Zepbound is a medication approved for long-term weight management in adults with obesity or overweight, when used in conjunction with a reduced-calorie diet and increased physical activity. While Zepbound can be a powerful tool for weight loss, it's most effective when combined with a balanced diet and regular exercise. Eating plenty of filling and nutrient-dense foods can help you work toward your weight loss goals. This article explores the foods to eat and avoid while on Zepbound, offering guidance for creating a sustainable and effective dietary plan.
How Zepbound Works
Zepbound contains tirzepatide, a dual GIP (glucose-dependent insulinotropic polypeptide) and GLP-1 (glucagon-like peptide-1) receptor agonist. Tirzepatide activates two different hormone receptors (GLP-1 and GIP) that help control blood sugar and appetite. Zepbound works by decreasing your appetite and slowing digestion. This can reduce the amount of food you eat, making it easier to adhere to a reduced-calorie diet. By stimulating GLP-1 and GIP receptors, Zepbound helps control hunger, reducing overall calorie intake and improving how the body responds to insulin, helping maintain stable blood sugar levels.
General Dietary Recommendations While on Zepbound
While you don’t need to adhere to a specific diet while taking Zepbound, keep in mind that you use this medication in combination with a reduced-calorie diet and regular exercise. For losing weight, most dieticians recommend two key factors in a diet, which are: balanced nutrition and lower calorie intake than what you need to maintain your body weight.
Certain eating patterns or diets can help you lose weight and manage weight loss when used along with physical activity. While eating patterns sometimes differ, the following diets share several common factors that may work well during Zepbound treatment.
Mediterranean Diet
The Mediterranean diet is one of the eating patterns most linked to healthy outcomes, and it’s often recommended for weight management. It emphasizes:
Read also: The Hoxsey Diet
- High intake of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
- Moderate intake of poultry, eggs, cheese, and yogurt.
- Infrequent intake of red meat.
- Minimal intake of processed foods, added sugar, and refined grains.
USDA Recommendations
For optimum weight management, the USDA published Dietary Guidelines for Americans 2020-2025. In it, the USDA recommends eating a diet that’s similar to the Mediterranean diet. This includes:
- Making healthy food choices across your lifespan.
- Customizing your nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
- Focusing on meeting food group needs with nutrient-dense foods and beverages, and staying within calorie limits.
- Limiting foods and beverages higher in added sugars, saturated fat, and sodium, and limiting alcoholic beverages.
Foods to Emphasize on Zepbound
Weight management on Zepbound doesn't have to feel like deprivation. Focus on whole, unprocessed foods whenever possible. It’s a long-term eating template rather than a set of strict rules.
Lean Protein
Protein is your metabolism's best friend. It defends against muscle loss and can reduce appetite. Eating protein throughout the day helps regulate hunger hormones, promoting fullness and sustained satiety. While on GLP-1 receptor agonists, consume 1.2 to 1.5 grams of protein per kilogram of your ideal body weight per day to help preserve lean body mass during weight loss. Some adults should aim for 15-30 grams of protein per meal, depending on their body’s needs. However, these amounts can vary per person, and a dietitian will recommend what supports your body best.
- Lean Meats: Chicken, turkey, and fish are excellent sources of high-quality protein.
- Tofu: This choice is a plant-based protein powerhouse rich in amino acids, perfect for plant-based nutrition plans.
- Legumes: Beans, lentils, and chickpeas provide both protein and fiber, promoting fullness and regulating blood sugar.
- Greek yogurt: High in protein and probiotics, which benefit gut health and digestion.
Fiber-Rich Options
Fiber-rich foods help regulate blood sugar spikes, aid in digestion (hello, constipation relief), and can improve gut health, depending on the type of fiber and how well you tolerate it. Another benefit is that a fiber-rich meal plan also helps reduce the risk of colorectal cancer in some cases.
- Vegetables: Leafy greens like spinach, kale, and broccoli aren't just filling but high in iron, vitamin K, and folate.
