Jump to: Understanding sugar cravings | How Mounjaro impacts sugar cravings | How to lower sugar cravings on Mounjaro | Take home message
While Mounjaro (tirzepatide) lowers hunger and food-seeking behaviour, it doesn’t seem to reduce cravings for sugar or ‘sweet foods’ as much as savoury ultra-processed foods rich in fat and refined carbohydrates like frozen pizza or takeaways.
This lesser effect on sugar cravings may be due to our natural affinity for sugar and ‘quick energy’ to boost survival chances.
It could be argued that our brains are more attuned to the desire for sugar than fat, so while Mounjaro does lower our sugar cravings and overall hunger, our brain’s desire for sugar is stronger so it can’t completely eliminate these cravings.
Additionally, sugar cravings aren’t just physical. Our brain develops associations between certain behaviours and rewards.
If we’ve consistently eaten sugar when feeling stressed, lonely, or bored, for example, our brain will still crave sugar when these cues arise in the future despite the effect of the medication.
Understanding sugar cravings
Our desire to eat sugar is highly complex and operates on multiple levels. Our brains are wired to seek energy-dense, sweet foods; this is a survival mechanism in times of food scarcity. This made sense in the past but can work against us in our modern food environment.
Sugar triggers the release of dopamine, a motivation hormone in our brain. While this increase is modest (about twice our baseline levels) compared to addictive substances like cocaine (which can increase dopamine 1000-fold), it’s still enough to create a desire to consume more sugar than we need.
Over time, we develop associations between specific situations (stress, tiredness, celebration) and the reward of eating something sweet.
These psychological connections often drive our cravings more than physical hunger and are more challenging to change than our physical cravings.
This means that when you experience a sugar craving, it’s likely connected to previously developed habits and emotional associations rather than an overwhelming physical need for sugar – though our innate attraction to sweetness plays a role, too.
How Mounjaro impacts sugar cravings
Research suggests that Mounjaro affects different types of food cravings in distinct ways. This nuanced effect might align with our body’s natural regulatory systems.
Studies in animals and humans suggest that Mounjaro more strongly reduces cravings for more savoury ultra-processed foods rich in fat and refined carbohydrates than sweeter, sugary foods.
This effect might be due to our brain’s desire for quick energy. Evolutionarily, this would make sense as sugar can increase our desire to eat and seek out more food.
In times of food scarcity, like we would’ve experienced more frequently thousands of years ago, the effect of sugar on our brains might have increased our survival chances and ability to hunt and gather.
However, in our modern food environment, the highly rewarding effect of sugar on our brains can work against us as we live in an environment of food abundance.
Interestingly, research shows that Mounjaro doesn’t appear to reduce cravings for fruits and vegetables – which contain natural sugars.
In support of this, brain imaging studies have found that Mounjaro significantly reduces brain activation when viewing images of foods high in fat and sugar. In contrast, the response to foods that were just high in sugar was lower.
This varying effect on different types of foods suggests that Mounjaro works with our body’s natural systems to reduce cravings for foods that are most likely to contribute to excess weight gain while increasing our desire for whole foods.
How to lower sugar cravings on Mounjaro
While Mounjaro doesn’t appear to lower sugar cravings to the same extent as other more savoury ultra-processed foods, there are healthy habits we can introduce to help manage cravings in the long term.
Here are five ways to lower sugar cravings while on Mounjaro:
1. Eat a diet based on whole foods
- Ensure each meal contains at least 25% high-quality protein like dairy products, meat, fish, seafood, tofu, or an unsweetened protein powder
- Choose high-fibre complex carbohydrates like quinoa, brown rice, or potatoes
- Ensure each meal contains at least 50% vegetables or 1-2 servings of low-sugar fruits like berries
- Include fat from whole foods like avocados, meat, dairy, fish, and seafood. Make extra virgin olive oil your oil of choice for cooking and dressing.
2. Eat three main meals a day, with protein-rich snacks if needed
While it’s true that our bodies can fast and go extended periods without eating, this could be detrimental while on Mounjaro as we may lose weight too quickly and lose muscle mass.
Additionally, research has consistently shown that a regular eating pattern supports long-term weight loss maintenance in individuals who’ve previously struggled with maintaining a healthy weight.
3. Manage environmental triggers:
- Identify situations that typically trigger sugar cravings
- Choose alternative responses to these triggers, like eating a piece of fruit with yoghurt instead of a chocolate bar
- Have healthier options available at home and limit the amount of ultra-processed foods in your home
4. Prioritise sleep and emotional eating:
- Go to bed at the same time each night and avoid screens half an hour before bedtime
- Avoid caffeine after midday and get morning daylight exposure
- Find other ways of managing unpleasant emotions, like walking, meditation, or speaking with a friend
5. Stay hydrated:
- Drink water regularly throughout the day, and ensure you drink 300-500mls the moment you wake up
- Consider herbal teas or naturally flavoured water
Take home message
Mounjaro works by mimicking hormones that lower our hunger, helping us to eat fewer calories.
While it has a particularly strong effect on reducing our cravings for more savoury ultra-processed foods, it may not lower sugary sweet foods to the same extent.
Understanding these differences can help you achieve your health goals and improve your eating habits while on Mounjaro.
Second Nature’s medication programmes
Second Nature has two medication-supported programmes: a Wegovy weight-loss programme and a Mounjaro weight-loss programme.
Why should you choose Second Nature over other medication providers if you’ve decided to try Mounjaro or Wegovy (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 Wegovy and Mounjaro weight-loss programmes are private and not currently used by the NHS, we’ve built the programmes 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.
