Hey friends! Hope everyone is well! I'm curious if i should cut carbs out of my diet when I start tirzepatide? I have a hard time seeing this be sustainable and wonder if brown rice with lunch and dinner will wreck my success? What works for you?
Best diet on tirzepatide?
- Thread starter therealdlg
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I don't guess I follow any particular diet beyond watching total calories and making sure I get enough protein, which in practice comes out to be pretty low carb naturally. But if I want carbs I have them (like the fresh baked biscuit I had for my Sunday morning breakfast today). Averaging 1.9 pounds a week, so seems to be okay for me. I often make a rice/meat dish in my rice cooker and graze on it for days until I'm sick of it and the birds get what remains. I'm old and enjoying the freedom Tirz has finally granted me to just eat, without demonizing certain food groups.
When I started my GLP weight loss/muscle retention, I would always eat my carbs before and/or after my work outs.
On non work out days, I try not to eat too many carbs because I heard at least in the morning, carbs hinders the process of GLP's. I don't remember the science behind the reaction. You do your own research dammit.
Carbs isn't your enemy tho. It's the processed foods full of shitty oils, copious amounts of sodium, preservatives, other harmful chemicals that could be contraindicative to the GLP's you're taking.
Remember, you can't eat that much because of Tirz, so what you eat matters more than you think, especially when you're trying to retain muscle and lose fat at the same time.
Also brown rice contains way more carcinogens than white rice. Additionally, you'd have to eat a lot of the brown rice for its benefits to even have an effect on your body ie fiber, certain micronutrients. Just eat white rice.
On non work out days, I try not to eat too many carbs because I heard at least in the morning, carbs hinders the process of GLP's. I don't remember the science behind the reaction. You do your own research dammit.
Carbs isn't your enemy tho. It's the processed foods full of shitty oils, copious amounts of sodium, preservatives, other harmful chemicals that could be contraindicative to the GLP's you're taking.
Remember, you can't eat that much because of Tirz, so what you eat matters more than you think, especially when you're trying to retain muscle and lose fat at the same time.
Also brown rice contains way more carcinogens than white rice. Additionally, you'd have to eat a lot of the brown rice for its benefits to even have an effect on your body ie fiber, certain micronutrients. Just eat white rice.
First of all, good luck on ur journey with Tirz!!therealdlg said:
One thing I see many people do wrong when starting these compounds, is simply eating smaller amounts of the same bad foods, so I really like that you’re already thinking about lifestyle and food habits too.
Don’t be scared of carbs. They’re just energy and fuel. You’re not going to lose more fat just by cutting carbs; at the end of the day, calories are the main factor. If u cut carbs too much, you’ll mostly lose water at first and gain it back whenever u eat them again + u will be in a bad mood after some time, which occurs on GLP1 for some people anyway
Keep carbs in ur diet, just stay in a deficit. If you exercise, I’d put most of your carbs before and after training. Otherwise, just include them around your normal meals.
I’d also aim for around 2g of protein per kg of ur target bodyweight. That’s important because u don’t want to lose too much muscle, or any at all. Otherwise, u might just end up looking flat with a higher body-fat percentage at a lower scale weight.
Start with a small deficit in the beginning. Weigh urself once a week in the morning and watch the trend every 7 days so u can adjust calories if needed. You’ll usually lose water quickly in the first few days, then fat loss becomes more steady. So don’t panic if u lose 4kg in the first week and then only 0.6–1kg per week after that. Slower is usually better and more sustainable.
Also, don’t cut fats too low. You still need a healthy amount of fats in your nutrition for your hormones
I did different from what a lot of people recommend; I changed nothing at the start, and let the tirz do all of the work. Whenever my loss slowed or stopped, I'd titrate up if it was time and lightly step up something; more exercise, calories, cutting carbs, taking out most hyperpalateable foods.
I started in late June of last year and had around 60-65 pounds to lose. I'm 2-6 pounds from goal and have been stepping up and stepping up since I got closer to goal and my margin between "consumed" and "expended" has mattered more. I'm low-ish carb with some whole-food carbs, little to no sweets, little to no hyperpalateable foods, gym several times a week, bicycling or long walks every day, because that's what it's taking to pry those last few pounds off when I'm already reasonably slim.
This would have been miserable if I'd tried to "start strong" even with tirz. But this process has been fairly gentle. Also, it's easier to cut way down the last of my food-based or sitting-on-the-couch-binge-watching-Brooklyn-99-clips comfort when I'm walking around as a hot middle aged woman with great outfits, a body that doesn't chafe or sweat overmuch when I work out, and everybody and their mama remaking "Jesus Christ randompersonrandom you look so hot!" I don't need quite as much comfort from other sources as I did at the beginning.
I started in late June of last year and had around 60-65 pounds to lose. I'm 2-6 pounds from goal and have been stepping up and stepping up since I got closer to goal and my margin between "consumed" and "expended" has mattered more. I'm low-ish carb with some whole-food carbs, little to no sweets, little to no hyperpalateable foods, gym several times a week, bicycling or long walks every day, because that's what it's taking to pry those last few pounds off when I'm already reasonably slim.
