Mounjaro diet plan for the best weight loss results
Mounjaro is a popular weight loss injectable containing tirzepatide – an appetite suppressant that also delays the emptying of your stomach. This means it can make you feel less hungry after eating less food, making you feel fuller for longer.
Although Mounjaro is a highly effective weight loss medication, it must be taken alongside a healthy exercise and diet plan. Knowing what foods to eat on Mounjaro, as well as what to avoid, can also help you to fuel your body properly and reduce your chance of getting side effects.
In this guide, we share our Mounjaro diet and meal plan tips, including food group dos and don’ts, meal prep tips, and healthy snack swaps to help you lose weight safely and sustainably.
Medically reviewed by
Dr Brenda IkejiLast reviewed: 11 Aug 2026
What's on this page?
- 1. How much food should I eat when taking Mounjaro?
- 2. The best foods to eat on Mounjaro
- 3. What’s important for a Mounjaro diet?
- 4. Macronutrients and other important food groups
- 5. Mounjaro diet plan
- 6. What to drink on Mounjaro
- 7. What not to drink on Mounjaro
- 8. Foods to avoid on Mounjaro
- 9. How to know if your Mounjaro diet is working
- 10. Conclusion
- 11. FAQs
How much food should I eat when taking Mounjaro?
When taking Mounjaro, it’s important to eat less to lose weight. The NHS recommends reducing your calories by 600 per day, which means:
- people assigned male at birth should reduce their calories from 2,500 to 1,900 calories per day
- people assigned female at birth should reduce their calories from 2,000 to 1,400 calories per day
However, these are general guidelines, and your recommended calorie intake may differ slightly. When starting treatment, your doctor will typically advise you how much to eat on Mounjaro based on your body mass index (BMI).
Even if you do not feel hungry during Mounjaro treatment, reducing your calorie intake more than this could cause a nutritional deficiency or make it more likely to get Mounjaro side effects. Your weight loss journey should never be about starving yourself.
The best foods to eat on Mounjaro
Knowing what to eat on Mounjaro is just as important as knowing how much. It’s not just about consuming fewer calories, it’s about eating the right kinds of foods to ensure that you’re nourishing your body properly. For example, if you reduce your calorie intake but still eat lots of sugar and processed foods, you aren’t likely to lose weight.
Your daily calories should be made up of:
- protein (either plant-based or from meats and fish)
- fruits and vegetables
- complex carbohydrates (carbs)
- dairy or dairy alternatives
- a small amount of fat (usually a tablespoon serving with your 3 main meals)
Each of your choices from the above food groups should be from healthy sources, which we’ll discuss in more detail throughout this article.
Healthier options are lower in calories, so you can eat more and get more nutrition, even while consuming fewer calories. A good way to tell whether your plate of food is healthy is to see how colourful and varied it looks, and whether it’ll provide nutritional value, such as if there’s a healthy source of protein, carbohydrate, or fat (which are macronutrients essential for health).
When you’re first starting treatment, it can be tempting to try an overly restrictive diet or fast for long periods. However, restrictive diets are not recommended, especially in the early stages of treatment. It’s important to give your body time to adjust to the medication, and depriving your body of essential energy sources that certain fad diets may restrict could cause or worsen side effects.
For instance, limiting your food intake between certain hours when you’re not used to it could cause nausea, which Mounjaro can also cause. You may be able to switch to a particular diet at a later stage of your Mounjaro treatment, but you should consult with your doctor before doing so to ensure it is safe and suitable.
What’s important for a Mounjaro diet?
The 2 most important diet tips for Mounjaro are:
✓ being in a calorie deficit of roughly 600 calories per day
✓ eating a balanced, healthy diet full of nutrient-rich foods and macronutrients (macros), with a focus on carbohydrates, fat, protein and fibre
You may also find the following tips useful to help improve how you feel overall and to help curb any side effects from treatment:
- Stay hydrated: Hydration is key to both general health and managing side effects like nausea or constipation, which can occur while taking Mounjaro. Aim to drink plenty of water throughout the day, and consider having herbal teas like peppermint and ginger tea that can ease digestive symptoms.
