia seeds.
Then just herbal teas until bedtime, and black coffee with a pinch of cardamom in the morning until breakfast time finally arrives. Actually I am normally in the kitchen preparing breakfast by half past 10 so that I can start scoffing as soon as the clock strikes 11.