Ozempic & Mounjaro: Post weight loss maintenance TIPS 

Updated on March 25, 2024

After using weight-loss medications like Ozempic and Mounjaro, it’s important to adopt a sustainable approach to maintaining your weight loss. It’s crucial to approach nutrition, KETO, and intermittent fasting with specific guidance by Dr. Eric Berg DC.

Here are just a few strategies that can help:

Meal Planning and Mindful Eating: Plan your meals and snacks ahead of time to avoid impulsive food choices. Pay attention to portion sizes and practice mindful eating by eating slowly, savoring each bite, and listening to your body’s hunger and fullness cues.

Post-Weight Loss Nutrition:
   – Focus on maintaining a balanced and nutritious diet.
   – Consume a variety of whole foods, including animal proteins, vegetables, nuts, and healthy cheese.
   – Avoid processed foods, sugary beverages, and any intake of refined carbohydrates.
   – Consider incorporating the ketogenic diet.

KETO Diet:
   – The ketogenic diet involves consuming high amounts of healthy fats, moderate protein, and very low carbohydrates.
   – Work with a healthcare professional to ensure it aligns with your specific health needs and is safe to follow alongside your medications.
   – Prioritize healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish.
   – Limit your carbohydrate intake to a specific threshold (usually around 20-50 grams per day). Non-starchy vegetables are unlimited.

Intermittent Fasting:
   – Intermittent fasting involves cycling between periods of fasting and eating.
   – Start with a gentle approach, such as the 8/16 method and gradually increase the fasting window based on your comfort level.
   – Pay attention to your body’s hunger and fullness cues and ensure that your nutritional needs are being met within the eating window.
   – Stay well-hydrated during fasting periods.

Consistent Lifestyle Habits: Focus on developing healthy habits that you can maintain consistent exercise, balanced nutrition, and adequate sleep. Aim for a cycle of walking one day, then resistance exercise the other day making sure your diet consists of whole, nutrient-dense foods.

Regular Physical Activity: Engage in regular physical activity to support weight maintenance. Find activities you enjoy and make them a part of your daily routine. This can include activities like walking, jogging, swimming, cycling, or any other form of exercise that keeps you active and motivated.

Monitor Your Progress: Keep track of your weight, measurements, and other relevant metrics to stay aware of any fluctuations. Regularly check in with yourself to monitor changes and make adjustments as needed.

Manage Stress: Find healthy ways to manage stress as it can lead to emotional eating or other unhealthy habits. Engage in stress-reducing activities such yoga, deep breathing exercises, or hobbies that bring you joy and relaxation.

Remember, maintaining weight loss is a lifelong process, and it’s normal to have ups and downs. Be patient with yourself, celebrate your achievements, and stay committed to your healthy lifestyle habits.

About Dr. Eric Berg

Author of Amazon Best Seller, The Healthy Keto Plan and known for The 7 Principles of Fat Burning. Berg is a longtime YouTube Influencer with over 28 million subscribers on all his channels getting 200 million views/month. For over 30 years, Dr. Eric Berg has a passion to teach and share health-related topics, including Healthy Keto® along with intermittent fasting as a basic long-term eating plan. He has personally worked with over 40,000 people including Hollywood top actors, senior U.S. government officials, MD’s, top CEO’s of prominent corporations, scientists, stay-at-home moms and high school students– on how to use natural methods, nutrition, and the healthy version of the ketogenic diet (Healthy Keto®).


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