- Light activity after meals: Light exercise after eating, such as a 10 to 15 minute walk, can help regulate blood sugar levels and improve digestion. This simple habit not only supports weight management but can also reduce feelings of sluggishness after eating.
- Add probiotics to your diet: Probiotics can promote a healthy gut and ease digestive discomfort. Include foods like low-fat yoghurt (preferably unsweetened or Greek-style), kimchi or sauerkraut, and kefir (a fermented dairy drink packed with probiotics).
- Avoid alcohol where possible: Drinking alcohol while on Mounjaro can cause blood sugar fluctuations and worsen gastrointestinal side effects like nausea or an upset stomach. Additionally, it has a high calorie content, so it can also hinder your weight loss progress.
How to count calories
It’s best practice to count your calories, at least when starting your diet plan, so you can understand how many calories are in each meal and what a recommended portion size looks like.
You can use calorie-counting apps, like the NHS Food Scanner app. Apps like these are preloaded with food items and quantities, so you’ll only need to scan the barcode for the food you’re eating or type it in to find the information. You can use a measuring scale to weigh out your portions if you need to.
Don’t forget to add any snacks to your daily calorie count. Also include drinks that contain calories, like milky or sugary hot drinks, fizzy drinks, or alcohol.
If snacks and drinks push you over your calorie deficit for the day, it’s best to drink more water or look at ways you can make your favourite drinks less caloric, such as drinking coffee black or only adding a splash of semi-skimmed or plant-based milk. Avoid diet and ‘zero sugar’ versions of fizzy drinks - although they may contain fewer calories, the sweeteners in them can confuse your body and cause food cravings.
Eventually, you’ll have a better idea of how many calories you’re eating and won’t need to track them as closely unless you notice your weight loss plateauing or that you’re gaining weight – then it might be best to check back in with calorie counting.
Macronutrients and other important food groups
Macronutrients are the nutrients we need in the largest quantities. Our body uses them to make energy and stay strong and healthy. Macronutrients include carbohydrates, protein, fat, and fibre.
When choosing a macronutrient for your Mounjaro diet plan, it should be a healthy option containing micronutrients. For example, protein-rich foods like milk, fish, meat, and beans are all sources of calcium, vitamin D, and iron, which are micronutrients.
A good breakdown of macronutrients for your Mounjaro meal plan is:
- 45% from complex carbohydrates
- 35% from lean, low-fat proteins
- 20% from healthy fat sources
This can also be broken down on your plate like this:
- 50% non-starchy vegetables
- 25% low-fat proteins
- 25% complex carbohydrates
- 2 tablespoons of healthy fats, such as from your food being cooked in a healthy oil, a sprinkle of nuts on top, or in the form of a healthy, fat-based dip
While these percentages can be tweaked slightly to work for you, this is a good starting point when choosing what to put on your plate. Most healthy diet plans split macronutrients in a similar way, so if you do not want to count your macros you can follow a healthy recipe plan instead. Anything from trusted and regulated sources like the NHS is a great place to start.
In practice, a balanced, nutrient-dense meal would involve pairing grilled salmon (a rich source of protein and healthy fats) with a serving of quinoa (a complex carbohydrate) and steamed broccoli (a fibre-filled vegetable). The Mounjaro diet plan recipes included at the top of this guide follow the same logic.
Carbohydrates
When choosing carbohydrates for your diet plan, it’s best to stick to complex carbs as they provide more energy, fibre, and micronutrients. They also take longer to digest than simple carbs like chocolate or processed foods, keeping you feeling fuller for longer.
Complex carbs should make up between 45 to 65% of your daily calories. Some options for your Mounjaro diet include:
- whole grains like whole wheat or brown bread, rice, quinoa, or pasta
- vegetables like white potatoes, sweet potatoes, corn, asparagus, and courgettes
- legumes like kidney beans, chickpeas, and lentils
- couscous
- fruits, including berries, apples, and melons
“Complex carbohydrates are a great source of fibre. However, some are higher in fibre than others, such as lentils and beans. If you’re getting Mounjaro side effects like constipation, stomach pain, gas, or diarrhoea, we recommend eating fewer complex carbohydrates or choosing low-fibre ones. Increasing your fibre intake can cause the same effects so it’s best to increase fibre gradually and when your side effects get better.” – Dr Brenda Ikeji, Medical Editor.
