For individuals taking weight loss medications such as Mounjaro, enjoying a vacation can present unique challenges due to significantly reduced appetite and altered food perceptions. Personal accounts highlight how these drugs, which curb appetite and can cause side effects like indigestion and nausea, transform the traditional holiday indulgence into a more measured experience. This shift requires a reevaluation of how to approach meals, drinks, and overall enjoyment while traveling.
Michael Ferguson, who has been using Mounjaro for nearly three months, described how his appetite shrunk almost instantly after his first injection. This effect persisted during a ten-day holiday in Greece, where his previous habits of indulging in pastries, gyros, and baklava became unappealing. Instead, he found himself looking wistfully at croissants and unable to consider traditional rich desserts. The medication not only limits food intake but also affects portion sizes and the overall enjoyment of meals, which can be particularly noticeable in cultures where dining is a significant social event.
Ferguson also noted the awkwardness of leaving food uneaten in restaurants, a common consequence of a suppressed appetite. Initially, he attempted to explain his situation to waitstaff, but often met with uncomprehending reactions. The experience was even more difficult when his wife, Zoe, was on Mounjaro and he was not, leading to her struggling with nausea and barely eating while he tried to enjoy his meals.
This year, with both partners using the medication, they adopted a new strategy. They began by sharing starters and side dishes for lunch, and for dinner, they would opt to share main courses if they seemed too large. Ferguson found that his appreciation for Greek cuisine evolved, focusing more on grilled meats, fish, and salads – options that align well with the high-protein, high-fiber diet recommended for Mounjaro users. He observed that Greek food can be well-suited for those on these injections, as the Mediterranean diet offers many suitable choices.
Adjusting mealtimes also became crucial. Mounjaro slows down food processing, necessitating spaced-out meals to ensure hunger for subsequent ones. They implemented a schedule of small breakfasts early in the morning, lunch around 11 a.m., and dinner between 6-7 p.m. This early dinner timing allowed for a few hours before bed, mitigating acid reflux issues. Alcohol consumption was also significantly reduced, with Ferguson limiting himself to one or two drinks per day, a stark contrast to his previous holiday habits which included multiple beers, wine, and ouzo.
Ferguson has already lost 15 kilograms since starting Mounjaro, and aims to lose more. He is considering retiring in Greece, embracing a lifestyle where his current weight is less of a concern.
Expert Guidance for Travelers on Weight Loss Injections
Hazel Shore, a SCOPE-Certified Obesity Specialist Dietitian at Phlo Clinic, offers advice for individuals using these medications while traveling. She emphasizes maintaining regular mealtimes, even in the unstructured environment of an all-inclusive resort, to provide a sense of routine.
At buffets, Shore suggests surveying all options before selecting a plate and then using a balanced plate model: half vegetables or salad, a quarter protein, and a quarter carbohydrates. She also reminds travelers that hotel menus often repeat, so there is no need to overfill plates.
For those who wish to consume alcohol, Shore advises setting specific start and end times, as well as a drink limit. Consuming the first drink with a meal is recommended to prevent an empty stomach, especially with a suppressed appetite. She notes that tolerance for alcohol may be lower on GLP-1 medications, increasing the risk of nausea. Choosing lower-calorie drinks, avoiding creamy cocktails, and alternating alcoholic beverages with water to prevent dehydration are also key recommendations.
Shore suggests redirecting the focus from quantity to quality when exploring local food scenes. Trying small portions of various dishes, such as tapas or mezze, can satisfy a desire for new culinary experiences without a large caloric intake. Sharing dishes with travel companions is another way to sample more foods.
Regarding side effects, Shore stresses the importance of hydration, especially in warmer climates. Heat, alcohol, and medication side effects like nausea can increase the risk of dehydration. She recommends drinking two to three liters of fluid daily and carrying a water bottle. She also notes that symptoms like nausea can mimic foodborne illness, advising travelers to eat from hygienic establishments. Eating small, frequent meals and engaging in gentle walks can help manage nausea and constipation.
Shore advises against pausing treatment for a holiday unless absolutely necessary, explaining that these medications have a long half-life, meaning some will remain in the system even if a dose is skipped. This can lead to continued appetite suppression and potential side effects if overindulgence occurs. She also points out that appetite can return unexpectedly, even mid-holiday. Shore suggests that holidays are an opportunity to practice the healthy habits being built, rather than a break from them.