Eat These 7 Foods on Ozempic or Mounjaro

If you're taking Ozempic or Mounjaro or one of the other shots for weight loss and you're not eating these foods, you're asking for trouble. These medications make you eat a lot less food. That's part of why they work, but your body still needs the basic building blocks. You still need protein, you still need vitamins, you still need minerals, and you still need healthy fats. You need to protect your muscles, your bones, and your connective tissue from falling apart because is you're not getting enough nutrition. So if you're only eating half as much as you used to, and you're filling up on bread, cookies, cakes, candy, crackers, and other ultra-processed, nutrient-void things, you're asking for trouble. In this video, I'm gonna be walking you through the seven foods that you absolutely must include in your diet if you're taking Ozempic, Wegovy, Zepbound, Mounjaro, or another one of these shots. But first, I want you to understand why does it matter what I eat, because I'm taking these shots to lose weight, what does it matter what I eat? Here's why. Here's the simple way to think about it. Let's say before you started taking the shots, you would eat about 20 bites of food in a meal. Now you're gonna eat 10 or 12 bites of food in a meal. If you're eating a lot of nutrient void things, then you're gonna be getting half as much nutrition as you were before. And even though you're trying to lose weight, your bones, your muscles, your internal organs, your connective tissue, your brain, they still need the same amount of nutrition as you used to be getting, minus the carbohydrates and the ultra-processed crap, they still need the same amount of nutrition. Your brain and your muscles and your bones and your body need fat and protein and vitamins and minerals, and if you're not getting them, you could develop serious deficiencies, you could have serious symptoms, signs, and complications. On these shots, you have to really think about it as every single bite of food matters, because if you're eating things without nutrient density, you're gonna have problems. Now, the other thing about these shots is that they make you care about food a lot less. They make food less pleasurable. They make food often less tasty. And so many people just eat comfort foods when they're on these shots. They just eat foods that are super full of sugar and artificial flavorings because that's all they really want. But I want you to change your mindset if you're taking these shots. The goal is not to just eat a few bites of something. The goal is to eat a few bites of something that is as nutrient dense as possible because your body still needs you to feed it, even if you're trying to lower the number on the bathroom scale. So on these shots, it becomes very easy to under eat protein, to under eat vitamins, and to under eat minerals, and to under eat healthy fats. And your body will suffer from that. Your mental health could even suffer from that. I want you to lose body fat, but I do not want you to lose muscle or bone strength or mental capacity. The basic rule is very simple. Eat the most important foods first at the beginning of each meal. If you're hungry or if you're forcing yourself to eat a little bit, it's gotta be the most nutrient dense foods first. And here's the list. Food number one is eggs with the yolk, always with the yolk because that's where the essential fat, the essential vitamins and minerals are. The white is all protein, which you also need. So even if you're just able to eat one or two eggs now, whereas before you could eat four or five or six, still always start with eggs. They're as close to a superfood as any food out there. Each egg contains all the building blocks to build a complete chicken. So that makes it by definition a superfood. They're easy to cook. They're easy to eat. You can season them up a hundred different ways. You can make the texture different. And so if the shot really turns off your enjoyment of food and you just really are not hungry at all, you can soup up eggs so that they're kind of tasty, even though when not many things are tasty on that shot. So if your appetite is half of what it used to be before you started these injections, that's not the time to let toast and jelly fill up your belly. Food number two is beef. Beef is nutrient dense. It's got all the protein and fat your body needs, plus many of the vitamins and minerals. Again, you can cook beef 20 different ways, you can season it up many different ways, and it's gonna give you the nutrition your body needs in just a few bites, whereas if you were trying to get all the nutrition you need with grains or with beans, you're gonna have to eat a pound of those to get the nutrition and the nutrient density that would be in one or two ounces of beef. So if you're on Ozempic or Mounjaro, I'd much rather see you eat four ounces of beef and then maybe a bite or two of something else than to start your meal with something that's nutrient void and then try to eat the beef at the end of the meal. Number three, sardines. I know, I know, if you don't love them, I understand, but ounce for ounce, they punch way above their weight when it comes to nutrient density. Since you're not really loving food anymore anyway, why not get sardines with the bones in and the skin on, However you gotta get the sardines down, only a few bites of sardines is gonna give you the nutrient density that you would have gotten from 20 or 30 bites of your old way of eating. If you hate sardines, I get it, but just remember, you're not eating as much food, so if one or two bites can do what 10 or 20 bites used to do, you really ought to give it a try. Food number four is salmon. And so for those of you who really hate sardines, Salmon is another great way to get some omega-3 fatty acids, some iodine, some selenium, some B12. Just a few bites of salmon are gonna give you the nutrient