Zepbound Diet Plan: A Comprehensive Guide to Optimizing Weight Loss

Create an effective diet plan while on Zepbound to help you achieve your weight loss goals. Learn about Zepbound, how it works, foods to eat and avoid, and how to get personalized nutrition guidance with Mochi Health.

What Is Zepbound?

Zepbound is a cutting-edge medication that has garnered attention for its ability to achieve drastic weight loss in a short amount of time (1,2). Zepbound contains tirzepatide, a novel drug that acts as a dual agonist of the glucagon-like peptide-1 (GLP-1) and gastric inhibitory polypeptide (GIP) receptors, which are involved in controlling appetite and regulating blood sugar levels. (3) This medication has shown promising results in clinical trials, making it a popular choice for those looking to lose weight effectively and sustainably (1,2).

How Zepbound Works For Weight Loss

Tirzepatide, the active ingredient in Zepbound, helps in these primary  ways:

1. Appetite Suppression: By stimulating GLP-1 and GIP receptors, Zepbound helps control hunger, reducing overall calorie intake (3).
2. Improved Insulin Sensitivity: It improves how the body responds to insulin, helping maintain stable blood sugar levels (3).

Clinical studies have demonstrated that Zepbound can lead to significant weight loss when combined with a healthy diet and exercise. One major study with over 2,500 participants with BMI >30 or >27 with a coexisting weight-related health condition excluding diabetes (i.e., high blood pressure) examined the effects of tirzepatide on weight. The study found that at 72 weeks, participants lost significantly more weight than those in the placebo group (1): 

• 5mg weekly doses of tirzepatide: average loss of 15% of body weight 
• 10mg weekly doses of tirzepatide: average loss of 19.5% of body weight 
• 15mg weekly doses of tirzepatide: average loss of 20.9% of body weight 
• Placebo group:  average loss of 3.1% body weight

Step-By-Step Guide To Building a Zepbound Diet Plan

Creating an effective Zepbound diet plan involves careful planning and consistency. Here’s a step-by-step guide to help you get started:

Step 1: Consult With a Healthcare Provider

Before starting any new diet plan or medication, it’s crucial to consult with a healthcare provider to ensure it’s appropriate for your individual needs. See if you’re eligible to join Mochi today. 

Step 2: Set Realistic Goals

Set achievable weight loss goals based on your health status and desired outcomes.

Step 3: Monitor Caloric Intake

While Zepbound helps suppress appetite, tracking your calorie intake ensures you stay within a healthy range. Aim for a balanced diet that provides adequate nutrition without excess calories. Your nutritionist can help you determine your optimal calorie and macronutrient goals.  

Step 4: Focus on Nutrient-Dense Foods

Incorporate foods rich in vitamins, minerals, and fiber. This includes fruits, vegetables, lean proteins, whole grains, and healthy fats (4).

Step 5: Regular Exercise

Combine your diet with regular physical activity to enhance weight loss and overall health.

Foods To Eat on Zepbound

1. Lean Proteins: Chicken, turkey, fish, tofu, and legumes are excellent sources of protein that help maintain muscle mass during weight loss.
2. Whole Grains: Brown rice, quinoa, oats, and whole wheat bread provide essential nutrients and keep you full longer.
3. Vegetables: Leafy greens, broccoli, bell peppers, and carrots are low in calories but high in essential nutrients.
4. Fruits: Berries, apples, oranges, and pears offer natural sweetness and essential vitamins.
5. Healthy Fats: Avocado, nuts, seeds, and olive oil support overall health and hormone function (4).

