Wegovy (Semaglutide) and Mounjaro (Tirzepatide) help your weight loss goals by reducing appetite and delaying the rate at which your stomach empties food, causing you to feel fuller for longer and less hungry.
It is recommended that these medications are used alongside diet and lifestyle changes. It is important to be mindful of how certain foods can affect your body while taking this medication, as some foods might lead to unwanted side effects. Every person is different, but consuming a healthy, balanced diet can help you maximise the effects of treatment and reduce the risk of side effects and nutritional deficiencies. It is important to work with your healthcare team to create an individualised diet plan that addresses your specific dietary needs.
Eating less can make getting all the nutrients your body needs for good health more difficult. Following a varied diet rich in lean protein, vegetables, and fruit, choosing wholegrain and healthy fats is essential to gaining the maximum benefit from the medication and minimising potential side effects. To avoid indigestion, nausea or other side effects, you should try to eat small portions and stop eating as soon as you feel full. Try using smaller plates to help control your portion sizes. Eating slowly and chewing your food thoroughly will also reduce the risk of indigestion.
Many people find it difficult to meet their protein goals when taking these medications because of their reduced appetite but lean protein, such as chicken, eggs, beans, fish, low fat dairy, beans, peas, lentils, is essential for maintaining muscle mass. Losing weight from muscle can lower our metabolism and make long-term weight maintenance more challenging. Eating a portion of protein at each meal (about ¼ of your plate) supports feeling full and maintaining muscle mass and health.
Focus on eating small portions of carbohydrate foods at each meal. Wholegrain, starchy carbohydrates such as wholemeal or seeded breads, brown rice or pasta are high in fibre. They release energy more slowly and keep your gut healthy. These foods should make up about a ¼ of your plate.
Try and include a wide variety of vegetables, which should make up about ½ your plate. Vegetables can be fresh, frozen or canned – it doesn’t matter. Fruit contains sugars, so have one portion at a time and spread your portions of fruit throughout the day. Do avoid fruit juices – it is best to eat your fruit whole.
Fruit, vegetables and whole grains are full of fibre, which promotes feelings of fullness and supports digestive health.
Healthy fats such as olive oil, nuts and seeds, avocados and salmon, provide us with fat soluble vitamins and are important for heart health. However, because fat slows down digestion, and Wegovy and Mounjaro already cause food to move through your body more slowly, eating a large amount of fat at one sitting can cause nausea, heartburn or abdominal pain. By reducing the amount of high-fat foods that you eat, you can minimise some potential side effects of the medication and lose weight. Fried foods, in particular, are not tolerated well. Limit fried foods, butter and high-fat meat and dairy products.
The most common side effects are nausea, bloating, diarrhoea or constipation. Most side effects can be managed by:
Eating smaller portions.
Eating slowly.
Stopping eating at the first signs of fullness.
Avoiding fatty or spicy foods.
Avoiding or reducing alcohol intake.
Drinking more fluids to keep hydrated.
Sitting up after eating to avoid reflux.
It’s important to drink plenty to stay hydrated and support your body’s natural functions. Water can also help control hunger and prevent overeating. Try drinking 6-8 servings of unsweetened drinks a day.
Combining a balanced diet with regular physical activity can enhance weight loss, improve long-term health and increase your ability to keep the
weight off. Aim to build up to 150 minutes of moderate weekly activity, such as walking, swimming, dancing, cycling, gardening or housework. Work within your own capabilities, building up gradually. Muscle-strengthening exercises on two or more days a week, is particularly important when taking this medication because it helps prevent muscle loss and promotes fat loss as the primary target. Examples include carrying shopping, walking upstairs, getting up from a chair or exercises like squats or a plank, which involve lifting, carrying, or pulling a load or your body weight. If you are new to exercise or suffering from co-existing health issues, seek advice from your healthcare team.
Focusing on a healthy, balanced diet while taking Wegovy or Mounjaro is key to enhancing weight loss and overall well-being. You can optimise your weight loss results and improve your health and well-being by prioritising a diet rich in fresh fruits and vegetables, whole grains, lean protein, and low-fat dairy products.