The Mounjaro diet: yes, there are foods that work just like the WonderPrik: Faye James reveals the exact diet to lose weight and to silence the noise

There is a calmly extremely building around the newest wave of injectable weight loss medicines, and nobody has received more attention than Mounjaro.

Also known under the generic name Tirzepatide, Mounjaro is a dual-action medication that mimics two powerful intestinal hormones, GLP-1 and GIP, which together stump the appetite, regulate blood sugar levels and encourage the body to burn fat more efficiently.

Compared to earlier medicines such as Ozempic, Mounjaro is even more effective in keeping weight loss.

But while the weekly Jabs continue to win popularity, what is often overlooked is given the biological mechanism behind them.

These drugs do not introduce something strange to the body. They reinforce hormonal signals that are already present in the body – signals that, more importantly, can be fed by diet.

As a clinical nutritionist, I have seen first -hand how effective it can be to align the diet to these natural hormones. When we feed the body correctly, we can influence the same systems as medicines such as Mounjaro -target, help regulate appetite to regulate, reduce craving and improve metabolic health – without recipes, costs or dependence.

How Mounjaro works and why your body already knows how to do it

Mounjaro mimics two Intrretine hormones that are produced in the intestine after eating: GLP-1 (Glucagon-like peptide-1) and GIP (GIP-dependent insulinotropic polypeptide).

These hormones are responsible for increasing insulin delivery, delaying the emptying of the stomach and steering saturation signals to the brain.

Together they work to suppress appetite, prevent blood sugar piles and to stimulate vetoxidation. When this system functions well, we naturally feel full and energetic after eating.

But modern eating habits – much refined carbohydrates, little fiber and chaotic in timing – interfering with this hormonal cascade. The result is a constant feeling of hunger, unstable energy and increasing effort to manage weight.

Instead of outsourcing medicines, we can restore it naturally via diet. Certain foods, consistent and eaten in the right combinations, improve the body of the body of these hormones, stabilizing appetite and long -term supporting fat metabolism.

Protein, fiber and fat: the natural saturation trio

Protein is the most effective natural stimulus of both GLP-1 and another saturation hormone, peptide yy. Meals rich in proteins ensure that we not only feel full – they activate the chemical signals that the brain tell to stop looking for more food.

This is especially important at breakfast. The day starting with a protein -rich meal soothes hunger hormones and the blood sugar curve stains flat, which reduces the craving all day.

Soluble fiber plays an equally important role. Found in foods such as lentils, oats, linseed and vegetables, soluble fibers slows down the passage of food through the intestine, improves the microbial diversity in the colon and promotes extensive GLP-1 release.

In contrast to refined carbohydrates that quickly enter the bloodstream and just as quickly crash, fiber-rich meals are slowly metabolized, so that the microbiome is fed and hormonal signaling is supported.

Nutritional fat is also essential in this hormonal image. The right fats-such as avocados, extra virgin olive oil, nuts and seeds of stomach emptying, help absorbing important in fat-soluble nutrients and contributing to the sensory satisfaction that a meal feels complete.

Saturation is not just about fullness – it’s about satisfaction. Without that hunger returns, even when our energy needs are technically satisfied.

When proteins, fiber and fat are all present in a meal, the effect on the appetite is thorough. Hunger is getting quieter. Desires come behind. The internal chatter around eating starts too quietly.

This is exactly what many people experience on Mounjaro – and with consistency it can be replicated by diet alone.

Managing insulin and blood sugar such as Gip

The second half of Mounjaro’s mechanism includes GIP, which improves insulin secretion in a glucose-dependent way. This makes the body more efficient in managing blood sugar levels – reducing spikes and crashes that stimulate hunger and fat storage. But again, this can be achieved by choices of whole food.

Low glycemic carbohydrates combined with proteins and healthy fats help the insulin keep stable all day long. Instead of completely cutting carbohydrates, the emphasis should be on choosing those who are slowly burning and nutrients: quinoa instead of white rice, roasted sweet potato instead of white bread, lentils and chickpeas instead of pasta.

Simple additions such as a drizzle of vinegar before meals or a cup of green tea can further modulate the glucose response after meals. Cinnamon and magnesium -rich food such as pumpkin seeds, spinach and cocoa has also been shown to support the sensitivity of the insulin.

When the blood sugar is stable, hunger becomes rhythmic and reliable and your energy remains stable. And the urge to snack or graze – more driven by chemistry than choice – starts to fade.

Timing, Rhythm and the Circadian Factor

Food is not only about content, but also about timing. Our hormones follow a circadian pattern, with insulin sensitivity the highest in the morning and early afternoon. This is why the day of the day with nourishing meals and finishing the dinner can improve at least three hours before bedtime and can regulate the same hormones that Mounjaro goals.

I often recommend an overnight stay of 12 to 14 hours, not as a restrictive diet, but as a metabolic reset. By giving the digestive system time to rest for a night, the intestine can regenerate, insulin levels fall and GLP-1 signaling can respond.

The body is starting to prioritize repair over storage and with time, hunger the self -corrected.

Just as important is the body moving every day. Walking after the meal helps glucose to commute in muscles instead of fat. Resistance training improves insulin sensitivity and retains the lean mass, which is vital for a healthy metabolism. And high-quality sleep restores the hormonal balance between leptin and ghreline-de other players in hunger regulation.

Stress reduction is also important. Chronic cortisol disrupts each part of this comparison, from blood sugar control to appetite to fat distribution. Food can also support this. Magnesium, omega-3s, fermented foods and B vitamin-rich greens are all central to calming the nervous system and allowing the hormonal orchestra to play as it should.

You don’t need a puncture to feel full

The success of Mounjaro shows that the appetite is organic, not morally. That alone is a breakthrough.

But only on pharmaceutical products is the innate wisdom of the body forgot. These hunger and fullness signals are designed to work – we just stopped listening.

When we start feeding the body well with real food, with regular intervals and in balanced combinations, hunger becomes reliable again and we no longer have to artificially suppress it.

The ‘Mounjaro diet’ is not a fashion word – it is, simply said, a return to food that regulates rather than stimulates, feeding rather than anesthetis. It is proof that when it is fed in the right way, the body still knows exactly what to do.

Faye James is an accredited nutritionist established in Sydney and author of the perimenopause plan, the menopause diet and the 10:10 diet. She specializes in appetite, metabolism and hormone health for women older than 40