- Fruits: Apples, bananas, and many other fruits are naturally sweet and rich in fiber. Eat them whole or blended into smoothies to retain fiber. Juicing, however, can strip out most of the fiber and concentrate the sugars.
- Oats or oatmeal: This food choice is a great source of fiber and a filling breakfast option. Try substituting oats instead of flour in baked goods like pancakes for a more fiber-forward option.
- Beans: High in fiber and protein, filling, and often very affordable.
Hydrating Foods
Hydration helps with nutrient absorption and digestion. Aim for roughly 8-10 cups of water per day. However, you may need to drink more or less water depending on your level of activity, the local climate, and your medical conditions. Fruits, vegetables, and broths also hydrate you. Some foods, like soups, can help increase hydration.
Read also: Walnut Keto Guide
Choosing foods with high water content, like cucumbers, watermelon, oranges, and tomatoes, can help you stay hydrated while adding volume to meals without excess calories. These foods are not only refreshing but also rich in vitamins, minerals, and fiber, making them a smart choice for overall health and fullness. Incorporating them into snacks or meals can support weight management and improve digestion.
Healthy Fats
Many people overlook healthy fats as part of a weight management strategy, and some fad diets still wrongly demonize all fats. Unsaturated fats, found naturally in foods like avocados, nuts, seeds, and olive oil, support brain function and contribute to your body's sense of satisfaction with food. You also need fat to absorb certain vitamins, so it's important not to cut them out completely.
- Avocados: These are rich in monounsaturated fats, fiber, and potassium, which are beneficial for heart health.
- Nuts: Almonds, walnuts, and cashews are great sources of healthy fats and protein.
- Olive Oil: This is a good source of monounsaturated fats, ideal for cooking or drizzling over salads.
- Seeds: Chia, flax, and pumpkin seeds are rich in omega-3 fatty acids, which support brain health and reduce inflammation.
Foods to Limit or Avoid on Zepbound
Generally, there are four main types of foods and beverages to limit when you’re on Zepbound:
- High-fat, fried, and greasy foods: Fatty foods can make you feel uncomfortably full while on GLP-1 medications like Zepbound. These medications slow gastric emptying (how quickly food leaves your stomach), so high-fat meals, which already take longer to digest, can intensify that effect. This can lead to bloating, nausea, or a prolonged sense of fullness that feels more uncomfortable than satisfying.
- Sugary snacks and drinks: Eating high-sugar foods can lessen Zepbound’s effectiveness, since the medication works to stabilize blood sugar. Choose lower-sugar options to better support the medication’s effects. Processed foods with added sugar usually don’t offer much nutritional benefit. They also can cause your blood sugar to go up and down. Fluctuations in blood sugar can promote fat gain and cause cravings for sugary snacks. It’s best to avoid overly sugary foods for breakfast since these may lead to rapid spikes in your blood sugar.
- Carbonated beverages: Carbonated beverages can increase gas and bloating, which may worsen discomfort some people already experience while taking Zepbound. Try your best to limit fizzy drinks like soda or sparkling water if you’re experiencing these symptoms.
- Highly processed carbs: Refined carbohydrates like white bread, crackers, and cereal often don't contain as much protein or fiber as other foods. Your body digests highly refined carbs more quickly, which might make you hungry again sooner and cause your blood sugar to spike.
Sample Meal Ideas for Zepbound
- Mediterranean Protein Power Bowl: Combine 1/2 cup cooked quinoa with 1 cup chickpeas, diced cucumbers, cherry tomatoes, and a few olives, then top with 1 oz crumbled feta and drizzle with lemon-olive oil dressing. Serve over a bed of mixed greens for extra nutrients and fiber.
- Vegetarian Spring Rolls with Peanut Sauce: Wrap julienned cucumber, carrots, bean sprouts, mango slices, and 3 oz firm tofu in rice paper, then serve with a peanut dipping sauce made from natural peanut butter, lime juice, and low-sodium soy sauce. Pair with a side of steamed edamame for extra protein.
