When people use GLP-1 medications like Mounjaro and Wegovy to help them lose weight, they sometimes have questions about their diet. Sometimes, they want to know if any particular foods are recommended, or if they’ll be able to adhere to different dietary requirements while using these medications.
With 3% of people in the UK now vegan or following a plant-based diet and a further 4% being vegetarian, some people following a vegan diet on GLP-1 medications want to know whether they can meet their nutritional needs.
Here, we’ll take a look at what the facts are, and how people following vegan and plant-based diets can stay happy and healthy on their weight-loss journey.
How GLP-1 treatments work
GLP-1 medications, also known as GLP-1 receptor agonists, include Mounjaro (containing the active ingredient tirzepatide) and Wegovy (semaglutide). These medications mimic the hormone GLP-1, which is produced by the gut after we eat and controls hunger by slowing digestion and reducing appetite, and signalling to the brain that the person feels full.
Originally, these medications were developed to treat type 2 diabetes, but are now used by people with obesity and related chronic health conditions who want to lose weight. Mounjaro and Wegovy are very similar, with the main difference being that Mounjaro also activates GIP receptors, mimicking the hormone GIP too. There is some data suggesting that Mounjaro users can see more weight change at higher doses as a result, but research is limited.
The importance of diet on GLP-1 medications
While GLP-1 medications can be effective, it’s important to consider lifestyle factors like diet and exercise at the same time for optimal results. It’s a good idea to opt for a diet that’s high in fibre, though some people may need to gradually increase their intake slowly, protein and low-calorie volume foods and low in sugar, unhealthy fats and alcohol.
Because appetite is reduced on GLP-1s, people don’t eat as much. So, it’s almost more important to ensure you get all those important nutrients and stay consistently full of energy throughout the day rather than spike and crash.
A healthy, balanced diet is key to weight loss, and conventional diet advice will usually extoll the virtues of foods like lean chicken and oily fish. But it’s certainly possible to thrive on a balanced, plant-based diet while taking a GLP-1 medication, and potentially benefit from it.
The benefits of a vegan or plant-based diet on Wegovy and Mounjaro
Among the common side effects of GLP-1 medications are constipation and nausea. The former can be made worse by a diet that’s low in fibre, which is found in foods like fruit, vegetables, legumes and whole grains. If someone’s on a plant-based diet, it’s likely that their diet will contain plenty of fibre.
As for nausea, this is often made worse when eating more fatty and highly processed foods. A plant-based diet isn’t inherently low in fat, but there’s evidence that plant-based fats are healthier than animal-based fats.
Fruit and vegetables in particular contain a lot of water, too. It’s important to keep hydrated when taking GLP-1 medications, so incorporating plenty of fruit and vegetables into your plant-based diet would be ideal.
And, there are links between plant-based and vegan diets and better heart and metabolic health, which can work well alongside GLP-1 treatments for weight loss.
What should I eat on Wegovy and Mounjaro if I’m vegan?
First and foremost, a balanced diet is important, and this applies whether somebody is vegetarian, vegan or eats meat. So, fruit and vegetables, proteins, carbohydrates and healthy fats should all feature.
Protein is really important as it helps maintain muscle mass and can prevent undereating. Tempeh, seitan, tofu and mycoprotein are all solid sources of protein, as are beans and lentils. If you don’t feel hungry but want to keep up your protein intake, you could try adding vegan protein powder to a smoothie, or opt for something like a soup if you’re struggling with nausea.
Healthy fats can be useful when on GLP-1s, because they’re calorie-dense, meaning they provide a lot of calories in a smaller amount of food, ideal when appetite is reduced. Avocados, nuts, seeds and olive oil are good sources of healthy fats, while vegetarians might opt for eggs or full-fat yoghurt.
Unrefined carbohydrates are better when taking Wegovy or Mounjaro, because heavy, greasy and deep-fried carbs can worsen side effects like nausea. Some good options include rice, oats, potatoes, quinoa and wholemeal bread.
The challenges of a plant-based diet on Wegovy or Mounjaro
For some people, getting enough protein could be difficult. For this reason, it’s important to incorporate plant-based protein into meal planning, whether it’s opting for foods like tofu or seitan or adding vegan protein powder to smoothies or soups.
Minimising consumption of processed foods can be difficult, too. While many people with plant-based diets do eat healthily, there are lots of vegan junk food and fast food options out there which are high in fat and grease. It’s better to choose whole foods where possible, just as a meat-eater using a GLP-1 medication may decide to cut down on fast food hamburgers or pepperoni pizzas.
For some people, high levels of fibre can cause discomfort or bloating, particularly because GLP-1s slow digestion, and may not help with nausea either. Some people prefer to opt for more cooked vegetables, or go for dishes with softer textures like stews and soups.
Getting support with a vegan or plant-based diet on GLP-1
Vegan and plant-based diets can be compatible with Mounjaro and Wegovy. What’s most important is eating a healthy diet that incorporates the main food groups, though the occasional treat in moderation will probably be fine too.
If you’re following a plant-based diet and are considering Mounjaro or Wegovy, speaking with a professional can help you understand more. Our team at The Virtual Slimming Clinic can help you decide whether Mounjaro or Wegovy may be a good fit for you. Why not start an assessment with us today?
Frequently asked questions
Can it be difficult for vegans to get enough protein on GLP-1s?
It can be for some people following a vegan or plant-based diet on Wegovy or Mounjaro, because protein intake is so important when using these medications. It’s best to include plant-based proteins when planning meals to ensure muscle mass is maintained during weight loss.
Can I eat meat substitutes while taking GLP-1s?
Yes, though it’s worth being mindful that some plant-based alternatives can be higher in fat or additives, which could worsen feelings of nausea.
Can I lose weight faster while eating a plant-based diet on GLP-1 medications?
There’s no guarantee that eating a vegan or plant-based diet will help you lose weight faster, as everyone is different. However, plant-based diets are often lower in calorie density and high in fibre, which can mean people feel full faster, consume fewer calories and lose weight at a faster rate.