Protein
Protein is needed for many essential functions in our body so it should be a staple part of your Mounjaro diet. Protein also helps with building and maintaining muscle, making it a great choice after a workout, especially one involving strength training.
Protein should make up between 10 and 35% of your daily calories, but we recommend closer to the 30 to 35% mark. When choosing protein options for your meals, stick to ones that are low-fat and lean, such as:
- meats like chicken and turkey (skinless)
- plant-based options like tofu, tempeh, beans, and chickpeas
- fish
- nuts, including almonds, pistachios, and peanuts
- dairy products like eggs, milk, and low-fat Greek yoghurt
Fat
Healthy fats should make up between 20 to 35% of your daily calories, and we recommend sticking to around 20% to 25% for the most effective weight loss results. You should limit or avoid unhealthy fats as much as possible while following your Mounjaro diet plan and after you stop taking the medication.
Healthy fats include polyunsaturated and monounsaturated fats. The main difference between them is their chemical structures: polyunsaturated fats contain polyunsaturated fatty acids (PUFAs) and have a double carbon bond, while monounsaturated fats contain monounsaturated fatty acids (MUFAs) and have a single carbon bond. Here’s an overview of what they are and what foods contain them:
| What are they? | What foods contain them? | |
|---|---|---|
| PUFAs |
A type of fat that includes omega-3 and omega-6 fatty acids. They help with brain function and cell growth. Contains a double carbon bond. Your body cannot make this type of fat, you can only get it from food. |
Oily and fatty fish, nuts, seeds, eggs, algae, tofu, soybeans, vegetable oil, avocado |
| MUFAs |
Types of fats may protect heart health and lower cholesterol. Some monounsaturated fats contain vitamin E, an antioxidant. Contains a single carbon bond. Your body can also make this type of fat. |
Olive or sesame oil, meat, dark chocolate, eggs, peanut oil, butter |
PUFAs
A type of fat that includes omega-3 and omega-6 fatty acids. They help with brain function and cell growth.
Contains a double carbon bond.
Your body cannot make this type of fat, you can only get it from food.
MUFAs
Types of fats may protect heart health and lower cholesterol. Some monounsaturated fats contain vitamin E, an antioxidant.
Contains a single carbon bond.
Your body can also make this type of fat.
It’s important to include healthy fats in your diet in moderation as they can lower bad cholesterol levels (called LDL) and your risk of cardiovascular disease.
Unhealthy fats include trans and saturated fats, and eating them regularly can cause an increase in obesity-related conditions like heart disease, diabetes, and blood vessel damage, so it’s best to avoid or limit these types of fats.
Further, specific examples of healthy fats that you could include in your Mounjaro diet include:
| Oil | Nuts/seeds | Fish | Meat | Beans and pulses |
|---|---|---|---|---|
|
|
|
|
|
Oil
- Peanut
- Corn
- Olive
- Soybean
- Vegetable
- Sunflower
Nuts/seeds
- Walnuts
- Almonds
- Cashews
- Pistachios
- Peanuts
Fish
- Salmon
- Anchovies
- Sardines
- Lean white fish
- Mackerel
Meat
- Lean cuts of beef
- Chicken breast
Beans and pulses
- Lentils
- Chickpeas
- Soy beans
- Black beans
Fibre
Dietary fibre is considered a macronutrient because it’s important for our digestive health, even though we do not digest it. Instead, fibre goes through your digestive system and out of your body through your stools. Fibre makes your stools softer and easier to pass as it absorbs water, so it is especially important if you get constipation when taking Mounjaro.
Fibre keeps your digestive system healthy, and because it takes longer to digest, you’ll feel fuller for longer – making it the perfect addition to your Mounjaro diet plan. Fibre can be found in other food groups, like carbohydrates.