Foods To Avoid on Zepbound

1. Sugary Snacks: Excess candy, pastries, and sugary drinks can spike your blood sugar, put you over your calorie goals, and counteract the benefits of Zepbound.
2. Processed Foods: Foods with preservatives and artificial ingredients often contain excess calories and unhealthy fats. Avoid fast food, pre-packaged meals, and snacks high in sugar, saturated fat, and sodium.
3. Refined Carbs: White bread, pasta, and sugary cereals can cause rapid spikes in blood sugar, leading to crashes and overeating later in the day. 
4. Fried Foods: Foods saturated in oil and deep fried can lead to weight gain and negatively impact heart health.
5. Alcohol: High in empty calories, alcohol can interfere with weight loss efforts and overall health (4).

Example of a Balanced Meal Plan

Create a meal plan that includes a variety of nutrient-dense foods that you enjoy eating. Aim for a balance of macronutrients: carbohydrates, proteins, and fats. Here's how to structure your meals (try to pick one option from every category (a protein, carb, and fat) for each meal to keep mealtimes interesting!):

Breakfast

• Protein: Plain Greek yogurt (top with fresh blueberries or strawberries; use honey to sweeten), eggs with turkey bacon and protein pancakes, or tofu scramble
• Carbs: Whole-grain toast (top with nut butter, choice of fruit and honey), steel-cut oats with fresh berries, veggie scramble 
• Fats: Avocado slices, nut butter (i.e., almond butter), chia seeds

Lunch

• Protein: Grilled chicken breast or lean fish, tuna fish salad, chickpeas
• Carbs: Quinoa, sweet potatoes, steamed broccoli, asparagus, zucchini, sliced carrots and cucumber
• Fats: Hummus, flaxseed

Dinner

• Protein: Lean beef or turkey, lentil curry, grilled chicken breast or salmon
• Carbs: Roasted vegetables,  mixed greens, whole-wheat pasta, brown rice, or beans
• Fats: Feta cheese (hint: add lemon and grill with vegetables for extra flavor), olive oil (use for cooking or mix with balsamic vinegar for salad dressing)

Snacks

• Fruit: Apple slices with peanut butter or a banana
• Vegetables: Carrot sticks with hummus or cucumber slices
• Nuts/Seeds: Almonds, walnuts, or sunflower seeds
• Dark chocolate: The perfect late-night bite chock full of antioxidants and rich in flavor 

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Getting Personalized Nutrition Guidance With Mochi Health

By focusing on nutrient-dense foods, avoiding detrimental ones, and incorporating regular exercise, you can maximize the benefits of Zepbound and achieve sustainable weight loss. For those seeking tailored nutrition advice, Mochi Health offers personalized guidance and unlimited nutrition visits to optimize your Zepbound diet plan. You’ll work one-on-one with a Registered Dietitian to craft a customized plan that suits your unique needs and fine-tune your nutrition strategy at every step. This individualized approach ensures you receive the support necessary to achieve and maintain your weight loss goals. Find out if you’re eligible for the program here.

Sources:

1. Jastreboff AM, Aronne LJ, Ahmad NN, Wharton S, Connery L, Alves B, Kiyosue A, Zhang S, Liu B, Bunck MC, Stefanski A; SURMOUNT-1 Investigators. Tirzepatide Once Weekly for the Treatment of Obesity. N Engl J Med. 2022 Jul 21;387(3):205-216. https://www.nejm.org/doi/full/10.1056/NEJMoa2206038
2. Food and Drug Administration. “Highlights of Prescribing Information - ZEPBOUND (Tirzepatide) Injection”. Access Data FDA, Food and Drug Administration, revised 2023. www.accessdata.fda.gov/drugsatfda_docs/label/2023/217806s000lbl.pdf
3. Seino Y, Fukushima M, Yabe D. GIP and GLP-1, the two incretin hormones: Similarities and differences. J Diabetes Investig. 2010 Apr 22;1(1-2):8-23. doi: 10.1111/j.2040-1124.2010.00022.x. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4020673/
4. Smethers, A. D., & Rolls, B. J. (2018). Dietary Management of Obesity: Cornerstones of Healthy Eating Patterns. The Medical Clinics of North America, 102(1), 107–124. https://doi.org/10.1016/j.mcna.2017.08.009 

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