Medical weight loss
What to Eat While Taking Mounjaro
Starting Mounjaro is a powerful step in your weight loss journey. What you eat alongside it makes all the difference. Dr Will Turner shares nutritional tips to help maximise results, reduce side effects, and keep you feeling your best.
Reviewed & Published by:
Dr William Turner
Dr William Turner
Dr William Turner
Dr Turner is a Consultant Anaesthetist and a fellow of the Royal College of Anaesthetists; he is a founding member of Effect Doctors.
Read BiographyStarting Mounjaro can be a powerful step in your weight loss journey, but what you eat alongside it makes a huge difference in both your results and your comfort.
1. Prioritise Protein
Protein should be your priority. Aim for at least one to two grams of protein per kilogram of body weight each day. Protein supports muscle maintenance and helps keep you fuller for longer, which is especially important when your appetite is reduced. Pair this with small and frequent meals rather than large portions and aim for a 500 to 1000 calorie deficit each day to ensure safe and sustainable weight loss.
- Why it matters: Protects lean muscle, boosts satiety, and supports metabolism
- Tips: Spread protein across small, regular meals rather than one large portion
2. Stay Hydrated
Hydration is essential. Drink water consistently throughout the day and enjoy herbal teas such as ginger tea to help reduce reflux, nausea, and the sensation of fullness at the top of the oesophagus. Electrolyte rich foods like bananas, spinach, and sweet potatoes can further support hydration and energy balance.
3. Support Gut Health
High quality probiotics, together with good hydration, can also help reduce the sulphur burps that may occur when food and bacteria stagnate in the digestive tract. To minimise discomfort:
- Take a high-quality probiotic supplement.
- Maintain good hydration.
- Eat fibre-rich foods like oats, chia seeds, and vegetables, which encourage healthy digestion.
4. Limit Trigger Foods
Avoid greasy and fried foods, which often worsen reflux and nausea. Try not to eat too late in the evening since lying down with a full stomach is a common driver of discomfort.
Additional helpful tips include choosing high fibre foods such as oats, chia seeds, and vegetables to support gut health, using baked or steamed cooking methods rather than frying to keep meals lighter, and including electrolyte rich foods such as bananas, spinach, and sweet potatoes to support energy and fluid balance.
Remember, weight management works best with a professional and holistic approach. At Effect Doctors we are here to help you start and continue Mounjaro in a safe, healthy, and sustainable way.
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