Foods that are high in fibre and should be added to your Mounjaro diet include:
- whole grains
- fruits and vegetables
- nuts and seeds
- beans and lentils
“It’s important to note that if your diet is currently very low in fibre, you may experience some gastrointestinal side effects, including bloating and discomfort, if you suddenly start eating significantly more fibre. You can curb these effects by gradually increasing your fibre intake (adding small amounts to one meal per day and adding more over time) and drinking plenty of water.
If you have any digestive flare-ups, you should stick to low-fibre foods such as white rice or pasta, skinless fruits, and lean proteins. These foods are gentler on the stomach and easier to digest, and once your symptoms pass, it’s safe to reintroduce fibre again.” – Dr Brenda Ikeji, Medical Editor.
Salt
Your body needs a small amount of salt to work properly but too much is linked to an increase in high blood pressure, heart attacks and strokes.
High-salt diets are also more likely to cause obesity and insulin resistance. This is partly because salt can cause water retention, and because a high salt content can be found in ultra-processed foods, which are often high in fat, sugar, and carbs.
The NHS recommends a salt intake of 6g a day, which is equivalent to about 1 level teaspoon. You can reduce your salt intake while on Mounjaro by:
- adding other herbs and spices to season, such as pepper, chilli, lemon juice, and garlic
- trying your food without salt first
- choosing lower-salt foods
- eating whole foods and cooking from scratch, so you can avoid pre-packaged and processed foods that are high in salt
- eating less salty foods, like cured meats, fish, cheese, pickles, and olives
Mounjaro diet plan
Our downloadable Mounjaro diet plan PDF includes some nutritious and healthy recipes to get you started on your Mounjaro diet. It includes breakfast, lunch, and dinner recipes, such as:
- baked tomatoes on toast, which serves as a filling breakfast or brunch
- caribbean chicken salad, a nutritious lunch and something a little different to keep mealtimes interesting
- a cheats’ pizza calzone, for when you’re craving something a little cheeky for dinner, without the extra calories
Alongside our recipes, other resources to help with healthy eating include:
- healthy recipes on NHS Better Health
- BBC recipes
- healthy eating cookbooks
Practical tips for meal planning
Changing your meal plan and eating habits can take time and effort, and these adjustments may feel overwhelming at first. Here are some tips to help you stay on top of your Mounjaro diet plan:
- Make a shopping list each week: Save or screenshot any recipes you’d like to have for the week and take the time to write a shopping list to ensure you’ve got everything you need.
- Batch cook: Prepare meals like soups or casseroles in bulk to save time. Storing healthy pre-prepared food in your fridge can help you resist the temptation to order a takeaway or eat unhealthy meals if you’re feeling tired and not in the mood to cook.
- Portion meals: When preparing your meals, divide food into pre-measured containers for added convenience and portion control. Following recipes can help massively with learning portion sizes, as it will always tell you how many portions it makes.
- Make the most of leftovers: Repurpose dinner leftovers, like roasted chicken, into salads or wraps for lunch. Freeze extra portions for days when cooking isn't feasible.
- Choose seasonal and adaptable ingredients: Incorporate seasonal fruits and vegetables into your Mounjaro meal plan for freshness and affordability. You can also buy frozen or canned options when fresh produce isn’t available.
- Prepare healthy snacks: Stock up on low-calorie, high-protein snacks like boiled eggs, unsweetened popcorn, or nuts.
Can I snack while taking Mounjaro?
Yes, you can snack while taking Mounjaro if:
- these snacks are included in your daily calorie count
- you’re still sticking to a 600-calorie deficit
- you’re snacking on nutritious, healthy foods, not high-calorie or processed snacks like crisps, biscuits, and chocolate
While taking Mounjaro, you can either stop snacking and only eat your main meals, or eat smaller meals and healthy snacks between meals. It may even be recommended to eat little and often like this if you’re getting side effects like nausea or stomach ache.
You should not snack on Mounjaro if this will take you over your daily calorie count and you’re not factoring in the calories from these snacks, as this could limit your weight loss results. Mounjaro is effective for weight loss, but only if you stick to a lower-calorie diet and eat healthily.
