What Should I Eat When Taking Mounjaro Zepbound Tirzeptide and Ozempic Wegovy Semaglutide?

When thinking about what to eat while taking a GLP1 med, there are a few important things to keep in mind. Most important is that you do not need a highly restrictive, crazy, keto, low carb, Atkins, Paleo or Whole 30 regimen, and no added twists like Intermittent Fasting. None of these diets have been recommended by the scientists who developed the medications or the nutritionists who created the dietary guide for thousands to follow in studies to obtain FDA approval. 

It has been made clear that you can just eat regular food but you have to make sure that your idea of regular food comes close to that of a nutritionist. Many of us who are obese, do not have great eating habits and what we call normal is anything but. 

The largest studies done on those using GLP1 drugs suggest a five hundred calorie deficit is all that is needed. However, that deficit is measured from a place of stable weight. If prior to starting your GLP1 path you’ve been gaining weight, you will need to reduce intake by more than 500 calories a day. 

The great news is that once you have graduated from the initial baby starter doses of medication, you will likely have little to no Food Noise or Fatbrain calling for you to eat more than the bare minimum. Taking GLP1 meds is the biggest lightening bolt of willpower you have ever felt in your life. I can honestly say I have ZERO desire to eat. Very little sounds good to me anymore and if it does sound remotely appealing, once the food is in front of me I suddenly can only manage 3 or 4 bites. My food aversion has been incredibly strong from the start while taking Mounjaro/Zepbound/Tirzepatide. For some it takes a while longer to feel these effects. So if you don’t feel anything the first few weeks, please be patient as it may take longer for your GLP1 willpower to show up. 

It’s easier to do this in reverse. Let chat about what NOT to eat so you can first clean up your life if needed! 

What NOT to eat when taking Mounjaro / Zepbound / Tirzeptide or Ozempic/ Wegovy / Semaglutide.

Here are some foods to avoid or limit if you have not already had the epiphany they add to your obesity problem even with your broken metabolism.

1. Processed foods: Processed foods like chips, candy, and fast food are often high in sugar, salt, and really unhealthy fats, making them a poor choice for anyone. We all know this, it was fun while it lasted but it is time to take charge of our life. No one needs to stop at McDonalds on the way home from work while taking $1200 a month weight loss drug injections. Stop eating foods from wrappers and instead eat whole food. Drop the Cheetos and eat a cheese stick. Fortunately your injections make it infinitely easier to pass up the Double Cheeseburger and vanilla shake while running errands.
2. Sugary drinks: High sugar drinks like soda, iced coffees and juice can quickly add up in calories and hold back on weight loss. Stick to plain water, zero sugar soda, unsweetened tea and do it yourself lattes. Your favorite Starbucks iced coffee can easily have 1200 calories and 85 grams of sugar. Stick to iced coffee with a pump of sugar free syrup and splash of half and half instead of the seasonal special. Splenda is fine. Then again, so is a small amount of sugar. Half a teaspoon or sugar in your mug of coffee or an iced tea is not a terrible thing as long as you don’t let it get out of control and turn into more. Do not be the person who leaves work 3 times a day to return with the Venti iced coffee with the dome filled with whip - it is not helping you get to goal even with GLP1 meds. 
3. High-fat foods: While some fats are fine, fried foods will hurt your weight loss. Fried foods should be limited on a GLP1 plan. Fast food has a lot of fat and then we add fries. Fried foods can also cause indigestion, acid reflux and nausea when eaten while you are taking GLP1 meds so this discussion may be moot point. 
4. Alcohol: Be cautious with alcohol when you are taking GLP1 medications. Many of us completely lose our desire to drink while others feel sick after a few sips. Go easy and listen to how your body reacts with a glass of wine or a cocktail. If you are a martini person you don’t have a lot of calories or sugar in your cocktail, but the impact of the vodka may knock you off your chair so be careful as the dynamic has changed. I am such a Happy Hour woman but do not even want to go anymore. I have zero desire to drink. Im running with it for now and when Im at goal and lower my concentration of Tirzepatide, we will see how I feel. 

Here comes the lecture. Choose simple whole foods that offer clean nutrition for your body. If its not grown, it’s not a great choice. Seriously, GLP1 medications create an often strong food aversion so its likely that not a lot will appeal to you. But what you DO eat is important. You want to take in enough protein so you don’t lose hair, plus protein tames nausea. 

Here are some examples of foods to include in your meal plan while on you are taking GLP1 medications:

1. Lean protein: Eating lean protein like chicken, fish, beef and beans can help you feel full and satisfied while providing your body with the nutrients needed to maintain muscle mass.
2. Fruits and vegetables: Fruits and vegetables contain fiber, vitamins, and minerals, making them an essential part of any healthy diet. Plus they taste great. With GLP1 meds you do not have to be afraid to eat carbs - you can enjoy baked or mashed potato (just not loaded with cheese and bacon or drowning in butter and sour cream), sweet potato, peas and corn. They are healthy vegetables! Ditto with fruit, you are not limited to low carb. Enjoy fruit! Even bananas. 
3. Bread Pasta and Rice: GASP! A little pasta, rice or slice of home style bakery type breads are good sources of fiber and can help you feel full for longer periods of time. Yeah, we have reversed our stance on pasta, rice and bread. Have a little bread. The carbs are needed for the meds to work well. 
4. Healthy fats: While it’s important to limit your intake of unhealthy fats, including some healthy fats in your diet can help you feel satisfied and support your overall health. Examples of healthy fats include avocados, nuts, seeds, olive oil and even butter. 

The short version:  a healthy GLP 1 diet should focus on whole, nutritious foods while avoiding processed foods, sugared drinks, fast food and high fat or fried foods. 

Making changes to the food you choose to eat while taking GLP1 medications will help you to maintain your weight loss and remain near goal weight. This time it will work!