density that five, 10 or 15 bites of the less nutrient dense foods are gonna give your body. And I want you to never forget that even though you're trying to lose weight, what you're really trying to lose is fat. You're not trying to lose bone or muscle or brain performance, you're trying to lose fat. and so we've got to get the nutrition in your body that your brain, your bones, and your muscles need. Now, if you notice that a lot of these foods I'm telling you, well, actually all of them, are carnivore foods, it's not because I'm trying to trick you into eating a carnivore diet. It's because the foods that I'm listing, these foods are the most nutrient-dense superfoods on planet Earth. There is no other food that somebody can bring to you and say, hey, one bite of this is like eating 10 bites of that other food. These are the seven foods that fit that bill. Food number five is liver, and I made it number five, not because it's not the most nutrient-dense food on the planet Earth, because it is, but because so many people don't love it. And so what I want you to understand is is that just one or two bites of liver can give you the nutrition in 20 or 30 bites of most foods that are made of plants or made of grains or made of beans. If you're like, dude, I hate liver, I'm never going to eat liver, then I would highly recommend that you find a beef liver supplement like Ancestral Supplements Beef Liver Capsules. You can take two, four, or six of these a day, and it's like eating one or two or three ounces of liver, but you didn't. You just took some capsules instead. It's one of the very few supplements that I recommend that people take. Chicken liver is great, beef liver, goose liver, duck liver. It doesn't matter what kind of liver it is for many people chicken liver is kind of the gateway liver because it's the it's the most mild it's the least livery of the livers so you could buy some chicken livers chop them up very small little cubes bread them in some pork panko and some parmesan cheese fry them in some bacon grease just a few bites of that is going to replace the nutrition in up to 20 bites of less nutrient-dense foods. Food number six is oysters or other shellfish, other seafood, other mollusks. So whether it's oysters, whether it is mussels or other mollusks or seafood, they are full of many, many minerals that just occur naturally in seafood that don't occur naturally in plants that are grown on the dirt. So just a bite or two of these can give you so many of the vitamins and minerals, and in many cases, omega-3 fatty acids that your body and your brain need because you're just not eating as many bites of food on these injections. Then food number seven is full-fat Greek yogurt, unflavored and unsweetened, or full-fat cottage cheese, again, unsweetened. Sugar, although it's tasty, doesn't give you any meaningful nutrition. You're eating way fewer bites of food. Every bite of food has got to be a great source of healthy essential fats and proteins and vitamins and minerals. Greek yogurt, full fat, and cottage cheese, full fat, fit the bill. They're easy. You don't have to cook them. For many people on these injections, just the smell of food cooking is like, oh, I just can't, I don't like it. It makes me kind of nauseated. You don't have to cook full fat yogurt or full fat cottage cheese. You can just pop open the container and take a few bites. If you really want to, you can mix in some berries or some nuts. That's going to help a little bit with the nutrition and maybe make them more palatable. Always buy the plain or the unsweetened versions because the last thing you want to do is be taking up your limited stomach space with sugar or some other sweetener or some other filler. So once you understand the basic idea, you're going to eat less food, then you can be like, okay, I get it. Every bite of food needs to be very nutrient dense. You've got it figured out now and that's what you have to operate on. Now, if you don't know which foods are nutrient dense or which are nutrient void, and this is easy to do if you watch a lot of mainstream videos or news articles about, hey, you should eat this and not eat that, you may not even know what's nutrient dense. And so that's why I've got hundreds of videos on my YouTube channel talking about the most nutrient-dense foods on planet Earth. So it's not that Ozempic or Wegovy, Mounjaro, or Zepbound suck the nutrition out of your body. That's not how they work. You just wind up putting less nutrition into your body because your appetite is less, your craving for food is less, your enjoyment of food is less when taking these injections. So I wish you luck on your weight loss journey. I hope you lose 20, 30, 40, 50, 100 pounds, but I hope that the vast majority of the weight that you lose is stored fat. I hope that you lose very little muscle, bone strength, or brain function because that's not the goal, right? Now, if you're on one of these injections and you're like, yeah, that answers some questions, but I've still got way more questions, then I would highly encourage you to join the Proper Human Diet community. We talk about nutrient-dense foods and how to prepare them so that you can enjoy them every single day. I do about four hours of live Q&A every single week inside the PhD community, so you can always ask me your questions. Now, if I'm asleep, you can also ask Dr. Barry AI your questions as well. He's been trained on all of my books and videos and interviews, and he answers every question you ask just like I would answer your question. There are also multiple people inside the PhD community who are using low-dose Ozempic, Wegovy, Zepbound, Mounjaro as part of their weight loss journey as well. And they'd be happy to hook up with you and be an accountability partner or just a friend walking the same path together. This is Dr. Berry. I hope this video helped you a lot. Don't forget to subscribe on the way out.