Zepbound Diet Plan
The FDA-approved version of Mounjaro for weight loss is finally here. Zepbound is the newest weight-loss medication for those with obesity or excess weight and at least one medical condition.
In research studies, this new-age weight-loss medication has proven to be very effective. However, diet and exercise must remain a part of the equation to optimize weight loss and manage side effects.
What is the Zepbound Diet Plan?
Many eating patterns can optimize the medication’s effectiveness. As a registered dietitian, I like to focus on a diet plan that:
- Supports weight loss
- Provides all the nutrients you need
- Helps create habits to maintain the weight loss long-term
- Prevents or manages common side effects
Build Your Meals
One of the easiest meal-plan approaches to follow is the plate method.
Start with protein – ¼ of your plate
Protein can enhance the effects of Zepbound by helping you feel fuller for longer and maintaining muscle mass as you lose weight.
This is incredibly important for successful weight loss and long-term health.
Examples of lean proteins include:
- Bison beef
- Beans and other legumes
Make the most of your vegetables and fruit – ½ of your plate
Fruits and vegetables are high in fiber, low in calories, and rich in both vitamins and minerals. What’s more, they also add volume to your meals without adding too many calories.
This is beneficial for weight loss as it enables you to eat a larger amount of food while staying within your calorie limit.
Moreover, the fiber can help minimize some of the symptoms associated with Zepbound, such as constipation.
Some examples of good fruits and vegetables to include are:
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Berries (strawberries, blueberries, raspberries)
- Citrus fruits (oranges, grapefruits)
Don’t forget about whole grains or complex carbohydrates – ¼ of your plate
Whole grains provide complex carbohydrates, which can help manage blood sugar levels and provide sustained energy throughout the day.
They are also a good source of fiber, which can help with weight loss and managing side effects like diarrhea.
Examples of whole grains include:
- Brown rice
- Whole wheat bread
- Whole wheat pasta
- Beans, garbanzo, and lentils
Healthy fats are an essential part of a balanced diet, providing important nutrients and helping with satiety.
Some examples include:
- Olive oil
- Nuts (almonds, walnuts, pistachios)
- Seeds (chia, flax, hemp)
If you want to take a step further and want to make sure you are using the right size of plate, there are portion-control plates available on the market. However, any 9-inch plate will work just as well.
Zepbound Diet Plan in a Nutshell
Sample Meal Plan
The goal of the Zepbound diet plan is to provide nutrient-dense foods that promote weight loss and offer sufficient nutrients.
- Hard-boiled eggs with a dash of olive oil, salt and pepper
- One slice of high-fiber, low-calorie bread
- Coffee or tea without sugar
- Salad made with the veggies of your choice
- Whole wheat crackers
- Lemon ginger dressing (optional)
Barebells protein bar
- Brown rice
- Fruit (optional)
My Expert Opinion
When on weight-loss medications, it’s crucial to maintain a balanced diet with enough protein and plenty of vegetables. These medications function optimally when paired with a healthy eating pattern.
To optimize success, it’s recommended to consume nutrient-dense foods, stay hydrated, and control portion sizes.
Remember that these medications are not a substitute for a proper diet but complement it. It’s also essential to consult with your healthcare provider.
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Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.