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Eating on Wegovy and Mounjaro: nausea, protein and plateaus
On Wegovy or Mounjaro you often eat less than before. That is exactly why what you eat matters more. Here is calm, practical advice for everyday life. It does not replace advice from your doctor.
Why food still matters
The medication reduces appetite, but it does not choose your food. When portions get smaller, each meal should still provide protein, fibre, vitamins and minerals. Denmark's National Center for Obesity notes that guidance, for example from a dietitian, can help while using weight-loss medication.
When you feel nauseous
Nausea is a common side effect, especially at the start and after a dose increase. Many people find small meals, eating slowly and stopping at the first sign of fullness easier. Very fatty or fried food can feel heavier. Sip fluids steadily through the day. If nausea continues, you vomit, or you have strong stomach pain, contact your doctor.
Protein first
During fast weight loss you can also lose muscle. Protein at every meal, together with movement and ideally strength training, helps preserve muscle. Good sources are eggs, skyr and other dairy, fish, chicken, beans and lentils. If you fill up quickly, start the meal with the protein. Your dietitian can help you find the amount that suits you.
Fluids and fibre
When you eat less, you often drink less too, so constipation is not unusual. Water throughout the day, vegetables, fruit, whole grains and legumes can help. Increase fibre gradually so your stomach can keep up.
When your weight stands still
A plateau is normal and does not mean you are doing anything wrong. Your body adapts to a lower energy need. Look at the whole picture: sleep, stress, movement, how regularly you eat and whether you get enough protein. Look at more than the scale too, such as energy, waist size and how your clothes fit. Questions about dose belong with your doctor.
When you stop the medication
Appetite often returns when you stop. That is why it helps to build habits while you are still on the medication: regular meals, protein, movement you enjoy and a plan for difficult days. Talk to your doctor about when and how to stop, and to your dietitian about what everyday life can look like afterwards.