Zepbound diet plan: what to eat and avoid on Zepbound

The prescribing information for Zepbound (tirzepatide) says that the medication should be used in combination with “a reduced-calorie diet and increased physical activity.” But it doesn’t go into detail on what to eat on Zepbound (or what not to eat, for that matter). So, beyond consuming less overall, what else can you do to support your weight loss journey on Zepbound? Is there a recommended Zepbound diet plan you can follow? 

The short answer is no. While there’s no official Zepbound diet, there are some foods you may want to eat more of when taking Zepbound, and some you may want to eat less. We reviewed the research and asked experts to share their best diet advice for Zepbound users.

The fastest-acting GLP-1 for less, shipped directly to you

Get started

No, there is no recommended Zepbound diet plan. But the drug is meant to be used in combination with a reduced-calorie diet and regular exercise. Limiting your caloric intake is the most straightforward way to lose weight, according to research. And that may be easier for people taking Zepbound, thanks to how the drug works.

As a refresher, Zepbound is a dual GIP/GLP-1 receptor agonist. Those acronyms stand for glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1), two gut hormones produced naturally by your body. By mimicking these hormones and targeting their receptors, drugs like Zepbound can increase feelings of fullness, slow down digestion, and rebalance your appetite—all of which lead to weight loss.

In essence, Zepbound makes you feel full sooner and longer, which makes it easier to eat less and lose weight. In clinical trials, people taking Zepbound have lost up to 21% of their body weight in 72 weeks, especially at higher doses.

However, successful long-term weight loss is not just about eating less. It’s also about making sure the food you do eat gives you the nutrition you need to support your new lower body weight, says Paul T. Jaeckel, MS, RDN, CDN, LD, a private practice dietitian at Paul Jaeckel Nutrition. 

“The reason why we need to add or reduce food groups is that appetite will decrease on Zepbound, so we need to make sure that there are enough nutrients being consumed (not the same as calories),” Jaeckel says. “The main point here is that you need to eat enough food to provide your body with the energy and nutrients needed, even when trying to lose weight.”

“Those taking Zepbound should do their best to focus on whole foods and foods that provide nutritional density, such as dark leafy greens, fish, fruits, lentils, legumes, beans, whole grains, nuts, and seeds,” Jaeckel says. “These foods tend to provide multiple macronutrients, such as healthy, unsaturated fats and fiber.” 

For someone taking Zepbound, Jaeckel recommends focusing on a diet rich in three key components: high-quality lean protein, fiber, and healthy fats. Let’s take a look at how each of these nutrients can support your treatment and what are considered some of the best sources—i.e. foods—to include in a Zepbound diet plan. 

Lean protein

Protein offers a one-two punch for those looking to lose weight: It increases satiety (fullness) while also helping you build and maintain muscle mass. Plus, your body uses more energy to burn protein as fuel, which can further aid weight loss. 

Fast weight loss, as can happen with Zepbound, often comes with some degree of muscle loss, says Claudia Hleap-Knight, RD, CDCES, owner of Hleap Nutrition, a nutrition practice in Philadelphia. Consuming a high-protein diet—while maintaining a regular exercise routine—can help minimize this effect or even prevent it from happening in the first place, she explains.   

“Prioritizing protein helps maintain a healthy metabolism and supports long-term weight loss,” says Erin Palinski-Wade, RD, CDCES, LDN, CPT, a New Jersey-based dietitian and author of 2 Day Diabetes Diet. She recommends getting 20%–25% of your total daily calories from lean protein, and including a good source of protein at every meal and snack.

So, what kinds of foods are considered good sources of lean protein? Hleap-Knight recommends the following:

• Poultry (e.g. chicken, turkey)

• Seafood

• Bone broth

• Eggs

• Low-fat dairy (e.g. Greek yogurt)

• Tofu

• Beans, legumes (e.g. edamame, lentils) 

• Bean-based pasta

You can also up the protein content of your meals with toppings like hemp seeds, flax, protein powder, and nutritional yeast, Hleap-Knight says. “[All] are subtly flavored natural food components that are easy to sneak into recipes for extra protein and fiber.”

Fiber (fruits and vegetables)

“It’s also important to boost your fiber intake by eating plenty of whole vegetables, fruits, beans, nuts, and seeds,” Palinski-Wade says. “These fiber-rich foods not only help prevent constipation—a common side effect of GLP-1s—but they also provide essential nutrients and antioxidants to help protect against deficiencies.”

