Most people chose to have weight-loss surgery because they want a better life. Have you had weight-loss surgery? Are you wanting to have weight-loss surgery? Or are you years down the road after surgery and needing help?
What would it feel like to be the success story? To be the patient that your surgeon is so proud of and even wants to feature you for the program. What would would it feel like to prove to everyone that this was the right decision for you? But what exactly is the best meal plan after gastric sleeve, gastric bypass or gastric banding surgery? Should you count protein? Should you not count protein? How many carbs is okay? What foods won’t upset your stomach? What will satisfy your cravings but not jeopardize your weight-loss?
Thanks for coming by FoodCoach.Me. My name is Stephanie Wagner and I’ve been a registered dietitian specializing in weight-loss surgery since 2009. I’ve also lost 40 pounds since taking my first job in a bariatric clinic and have kept that weight off for more than 4 years. Helping people win the battle against weight is my greatest passion. My desire is to answer all the questions patients think of and to share as much encouragement and support as I can possibly give.
This video is the first video in a 3 part series. I hope you follow along and gain some wisdom in how to succeed in your weight-loss this January. The holidays are behind us so now is the best time to get re-focused on what we need to do to get healthy. So let’s go back to a question I posed earlier…what exactly is the best meal plan to follow after weight-loss surgery?
Every bariatric program is very different. But I’m going to share with you what I believe to be the best diet for success after weight-loss surgery. This is true for any of the surgeries, sleeve, band or bypass. Now I do have to say a disclaimer here that this information is not personalized to you and is not intended to be medical advice. This is simply a healthy postop eating plan that I have found to yield the best results.Eat three meals per day. Instead of small frequent meals which is good if you have NOT had surgery, if you’re a postop patient, an ideal meal pattern includes breakfast, lunch and dinner. One snack is okay if you need it for true hunger and not head hunger.
Of those three meals, you want 70% of that meal to come from a lean and solid protein source. This would include chicken, turkey, lean beef, lean pork, low-fat cheese, and eggs. The emphasis here is on solid protein sources. While some foods may have an excellent amount of protein, the texture is very important here. If something is too soft or is a liquid, you will not get the restriction you want from your surgery, will be able to eat more of that food and get hungry faster. Examples of softer proteins include greek yogurt, cottage cheese, and protein shakes. You can use them on occasion, but not as a general for the best hunger control.
The rest of the meal, which is 30%, is from a non-starchy vegetable. Bell peppers, onion, carrots, broccoli, asparagus, zucchini and more. These provide great fiber, nutrition, texture and flavor to pair well with your protein. Fruit is okay on occasion but really only once per day. Always, always pair fruit with protein. Focus on all your fluids in between your meals. You can drink up until your first bite, but while you eat and for 60 minutes after eating you want to avoid drinking liquids. This will keep food in your stomach longer and keep you away from snacking. Hydrating yourself well will keep your weight-loss going and also control your appetite.
Finally….Avoid starches and sweets for the very best results. Starches and sweets include breads, pasta, rice, potatoes, cereals and of course sweets meaning desserts like cookies, ice cream or pastries. Starches and sweets make you hungry, make your body crave more carbs and eventually stall out your weight-loss or cause weight re-gain to occur. BUT you’re probably thinking. “Well, Steph….that’s easier said than done. Just cutting out starches and sweets when I’m surrounded by them seems way too overwhelming.” You might also be thinking “but how many carbs is okay to have in a day and still lose weight?” Well stay tuned for our next video in the series that will focus on the truth about carbs. Be sure to join our email list so you don’t miss this upcoming video in just a few short days!