Jump to: Signs you’re not eating enough | Why eating enough matters | What if I’m not hungry? | Take home message
If you’re consistently losing weight quicker than 2 lbs per week, you’re probably eating too little on Mounjaro.
Losing weight too quickly can lead to increased medication side effects, loss of muscle mass and other lean tissues, and an increased risk of micronutrient deficiencies.
While Mounjaro (tirzepatide) supports weight loss by reducing appetite, approximately 5-10% of people may experience such significant appetite suppression that they struggle to consume adequate nutrition for their body’s needs.
Research consistently shows that sustainable weight loss isn’t about severe restriction.
A study of 101 postmenopausal women found that those following a severe calorie restriction lost muscle mass and experienced 2.5 times more bone mineral density loss in their hips compared to those following a moderate approach.
We’d recommend a more modest calorie reduction of 500-750 calories below your maintenance needs.
This approach supports a healthy weight loss rate of 0.45-0.9kg (1-2 pounds) per week while preserving essential lean tissues and managing the side effects of the medication.
Still, having little to no appetite on the medication can make a more moderate calorie deficit challenging. But there are ways to manage this, which we’ll discuss in this article.
Why eating enough matters on Mounjaro
When losing weight with Mounjaro, your body requires adequate nutrition to:
- Preserve muscle mass and bone density
- Maintain stable energy levels throughout the day
- Support proper hormone function
- Avoid micronutrient deficiencies
- Maintain immune function
Research indicates that sufficient protein (1.2-1.6g per kg of body weight, or 30-50g per meal) is crucial during weight loss to protect lean tissue and support metabolic health.
Signs you might not be eating enough
Your body will often signal when it’s not receiving adequate nutrition:
- Persistent fatigue or decreased energy levels
- Difficulty concentrating or making decisions
- Feeling cold more often than usual
- Poor recovery from exercise
- Changes in mood or irritability
- Increased side effects of the medication
- Disrupted sleep patterns
How to eat enough on Mounjaro, even if you’re not hungry
Firstly, if you’re experiencing an extremely low appetite, we’d recommend telling your doctor or prescribing pharmacist, as they may need to adjust your current dose.
Otherwise, let’s run through four practical strategies to help you eat enough on Mounjaro to avoid the adverse effects of severe calorie restriction.
1. Establish a structured eating pattern
Rather than waiting for hunger signals (which may be suppressed), aim to eat every 3-4 hours.
Maintaining regular meal times helps stabilise blood sugar levels, maintain muscle mass, and support sustainable weight loss.
2. Prioritise easy-to-digest protein-rich foods
Protein is the most filling nutrient, and some protein sources are more filling than others, such as steak or chicken breast, as they take longer to chew and digest more slowly.
So, we’d recommend focusing on protein sources that are easily digestible, such as:
- Eggs
- Fish
- Tinned fish
- Slow-cooked meat
- Minced meat
- Yoghurt
- Protein powders: Add to soups, shakes, stews, or mix with a glass of milk for a quick protein boost.
3. Focus on nutrient density
Choose foods that provide substantial nutrition in smaller portions:
- Eggs and oily fish for iodine and omega-3s
- Red meat for B12 and iron
- Leafy greens for iron and B-vitamins
- Liver for vitamin A and zinc
- Milled or chopped nuts and seeds for healthy fats and minerals
4. Make food more manageable
If large meals feel overwhelming:
- Divide meals into smaller, more frequent portions
- Use softer cooking methods like steaming or poaching
- Include liquid nutrition like smoothies made with Greek yoghurt and fruit
- Keep convenient, nutritious snacks readily available
- Add certain foods to your meals to make them more palatable, such as:
- Cream, olive oil, or butter to soups
- Avocado to your salads or other meals
- Nut butter to your breakfasts or with fruit
- Grate cheese on top of meals like chilli or bolognese
- Roast nuts and add a dash of salt
- Make food easier to eat by processing it during cooking
- Mincing your meat
- Grating or finely chopping vegetables
- Cooking vegetables
- Using defrosted frozen fruits in your breakfast
- Making soups and smoothies
- Using tinned fruits and vegetables
When to seek support
Contact your healthcare provider if you’re experiencing:
- Persistent difficulty eating adequate portions
- Ongoing fatigue or weakness
- Rapid weight loss exceeding 1kg (2 pounds) per week
- Signs of nutritional deficiencies
Take home message
While Mounjaro effectively supports weight loss, focusing on adequate nutrition is crucial for long-term success.
Remember that sustainable weight loss isn’t about restrictive eating – it’s about nourishing your body while gradually reducing excess fat stores.
Second Nature’s medication programmes
Second Nature currently provides Mounjaro as part of our Mounjaro weight-loss programme.
Why should you choose Second Nature over other medication providers if you’ve decided to try Mounjaro (assuming you’re eligible)?
For peace of mind.
Second Nature has worked with the NHS for over 6 years, providing weight-loss programmes across the UK.
While our Mounjaro weight-loss programme is private and not currently used by the NHS, we’ve built the programme focusing on scientific evidence, patient safety, and data security.
We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.