What to drink on Mounjaro
Staying hydrated when taking Mounjaro will help you reach your weight loss goals without the pains of potential side effects. We recommend drinking plenty of water. If you would prefer to add flavour to water, try:
- pairing it with a squash of your choice
- adding fruit like lime, lemon, strawberries, or vegetables like cucumber
- herbal teas, such as peppermint and ginger
Herbal teas are a comforting and tasty way to stay hydrated when taking Mounjaro. They can also help ease the gastrointestinal side effects of Mounjaro, including vomiting, diarrhoea, and stomach ache.
If you get side effects like vomiting or diarrhoea while taking Mounjaro, you must stay hydrated. Vomiting and diarrhoea cause dehydration and loss of electrolytes. If you are struggling to eat or drink, try sipping clear fluids and eating light meals, and contact your doctor for further advice.
What not to drink on Mounjaro
To ensure Mounjaro works safely and effectively for you, and because of the way Mounjaro works with your digestive system, you should avoid drinking:
Alcohol
Drinking alcohol on Mounjaro can cause side effects to flare up, in particular gastrointestinal side effects (vomiting, stomach ache, and diarrhoea). It can also:
- affect your blood sugar
- disrupt your sleep
- reduce weight loss
Alcohol can reduce Mounjaro's effectiveness and hinder your weight loss progress. Cutting it down - or out completely - also means avoiding the empty calories it adds, with no nutritional benefit. For example:
| Drink | Calories |
|---|---|
Pint of beer |
Up to 222kcal |
172ml glass of wine |
Up to 160kcal |
Double measure of spirit |
Up to 100kcal |
Caffeinated drinks
Caffeinated drinks like coffee and tea may increase the risk of gastrointestinal side effects of Mounjaro. It’s safe to drink these beverages in moderation, however, we suggest:
- avoiding drinking coffee or tea late at night
- trying decaffeinated options
You may also limit your weight loss progress if you do not drink caffeinated drinks in moderation, particularly if you drink coffee and tea with milk and sugar. In these instances, we recommend:
- drinking coffee and tea black (with no milk)
- avoiding sugar and cream
- trying low-fat milk options
Carbonated drinks
Carbonated drinks like cola, lemonade, and other flavoured fizzy drinks are high in sugar and calories. They can also negatively impact digestion because they contain carbon dioxide, increasing the risk of or worsening gastrointestinal side effects.
Alternatives to fizzy or flavoured drinks that we recommend include:
- sparkling water with a splash of natural fruit juice
- kombucha
What fruit and vegetables should I eat on Mounjaro?
Fruit and vegetables are a low-carbohydrate, nutrient-rich snack or meal option while taking Mounjaro. They contain a lot of fibre, antioxidants, vitamins, and minerals, which means they can help you minimise some of the potential gastrointestinal side effects you may get on Mounjaro. They can also keep your diet balanced so that you can reach your weight loss goals.
We recommend sticking to fresh, whole fruits, as fruit juices can contain high amounts of sugar. Some fruits are much more suitable than others when you are taking Mounjaro. We recommend sticking to low fibre fruits and non-starchy vegetables if you’re suffering from diarrhoea. Alternatively, you may benefit from eating higher-fibre fruits if you’re constipated.
Some fruits and vegetables we recommend eating while on Mounjaro include:
| Fruits | Vegetables |
|---|---|
|
You may find it helps to limit fruit that is high in fibre if you’re suffering from side effects like diarrhoea. This is usually fruit which contains seeds, for example:
- berries (strawberries and blueberries)
- dried fruit (prunes and raisins)
- raw fruits (fruit with skins on)
- watermelon
Fibre is an essential part of a healthy diet, however, if you experience gastrointestinal symptoms when taking Mounjaro, you may benefit from eating low-fibre fruit options.
You should limit vegetables that are high in starch, for example:
- potatoes
- parsnips
- green peas
- corn
- yams
- butternut squash
Starchy foods like these tend to contain more carbohydrates and calories, which can cause blood sugar spikes.
