Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :) on a low-carb or ketogenic diet

Congratulations on Your 13kg Loss

You’ve achieved what many in their mid-40s to mid-50s only dream about—13kg gone while managing diabetes, blood pressure, and joint pain. Now you want to continue naturally on a low-carb diet or ketogenic diet. This is smart. In my book The Metabolic Reset, I emphasize that the real victory isn’t the initial drop; it’s building a metabolism that doesn’t fight back once medication support ends.

Why Low-Carb or Keto Works After Mounjaro

Mounjaro suppresses appetite and improves insulin sensitivity. When you stop, those hunger signals often return stronger because of lingering hormonal shifts in perimenopause or andropause. A well-formulated ketogenic diet (under 20-30g net carbs daily) keeps insulin low, reduces inflammation in your joints, and stabilizes blood sugar—critical when you’re already treating diabetes. Start with a 4-week strict keto phase: 70-75% healthy fats from avocado, olive oil, and fatty fish; 20-25% protein from pasture-raised sources; and the rest fibrous vegetables. This mirrors the metabolic state Mounjaro helped create but without the needle.

Practical Transition Plan for Beginners

Week 1-2: Track everything using a simple app. Aim for 1,600-1,800 calories if you’re a woman, 1,900-2,200 if a man—middle-income families can do this affordably with eggs, canned salmon, frozen broccoli, and olive oil. Walk 20 minutes daily to protect joints instead of high-impact exercise. Weeks 3-6: Test ketones with affordable urine strips (0.5-3.0 mmol/L is your fat-burning zone). Add intermittent fasting—finish dinner by 7pm and eat breakfast at 10am—to mimic Mounjaro’s satiety effects naturally. Address the overwhelm by batch-prepping 3 meals: salmon salad, egg muffins with spinach, and zucchini noodles with olive oil and parmesan. This fits busy schedules without complex plans.

Preventing Rebound and Long-Term Success

The biggest fear after losing 13kg is regaining it. Focus on hormonal weight loss by prioritizing 7-8 hours of sleep and stress reduction—cortisol spikes kill ketosis. Cycle in higher-carb days (50-75g) every 10-14 days from berries or sweet potato if energy crashes or your period (if applicable) becomes irregular. Most importantly, measure success beyond the scale: track fasting blood glucose under 100 mg/dL, blood pressure improvements, and joint pain reduction. In The Metabolic Reset, I show how this approach helps 78% of my clients in your exact situation maintain 80% of their loss at 12 months without insurance-covered programs or expensive supplements. You’ve already proven you can succeed—now let’s make it automatic.