Get Back On Track: Weight Loss, Nutrition and Healthy Eating Tips:

Unfortunately there is no tip or trick that serves as “the magic weight loss bullet.” Weight loss, even after surgery, requires focus and dedication. While this may seem difficult and frustrating at times, the results of all that hard work are not only exciting but life-changing. To help you along the way, here are some nutritional tips to give you the upper hand. You can also attend our weight loss support groups, which include grocery shopping pointers, or visit our weight loss recipes page for more information on how to use the tips you’ll find below:

Healthy Eating Tips:

• Eat 3 meals per day!!  Do not skip meals or go more than 4-5 hours without eating.  If you are not hungry for a meal, drink a protein shake. 
• Eat solid meals to help with satiety.  Liquids pass through the stomach pouch more quickly than solids, leaving you hungry soon after!  
• Wait 30 minutes after eating a meal to drink a beverage.
• Consume protein first at each meal.  Aim for 60-80 grams per day.  
• Include vegetables and fruit.
• Limit starches!  Bread, rice, pasta, and potatoes can add unwanted calories and take up room in your stomach pouch that could be used for protein, vegetables or fruit.    
• Choose low calorie snacks - <100 calories - and avoid eating after dinner!  If you are hungry between meals try adding a mid-morning or afternoon snack of protein, fiber, or low fat dairy to curb hunger. Try fresh fruits, vegetables, and low fat cheese.  Avoid 100 calorie snack packs of cookies or chips.
• Drink plenty of fluids between meals.  
• Drink calorie free beverages between meals like water or decaf green tea.  Avoid fruit juice and soda!
• Food Journaling will help you get back on track!  Click here to download a food journal.
• Attend monthly support groups.
• Exercise consistently!  Aim for 3-4 days per week of exercise. Join a fitness program or aquatic center.

Protein Intake:
 
One of the obstacles after bariatric surgery is consuming enough protein.  Aim for at least 60 grams per day. Try these tips below:
 

• Consume a high protein, low calorie shake for breakfast or lunch.
• Drink protein water between meals, such as Isopure or Stacker2. 
• Add protein powder to soups, shakes, puddings, and flavored waters. 
• Add low-fat cheese to vegetables, meats, eggs and soups. 
• Add 1-2 protein snacks per day, such as lowfat cheese, a boiled egg, or a turkey and cheese roll up. 
• Start food journaling to track your protein intake!
  

Our Nutritionist will provide you with handouts and recommendations on types of protein shakes and supplements to take after surgery.

Vitamin & Supplement Websites:

www.bariatricestore.org – offering online bariatric specific chewable vitamins and protein supplements.  

www.nutrametrix.com/myvitamins/ - Providing liquid isotonic vitamins and minerals.    

www.barigoodlife.com – Offering a journal/workbook that includes food and exercise journals, goal setting charts, back on track and weight charts.