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Benefits and Side Effects
The Mounjaro Diet can help you in many ways, such as:
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- Weight Loss: Clinical trials have shown that people taking Mounjaro can lose up to 22% of their body weight when combined with a low-calorie diet and increased physical activity [2].
- Blood Sugar Control: Mounjaro is a medication approved for managing blood sugar levels in people with type 2 diabetes. This medicine and its weight loss effect can also improve glycemic control [3] [4].
- Reduced Risk of Cardiovascular Disease: Weight loss and improved metabolic health from the Mounjaro Diet can help lower the risk of heart disease, stroke, and other cardiovascular problems [5].
Along with these benefits, some individuals can experience some side effects.
- Nausea and Vomiting: When starting Mounjaro or increasing the dose, nausea and vomiting can occur as the body adjusts to the medication [6].
- Diarrhea and Constipation: Changes in bowel movements can result from the effects of Mounjaro on the gastrointestinal system. You should stay hydrated to help manage these symptoms [7].
- Decreased Appetite: Mounjaro works by increasing feelings of fullness, which can reduce appetite and overall caloric intake and lead to weight loss. This effect is good for individuals with obesity but can be perceived as a side effect for some individuals like those who are underweight [8].
- Fatigue and Dizziness: It’s not common but some individuals can experience fatigue and dizziness while taking Mounjaro. These side effects happen because of changes in blood sugar levels or other metabolic processes this medicine affects [9].
Of course, these side effects are not common, especially if you know what foods to eat and avoid in this diet.
Learn More: What Is Paul Saladino's Diet? All You Should Know
Foods to Eat on the Mounjaro Diet
You should have the following foods in your Mounjaro Diet.
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- Vegetables
- Fruits
- Grains
- Dairy
- High-protein Foods
Vegetables
Add non-starchy vegetables, including the list below, to your diet because they contain lower carbohydrates than other vegetable types.
- Leafy, dark green vegetables, like spinach, broccoli, lettuce, and kale
- Legumes, like peas, and lentils
The following table shows how many carbohydrates each of the low-carb vegetables has per 100 grams [10] [11] [12].
Fruits
The American Diabetes Association specifically recommends unsweetened fresh, frozen, or canned fruits for individuals with diabetes who are trying to manage blood sugar [13].
Good fruit options are fresh, frozen, canned (packed in water or 100% juice), or dried with no added sugars.
Try to have at least half of your daily fruit intake from whole fruits like berries, apples, bananas, oranges, and peaches [14].
Most fruits have a low glycemic index, which means they don't cause spikes in blood sugar levels. The glycemic index (GI) is a tool that compares how quickly different foods containing carbohydrates are likely to affect your blood sugar level. GI values can be low (55 or below), moderate (56 to 69), or high (70 and above).
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The following table shows some low-GI fruits you can eat on the Mounjaro Diet [15] [16] [17].
Learn More: How To Flush Oxalates From the Body? What is Oxalate Dumping?
Also, avoid high-sugar fruits, like melons and pineapple, or use them in moderation. Check the table below for the sugar content per 100 grams of the most common high-sugar fruits [18] [19] [20].
Grains
Include at least half of your daily grain from whole grain sources like brown rice, oats, barley, and products made with whole wheat like whole wheat bread. Whole grains provide more fiber and nutrients than refined grains.
The other grain servings can be refined grains, such as white rice, white bread, and regular pasta. However, it's best to limit your intake of these refined grain products as they lack the beneficial nutrients found in whole grains.
Learn More: Babe Ruth's Diet: Why Should You Avoid It?
Dairy
In the Mounjaro Diet, you can use low-fat or fat-free dairy products like milk, cheese, and yogurt. They contain fewer calories and less saturated fat than full-fat dairy products.
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The table below includes the nutrition of low-fat and non-fat milk, cheese, and yogurt in 100 grams [21] [22] [23]. These data are general and for more specific information you should always check the product’s label.
High-Protein Foods
Add healthy protein sources like the following to your Mounjaro Diet:
- Lean cuts of meat or poultry like chicken breast and turkey tenderloin
- Seafood like salmon fillet and shrimp
- Eggs (scrambled or boiled)
- Seeds and nuts like almonds and chia seeds
- Soy products like tofu and edamame
Also, certain foods can worsen diabetes symptoms, so they should be avoided in the Mounjaro Diet.
Learn More: The Best High-Volume Low-Calorie Foods for Weight Loss