Foods to avoid on Mounjaro
When taking Mounjaro, knowing which foods to avoid is just as important as choosing the right ones. Certain foods can interfere with your weight loss goals, impact your blood sugar levels, or worsen side effects.
Here are some examples of what not to eat on Mounjaro:
1. Ultra-processed foods and drinks
Ultra-processed foods like crisps, ready meals, sweets, and biscuits are often high in unhealthy fats, sugars, and salt and should be limited or avoided when trying to lose weight on Mounjaro and when following a healthy lifestyle.
Although evidence is mixed, some artificial sweeteners in processed foods and drinks may also negatively impact weight loss. This is because they can cause a release of insulin. As a result, this confuses the metabolism and increases your appetite. They can also increase side effects like bloating and stomach pain. Artificial sweeteners can be found in:
- soft drinks
- certain yoghurts
- baked goods
- frozen desserts
- sweets
These ultra-processed foods, whether they contain sweeteners or sugar, contain lots of calories without being nutritionally beneficial. This means they can increase cravings and lead to a cycle of unhealthy eating habits, hindering your weight loss progress.
2. Fatty or fried foods
High-fat foods can slow digestion and increase feelings of nausea or discomfort while taking Mounjaro, which are common side effects of the medication. We recommend cutting down on or avoiding:
- fried foods, like fried chicken and chips
- fatty cuts of meat, like sausages and bacon
- high-fat dairy products, like cream and cheese
Grilling, baking, or steaming food you’d normally fry is also important to keep in mind.
3. Spicy foods
Meals containing a high level of chilli or spicy sauce can irritate your stomach and worsen gastrointestinal side effects such as bloating, gas, or indigestion.
4. High-glycemic index (GI) foods
Foods with a high glycemic index (high sugar content) can cause rapid blood sugar spikes and crashes and add to feelings of dizziness or fatigue while taking Mounjaro. Examples of these foods include:
- white bread, pasta, and rice
- sugary drinks
- desserts
- snack foods made with refined flour, like crackers or doughnuts
By steering clear of ultra-processed, fatty, spicy, and high-GI foods, you’ll give your body the best chance to thrive on your weight loss journey.
Below, we explore some of the healthy swaps you can make to help make sticking to your Mounjaro diet easier.
Healthy swaps you can make when dieting on Mounjaro:
| Snacks to avoid | Healthy alternative snacks |
|---|---|
| ✗ peanut butter on toast | ✓ a handful of nuts |
| ✗ a glass of fruit juice | ✓ a piece of fruit |
| ✗ pre-made porridge (just add water) with added sugar and flavourings or dried fruit | ✓ porridge oats with fresh berries or banana |
| ✗ flavoured yoghurts | ✓ low-fat plain or Greek yoghurt with fresh fruit |
| ✗ scrambled eggs made with oil or butter on toast | ✓ a hard-boiled egg seasoned with pepper or paprika |
| ✗ crisps | ✓ raw vegetable sticks like peppers, celery or carrots with a low-fat hummus dip |
| ✗ ice lollies or ice cream | ✓ frozen fruit, or a banana halved, frozen, and dipped in dark chocolate |
How to know if your Mounjaro diet is working
The best way to know if your Mounjaro diet is working is by:
- tracking your weight loss using a weight loss tracker – we recommend weighing in every 2 to 4 weeks
- noticing how you feel as you continue following your Mounjaro diet – you might feel healthier, like you have more energy, or just feel better generally
- taking measurements around your waist, hips, thighs, calves, chest, or upper arms every month or so – the number on the scales is just one way to keep track of your weight changes
- trying on clothes and noticing how they fit every few months – you might notice your jeans don’t feel as tight, or that you need to start buying clothes in a size down
Tracking your weight loss with Mounjaro is a great way to keep motivated, especially on weeks when you do not see as much weight loss. In studies, it took up to 72 weeks on the 15mg maintenance dose to see a 22.5% loss from starting body weight, so remember to stick with it.
