Why They Happen & How to Manage Them
Losing weight can be an exciting and life-changing journey, but it doesn’t always feel straightforward. Many individuals using GLP-1 receptor agonists like Mounjaro (Tirzepatide), Ozempic (Semaglutide), and Wegovy experience reduced hunger, yet still struggle with persistent cravings for sweet or salty foods.
But why do these cravings occur even when appetite is suppressed? Is it normal to feel hungry again shortly after eating? In this article, we explore the science behind GLP-1 medications, why cravings persist at different stages of weight loss, and how to manage them effectively.
The Science Behind Hunger, Satiety & Cravings
Our hunger and cravings are controlled by a complex interplay of hormones and brain signals. Key players include:
- Ghrelin (The Hunger Hormone): Signals the brain when it’s time to eat.
- Leptin (The Fullness Hormone): Helps regulate long-term satiety.
- GLP-1 & GIP (Gut Peptides): Slow gastric emptying, reduce appetite, and improve insulin function.
GLP-1 receptor agonists like Mounjaro mimic the effects of these gut peptides, leading to reduced hunger and slower digestion, making you feel full faster. However, cravings still exist because:
- The brain’s reward system is separate from hunger regulation. Even if you’re physically full, emotional and habitual triggers can still create cravings.
- Your body is adjusting to weight loss. As fat stores decrease, hormonal changes might temporarily increase food-seeking behavior.
- Nutrient needs shift over time. If you’re not getting enough protein, fiber, or healthy fats, your body may signal cravings as a way of seeking missing nutrients.
Why Do Cravings Change Throughout Your Weight Loss Journey?
Cravings don’t always stay the same. Many people notice different patterns of hunger and cravings as they progress in their weight loss journey.
Early Stages (Weeks 1–4 on GLP-1s)
What Happens?
- Rapid appetite suppression occurs.
- Some experience nausea, making food less appealing.
- Cravings may actually decrease due to changes in dopamine and gut hormones.
How to Manage It:
- Focus on small, nutrient-dense meals.
- Avoid sugary foods and refined carbs, which can cause fluctuations in blood sugar and lead to rebound cravings.
Mid-Stages (1–3 Months on GLP-1s)
What Happens?
- The body starts adjusting to a lower calorie intake.
- Cravings for sweets or salty foods may return due to shifts in hormonal balance.
- Some individuals feel hungry soon after meals, even though their portion sizes have decreased.
How to Manage It:
- Increase protein intake (e.g., eggs, fish, Greek yogurt) to keep blood sugar stable.
- Ensure hydration—dehydration can mimic hunger.
- Introduce fiber-rich foods (vegetables, whole grains) to improve satiety.
Long-Term (3+ Months on GLP-1s & Significant Weight Loss)
What Happens?
- Weight loss slows down as the body resists further changes.
- Some people experience plateaus or increased cravings as their metabolism adjusts.
- Emotional triggers (stress, boredom) may play a larger role in food cravings.
How to Manage It:
- Mindful eating techniques (ask yourself if you’re truly hungry or just craving comfort).
- Keep healthy snacks accessible (nuts, seeds, hummus, high-protein bars).
- Prioritize sleep & stress management—poor sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone).
Helpful Tips to Reduce Cravings on GLP-1s
1. Spread Meals Throughout the Day
Eating just once a day can sometimes lead to strong hunger cravings a few hours later. Instead, try:
- 3 smaller meals + 2 protein-based snacks to maintain stable energy levels.
2. Balance Protein, Fiber & Healthy Fats
Meals high in protein and fiber keep you full longer. Try:
- Lean proteins: Chicken, fish, tofu, Greek yogurt.
- Healthy fats: Avocado, nuts, olive oil.
- High-fiber foods: Leafy greens, chia seeds, oats.
3. Manage Emotional Eating
Cravings can often be psychological. Ask yourself:
- Am I truly hungry, or do I just want comfort food?
- If it’s stress-related, try drinking herbal tea, taking a walk, or practicing deep breathing.
4. Consider Adjusting Your Dose (If Needed)
- If hunger and cravings persist despite lifestyle adjustments, your dose of Mounjaro may need to be increased. Speak with your doctor or pharmacist before making any changes.
5. Stay Hydrated
Thirst is often mistaken for hunger. Aim for at least 2 liters of water per day and include electrolyte-rich drinks if necessary.
Trust the Process & Stay Consistent
While GLP-1 medications like Mounjaro significantly reduce hunger, cravings can still occur at different stages of weight loss. It’s important to listen to your body, nourish it with the right foods, and develop mindful eating habits to prevent unnecessary cravings.
🔹 Weight loss is a marathon, not a sprint. If your progress feels slow, remember that slow, steady weight loss leads to long-term success!
For personalized support and guidance on managing weight loss with GLP-1s, feel free to book a consultation with London Pharmaclinic today.