This would have been miserable if I'd tried to "start strong" even with tirz. But this process has been fairly gentle. Also, it's easier to cut way down the last of my food-based or sitting-on-the-couch-binge-watching-Brooklyn-99-clips comfort when I'm walking around as a hot middle aged woman with great outfits, a body that doesn't chafe or sweat overmuch when I work out, and everybody and their mama remaking "Jesus Christ randompersonrandom you look so hot!" I don't need quite as much comfort from other sources as I did at the beginning.
Lean, Green, and extra protein. My carbs come only from fruits, vegetables, and nuts. Down 104lbs in 1 year. Eat 3 meals a day with 2 snacks. Eliminate all processed foods, Fried foods, Sodas. Eat whole, natural foods.
For me, what really worked to keep the weight going down is following a really simple rule.
I don't eat things I cannot pull from the ground, pluck from a tree or bush or kill and eat.
I do add a little cheese, spices and butter (not margarine).
That means, I do have carbs, but not processed carbs and I always prioritize protein.
Yes, I still go out to eat on occasion and once in a while I'll eat something decadent, like today I had an eggroll and egg Mei Fun.
I don't eat things I cannot pull from the ground, pluck from a tree or bush or kill and eat.
I do add a little cheese, spices and butter (not margarine).
That means, I do have carbs, but not processed carbs and I always prioritize protein.
Yes, I still go out to eat on occasion and once in a while I'll eat something decadent, like today I had an eggroll and egg Mei Fun.
Lately I have to think of what I can actually eat. I have no appetite. Before was focused on protein & do eat carbs (rice, sourdough bread, etc) but not too much try to add more greens + at night have a protein shake with flax seeds & collagen.
Once in a while I do have something out like a burger, but can barely finish half
Once in a while I do have something out like a burger, but can barely finish half
therealdlg said:
Anything in moderation. Brown rice isn’t bad. But it’s probably best as an occasional side in moderate portions (1/2 cup cooked) rather than a dietary staple. Options like quinoa, califlower rice, or lentils might be better options along side protein and veggies.
Carbs in general get a really bad rap, but a lot of that is related to simple carbs which really are the problem and should be avoided.
So, no, I don’t think it’s advisable to cut all carbs out of your diet. Good carbs are okay and I’ve lost weight while eating them, so it won’t wreck your success.
Bottom line is that priorizing protein is important and that eating at a deficit is key to losing weight.
This gal lost more than half her bodyweight, you should listen to her!!!!FarmgirlRebel said:
In general GLP drugs work, even if you do not eat healthy foods, you just eat less of the not so great foods. Adequate protein on GLP's is a good idea, 1.5g/kg of bodyweight per day to minimise muscle loss.
I think it is easier to stick to a lower calorie diet long term if you avoid hyperpalatable / high calorie / high glycaemic index carbs, partly as it reduces spikes and dips in blood glucose that can trigger increased hunger and partly to train yourself to enjoy foods that are not so calorie dense. If you often give yourself examples of super rich foods , the not quite so rich foods more suitable on a lower calorie diet will not taste as good, if you have those as a comparison. I think that makes sense.
I do not think carbs per se are an issue, but if they are from minimally processed fruits, vegetables or whole grains they will work better to control hunger over time than more calorie dense high glycaemic index ones like breads or processed cereals or cakes or biscuits, even if the number of calories are the same.
I think it is easier to stick to a lower calorie diet long term if you avoid hyperpalatable / high calorie / high glycaemic index carbs, partly as it reduces spikes and dips in blood glucose that can trigger increased hunger and partly to train yourself to enjoy foods that are not so calorie dense. If you often give yourself examples of super rich foods , the not quite so rich foods more suitable on a lower calorie diet will not taste as good, if you have those as a comparison. I think that makes sense.
I do not think carbs per se are an issue, but if they are from minimally processed fruits, vegetables or whole grains they will work better to control hunger over time than more calorie dense high glycaemic index ones like breads or processed cereals or cakes or biscuits, even if the number of calories are the same.
This pack of whole grains has protein, fiber and good calories. Easy and quick staple along with the usual protein suspects of chicken breast, salmon, eggs, cottage cheese and greek yogurt . I always have good veggies I like on hand because it’s so easy to chop up bell peppers, cabbage, carrots, celery and onion to sauté and put on top of the whole grain mix. I like to chop a Tupperware full so I can just grab a handful and throw it on a pan with hot olive oil. Berries, eat blue berries too
The less calories you eat per day, the harder it is to keep your vitamins up, and supplements aren't a perfect substitute.
If you do cut out carbs, be careful not to overdo it with fatty foods, can really come back to haunt you.
I recommend a tracking app like Cronometer, it helps you track your calories but also your nutrients! (You might have to input some manually if they're not there by default). Vitamin deficiencies can really sneak up on you, so it's helpful to know where you're lacking.
If you do cut out carbs, be careful not to overdo it with fatty foods, can really come back to haunt you.
I recommend a tracking app like Cronometer, it helps you track your calories but also your nutrients! (You might have to input some manually if they're not there by default). Vitamin deficiencies can really sneak up on you, so it's helpful to know where you're lacking.
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