Some research suggests that when losing weight, you should aim to get 45%–65% of your calories from carbohydrates, including 20–35 grams of fiber per day. Fiber increases feelings of fullness, in part because fiber-rich foods can take longer to chew but also since they’re more likely to fill up your stomach. Plus, fiber often shows up in foods that are lower in calories, such as fruits and vegetables, so you feel fuller even though you’re consuming fewer calories. 

In a study of 345 people with obesity following a reduced-calorie diet (which is recommended when taking Zepbound), researchers found that those who ate more fiber lost more weight. They were also more likely to stick to their macronutrient goals (e.g. eating a healthy amount of fat and protein with each meal from a healthy variety of foods).

Good examples of fibrous foods include:

• Berries

• Pears 

• Apples

• Leafy greens (e.g. spinach, kale)

• Broccoli

• Carrots 

Healthy fats

It may feel counterintuitive, but it’s true: Fat can be good for you! You just need to eat more healthy fats (see: unsaturated fat) instead of unhealthy fats (we’re looking at you, trans fat and saturated fat). When losing weight, some experts recommend getting 20%–35% of your total caloric intake from monounsaturated and polyunsaturated fats. 

Fat is energy-dense—even more so than protein or carbs—but your body burns more energy when metabolizing unsaturated fat than when metabolizing saturated fats, so you’re less likely to gain body fat when you eat it. It’s also been shown that swapping unhealthy fats for healthier ones can protect against weight gain and even lead to weight loss. 

For example, in one study, replacing red meat with white meat or fish or replacing butter with olive oil led to small amounts of weight loss. And a long-term study found that replacing saturated and trans fats with unsaturated fat, especially polyunsaturated fat, can prevent age-related weight gain. (Due to a slowing metabolism, hormonal changes, and lifestyle shifts, the number on the scale can often increase with the number  of candles on your birthday cake.) 

Good sources of healthy fats include:

• Nuts (especially walnuts)

• Seeds (e.g. flax seeds, sunflower seeds)

• Avocado

• Vegetable oils (e.g. canola oil, olive oil)

• Fatty fish (e.g. salmon, tuna)

Whole grains

Similar to fats, carbohydrates are another macronutrient that’s been unfairly maligned. Like unsaturated fats, healthy carbs can be good for you. Whole grains are a great example.

Unlike refined grains (which are the type of carb you find in white bread, white rice, and pastries), whole grains contain a host of healthy ingredients, including fiber, vitamins, and minerals. As a result, eating more whole grains, compared to refined grains, is linked to a lower risk of obesity, heart disease, diabetes, and even cancer. And they promote feelings of fullness, which can help you avoid overeating while losing weight on Zepbound.

Good sources of whole grains include:

• Oats

• Brown rice

• Barley

• Whole-wheat bread

• Whole-wheat, low-sugar cereal

• Wheat bran

No foods are officially “off-limits” when taking Zepbound, but avoiding or limiting your intake of certain foods may make it easier to lose weight, ease the drug’s gastrointestinal side effects (e.g. diarrhea, nausea, vomiting), or both.

Foods high in saturated and trans fats

As the so-called “unhealthy” fats, it’s a good idea to limit your intake of saturated fats and trans fats while taking Zepbound. Eating more of these tends to lead to more weight gain, while replacing them with unsaturated fats tends to prevent weight gain. Plus, foods high in saturated fats can worsen any nausea you experience while taking Zepbound.

Saturated fat can impair your gut health, which is associated with obesity, chronic inflammation, and heart disease. Ideally, these fats should represent no more than 10% of your daily caloric intake. When taking  Zepbound, consider limiting foods such as: 

• Baked goods (e.g. donuts, danishes)

• Fatty or processed meats (e.g. bacon, sausage, cheeseburgers)

• Whole-fat dairy products (e.g. butter, ice cream)

• Coconut or palm oils

• Fried foods 

It’s worth noting that frying is inherently an unhealthy cooking method. It replaces the water content in a food with fat, and deep-frying food increases its trans fat content. Fried foods are linked to weight gain and belly fat, so it’s generally a good idea to avoid them when taking Zepbound. Plus, they may worsen some of Zepbound’s side effects, including heartburn.

High-sodium  foods

“Some of the foods that we should limit when taking Zepbound are simply the calorie-dense foods with poor nutritional quality,” says Jaeckel. High-sodium foods are a good example, as they tend to be high in salt and calories, and low in fiber, protein, and essential vitamins and nutrients. 