- Spaghetti Squash Pasta with Sautéed Shrimp and Spinach: Roast halved spaghetti squash with olive oil until tender, then scrape into noodle-like strands and toss with 3-4 oz sautéed shrimp, garlic, spinach, and 1 oz low-fat cheese. Serve with a side of roasted broccoli or asparagus for additional vegetables.
- Seared Salmon with Quinoa Salad: Pan-sear a 4-oz. salmon fillet and serve alongside a quinoa salad made with 1/2 cup cooked quinoa, fresh mint, parsley, diced cucumber, and 1 oz crumbled feta. Drizzle with lemon juice and olive oil, and add a side of steamed green beans.
- Light Tuna Salad on Whole Wheat Toast with Cucumber Side Salad: Mix 3 oz canned tuna (in water) with 1 tablespoon light mayo, diced celery, red onion, lemon juice, salt, and pepper, then serve on toasted whole wheat bread. For the side, toss sliced cucumber and cherry tomatoes with olive oil, lemon juice, fresh dill, salt, and pepper.
- Turkey and Sweet Potato Power Plate: Bake 3-4 oz lean turkey breast with herbs and serve alongside 1 medium roasted sweet potato and 1 tablespoon hemp seeds sprinkled over 2 cups roasted Brussels sprouts and carrots. Drizzle everything with a light balsamic vinaigrette for extra flavor.
- Greek Chicken Bowl with Tzatziki: Grill 4 oz chicken breast with Mediterranean spices and serve over 1/2 cup cooked brown rice with diced cucumber, tomatoes, red onion, and a dollop of Greek yogurt tzatziki. Add 1/4 sliced avocado and a handful of fresh herbs like oregano and parsley.
- Lentil and Vegetable Curry: Simmer 1 cup cooked lentils in coconut milk with curry spices, diced tomatoes, spinach, and bell peppers, then serve over 1/2 cup cooked quinoa. Garnish with 1 tablespoon ground flaxseeds and fresh cilantro for added nutrition and flavor.
- Protein-Packed Breakfast Scramble: Scramble 2 whole eggs plus 2 egg whites with sautéed mushrooms, bell peppers, spinach, and serve with 1/2 cup cooked steel-cut oats topped with 1 tablespoon chia seeds. Add 1/4 sliced avocado on the side for healthy fats and extra satisfaction.
- Asian-Inspired Cod with Vegetable Stir-Fry: Bake 4 oz cod fillet with ginger, garlic, and low-sodium soy sauce, then serve over 1/2 cup cooked brown rice with 1 tablespoon sesame oil drizzled over the fish. Pair with a colorful stir-fry of snow peas, carrots, broccoli, and mushrooms for a light yet satisfying dinner.
Tips for Managing Side Effects
Some people may experience certain side effects during treatment with Zepbound that prevent them from eating. The side effects may decrease their appetite or make it difficult to eat. If you experience these side effects, let your doctor know. They may lower your dosage or stop the medication.
- Nausea: Drink ginger tea or take ginger supplements to help quickly alleviate nausea symptoms. If you do develop nausea and you’re having difficulty eating, you may want to adjust your meals. Try eating more frequent, smaller meals, focusing on protein and foods rich in nutrients.
- Constipation: Eat more fiber to help relieve constipation, but increase slowly. Aim for 25-30 grams of fiber daily, and be sure to drink plenty.
Additional Considerations
- Breakfast is Important: If your goal is to lose weight, it might be tempting to skip breakfast. But eating breakfast can help keep you feeling full longer. Plus, it may help keep your blood sugar levels stable throughout the day.
- No Specific Pre-Injection Diet: You don’t have to do anything specific before a Zepbound injection. You can inject Zepbound with or without regard to meals, as eating does not influence the effectiveness of your injection.
- Stay Hydrated: Hydration helps with nutrient absorption and digestion. Aim for roughly 8-10 cups of water per day. However, you may need to drink more or less water depending on your level of activity, the local climate, and your medical conditions.
Read also: Weight Loss with Low-FODMAP