When you get a prescription for Mounjaro with ZAVA, you’ll receive our weight loss support pack with your first order. This includes printable trackers that you can use to track your weight loss, meal plans, and exercise while taking Mounjaro. It contains nutritional tips and advice for effective weight loss too.
“To get the best results from Mounjaro, create or follow a healthy diet plan and stick with it. Meal planning and prep are the best ways to succeed. It’s much easier to go to the store with a shopping list prepared than trying to make it up as you go along, and this may lead you to make unhealthy choices. Track your results and speak with a doctor if you need further advice with your nutrition or exercise plan.”
Conclusion
Losing weight with Mounjaro requires a combined effort of correct dosage, a balanced diet, and a healthy lifestyle. While Mounjaro reduces appetite and helps with blood sugar regulation, the key to achieving your weight loss goals lies in maintaining a calorie deficit, eating nutrient-dense foods, and avoiding unhealthy options like ultra-processed or high-fat foods.
Dieting while on Mounjaro doesn’t mean restrictive eating – it’s about making informed, sustainable choices that nourish your body while supporting weight loss. Remember that weight loss is a journey that takes time and effort, and making the right nutritional choices can help you achieve long-term success.
FAQs
Do you have to diet on Mounjaro?
Yes, following a healthy diet while on Mounjaro is essential to make sure you’re getting the maximum benefits from the treatment. Mounjaro helps control appetite and blood sugar levels, but pairing it with a balanced, calorie-controlled diet is crucial for sustainable weight loss.
Eating healthily is also important for nourishing your body and minimising any side effects of treatment if you get them, such as nausea, diarrhoea, and constipation.
Should you follow a keto diet while on Mounjaro?
It may be tempting to try restrictive diets like keto (low-carb, high-fat) while on Mounjaro to speed up weight loss, but this is not recommended – especially in the early stages of treatment. Suddenly restricting your carbohydrates can worsen side effects such as fatigue and dehydration, making it harder for your body to adjust to the medication.
If you’re considering a keto or low-carb diet later in your treatment, consult your doctor first to ensure it’s safe and appropriate for you. Restrictive diets are not usually recommended for long-term weight loss because you can put weight back on when you stop following them as you reintroduce the food groups back into your diet. It’s best to find a healthy diet that works for you without feeling overly restrictive. This means you can continue following it, even after you stop weight loss medication.
What happens if you eat fatty foods on Mounjaro?
Eating fatty foods while on Mounjaro can increase the chance of getting nausea or bloating. High-fat foods are calorie-dense in general and can make it harder to maintain a calorie deficit, which can affect your weight loss progress and results.
Healthy fats are still fine to enjoy in moderation (such as avocado or extra virgin olive oil). If you’re unsure about what swaps you can make to make dieting on Mounjaro easier, speak to your doctor or take a look through this page for some ideas.
Can I drink Diet Coke on Mounjaro?
Diet drinks are a good swap for full-fat fizzy drinks if you’re used to having them, but we do not recommend consuming them regularly throughout your treatment. This is because artificial sweeteners in diet drinks can sometimes increase cravings for sugary foods or contribute to bloating. Healthy alternatives include flavoured water or herbal teas like peppermint or ginger.
What happens if you overeat on Mounjaro?
If you overeat on Mounjaro, it can reduce the medication’s effectiveness and may cause side effects like nausea or bloating. Consuming too many calories, even from healthy foods, can prevent weight loss or lead to weight gain.
For this reason, it’s important to stick to your diet plan, carefully monitor portion sizes and stay within your calorie target.
What happens if you eat too little on Mounjaro?
Eating too little, or nothing at all, while taking Mounjaro can lead to fatigue, nutrient deficiencies, and potential muscle loss. If your body doesn’t get enough calories, it may also slow your metabolism, making weight loss harder. To avoid this, it’s important to ensure you’re consuming enough nutrient-rich foods to meet your energy needs while maintaining a moderate calorie deficit.
Brenda studied medicine at St Georges University of London and has most recently worked in John Radcliffe Oxford University Hospitals, covering acute and general medicine.
Last reviewed: 11 Aug 2026
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Further reading on Mounjaro
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