Eating too much sodium can be bad for your heart and kidney, as it can raise your risk of both cardiovascular disease and chronic kidney disease. When it comes to weight loss on GLP-1s like Zepbound, higher-sodium foods can increase bloating and GI distress, which are common side effects of the drug. 

Sugary foods and drinks

Bites and beverages that are full of added sugars tend to be calorie-dense and offer little in the way of nutrition. Examples include candy, soda, and sweetened teas, among many others.  

Palinski-Wade recommends avoiding these common sources of empty calories. “These foods provide little to no nutritional value and limited satiety, making it easy to exceed your calorie needs and slow your weight loss progress.”

What’s more, sugary foods and drinks can cause a rapid rise in blood sugar levels, which could stall your weight loss efforts and ability to experience results on Zepbound. They’ve also been shown to trigger or worsen common digestive side effects of GLP-1s. 

Alcohol

In reviews of Zepbound, people sometimes report losing their taste for alcohol. That may be a good thing, since alcohol can exacerbate certain side effects of Zepbound, including heartburn and diarrhea. 

Drinking alcohol can also disrupt your weight loss journey. When you drink, you are more likely to eat more food and calories, according to a meta-analysis of 22 studies. 

A healthy Zepbound diet goes beyond focusing on what to eat and what not to eat on the medication. Here are a few more tips for creating and maintaining a well-rounded diet plan that supports your treatment journey. 

Eat smaller meals more often

“When taking Zepbound or any other GLP-1 medication, eating habits can change dramatically,” Jaeckel says. 

Someone who normally consumes two large meals a day may find themselves physically unable to do so once they start taking Zepbound, as the drug slows digestion and makes them feel full sooner. 

“My biggest push for clients taking any kind of GLP-1 medication is to eat smaller meals, more often,” Jaeckel says. “This allows the body to have regular hunger and satiety cycles while giving enough time to digest the food.” 

The eat-less, more-often strategy is often recommended for people taking GLP-1s as it can also help alleviate some of the gastrointestinal distress caused by these drugs.

Track your macros

Palinski-Wade recommends that her clients on GLP-1s track their daily food intake. “This helps ensure they’re meeting their nutritional needs—especially protein—to minimize muscle loss and reduce unwanted side effects,” she explains. 

Paying attention to ingredient lists and nutrient content may help you more easily identify foods you should avoid on Zepbound, as many processed foods tend to be high in calories and sugar.

Eat mindfully

Eating mindfully is the practice of bringing mindfulness meditation to your meal. In general, mindfulness is about paying attention to what’s going on in that moment and accepting it as it is without judgment. 

With food, mindfulness is about giving that same attention and acceptance to your meal. Before each bite, you can look at and observe your meal. Then, you can take a bite and notice how it tastes and feels in your mouth as you chew. After you swallow, you can take a moment to savor the taste. 

Various studies have found that combining mindful eating with a weight loss regimen can lead to more success. People who eat mindfully tend to be less likely to binge or emotionally eat and may even lose more weight over time.

Stay hydrated

More research is still needed, but a number of studies have found that increasing your water intake—whether through drinking more overall, drinking water before a meal, or replacing caloric drinks with water—can lead to more weight loss. 

Staying hydrated can also relieve some of Zepbound’s side effects, such as diarrhea and constipation. 

“The best thing you can do to prevent constipation is to stay hydrated and consume enough fiber throughout the day,” Hleap-Knight says. “Even if you are going to the bathroom without any problems, it’s essential for energy, appetite, and gastrointestinal health to get enough of both of these things.”

Ro helps find the right GLP-1 for you

Get started

While there’s no one-size-fits-all diet for people taking Zepbound, tailoring your eating habits to support your body’s needs can help you lose weight in a healthy, sustainable way.

• There’s no official Zepbound diet, but what you eat can play a significant role during your treatment. Experts agree that adopting a reduced-calorie diet filled with nutritious whole foods can enhance the medication’s effects and support your long-term health.

• Prioritize protein, fiber, and healthy fats. These nutrients can help you feel fuller longer, and protein preserves muscle mass, which you need for a healthy metabolism. 

• Cut back on unhealthy fats, fried foods, alcohol, and sugary drinks and foods. These types of items can contribute to weight gain and digestive distress on Zepbound. 

• Change how you eat, not just what you eat. Smaller, more frequent meals can help reduce side effects like nausea and bloating, while mindful eating practices can stop you from overeating.