This week I have mentioned ‘Back to Basics’ on many occasions to those who want to get back on track. But what are they? Here we give you the definitive list …
- Eat a 3 meals a day with a couple of optional small snacks that are high in protein, low in fat and low in sugar. By that I mean under 3-5% fats and the same under 3-5% sugar – the only exclusions being those foods with a high proportion of good fats e.g. avocados. Focus on solid protein that will give you satiety rather than a soft choice that means you can eat more. So we’re talking about cooked chicken, fish, meat, beans, low-fat cheese and eggs for example. Other soft protein foods like yogurt, protein shakes and cottage cheese, whilst being good sources, should only feature once in a while since their texture is very soft and won’t give you great restriction – so you’ll get hungrier sooner.
- Ideally make your meal a minimum of 50% protein, 25% vegetables/salad and 25% starches/carbs and eat in that order. Protein should always be eaten first and is your priority.
- Use a bariatric portion plate (details here) to ensure your portion size is correct or a small side plate. Measure and weigh your food for portion control.
Bariatric Portion, Cook and Serve Measuring Cups
- Do not drink 30 minutes before, 30 minutes after and during your meal (see the reasons why here). Hydrate well between meals so that you don’t experience what you think is hunger but mistaken for thirst.
- Do not demonise any food or food group – carbs are not bad – simply ensure you choose complex ones rather than those of a simple junk-food or heavily processed with a starchy make-up. Likewise good fats also have a vital part to play in a healthy post-surgery diet.
- Eat a wide range of foods to ensure that you don’t become bored with your regime and nature will ensure that it has the virtues of healthy nutrients, variety and low-cost if eaten seasonally.
- Follow the 20:20:20 rule regarding eating over a 20 minute period of time etc (see here). If you have a tendency to eat too fast or take too large a mouthful then consider using a portion controlled cutlery set (details here).
Bariatric Portion Control Cutlery Set
- Take your multi-vitamins, calcium and any other prescribed supplements daily and religiously – no opting out of this one it’s vital for good on-going health.
- Not all foods will suit and you may have a low tolerability to some – but keep trying them and cooked in different ways. Don’t fall into the trap of grazing on ‘slider foods’ (see here) that are easy to eat but offer little nutritional value to your diet and will hamper your loss and may lead to regain.
- Incorporate some exercise into your daily activity as soon as you are able to do so. Again look for something you enjoy and will do – no point joining a gym if you won’t go nor taking up swimming if you don’t like to get your hair wet. The simplest, walking, is a good one since it requires little specialist equipment. There are however classes and workouts for all levels of ability and disability.
- Surgery will fix the ‘pouch’ but it doesn’t fix the head and many patients still have problems after WLS with emotional eating. This is by no means rare and there is help around – do seek it!
- Likewise some patients do experience problems with addiction transfer and help should always be sought if this starts to become a problem in your post-surgery life.
- No doubt some will be worrying that they have stretched their pouch, fouled up their surgery and query revision. It’s rare for this to happen and for most if you’re still alive and kicking then you can face your regain, own it and move on again with this back to basics set up and makeover again. I know countless patients who have lost their regain by sensibly following the regime they were initially given and getting back in the saddle with these basics and losing well again – even years after surgery. Revision patients will still have to go back to these basics again and re-learn what is successful and what is not.
- Seriously consider joining a support group – one perhaps with your hospital or if you haven’t got one then a responsible on-line community that has a great admin team to oversee postings and advice.
- Keep experimenting with food, check out advice and make your post-op life better than your pre-op one. Check our weekly postings of recipes, advice, research and other coping mechanism features and subscribe for our free newsletter on the home page for seasonal help. Check out our social media posts too on Facebook, Instagram and Twitter.
- Eat mindfully by sitting at a table using a knife and fork or spoon rather than on the hoof and watching TV. Savour each and every mouthful and chew well, then chew some more…
- Plan your meals and shop when you’re not hungry or likely to be tempted with poor choice foods. Also plan your meals as much as you can away from home with care. Check our restaurant menus, workplace cafeteria options ahead when you can, or take along a packed lunchbox meal in something like our Bariatric Bento Box (details here).
- Plan and record your food intake (as well as exercise too). A journal will help with this and is good for monitoring when things go right as well as wrong.
Bariatric Weightloss Journal (details here)
- This is a regime for life so make your food work for you – look for bariatric-friendly versions of your favourite meals – we have so many in the archives on this website and if it isn’t there then let us know and we’ll come up with something that might well suit. Likewise check back on past issues of the newsletter for seasonal inspiration or special topics such as ‘eating for 1’, Christmas favourites, special no-added sugar bakes, and ‘Easter specialities’.
Carol L Swartz says
Great information! Thank you.
Zoe Sodja says
Thank you for this information! My RNY was 6 years ago – do I still need to eat such high protein? And how much should I get? Thanks
CAROL says
Hi Zoe,
Yes you will still need to eat a high level of protein and take your vitamins and minerals for life. Most surgical providers suggest 70g protein per day – this should have been with your notes when you had surgery. If you still have contact with your team then maybe best to check with them but this is a general guideline. C x
Tracey Homfray says
Hi I’d love to subscribe to this site. Just came across it and it’s awesome. How do I do this.
Many thanks , Tracey
CAROL says
In the subscribe box on the home page Tracey – I have added you for speed so that you get the latest but you can unsubscribe any time if you wish to do so. Carol x
Jill Carter says
This was so helpful. Thank you so much!!! I need to go back and read it again. I am 18 months out from RNY and have completely hit a brick wall. I am no where near my goal weight and really need a re-start. I went through too much to just quit and give up -just need a little push.
Jveega says
Great information! I do feel though that it’s best for me to look at sugary foods as devilish. Those cakes and candies have no place in my life. They add no nutritional value and just jack up your hormones to eat more and store fat. There is nothing good about those foods other than enjoyment but there are other ways in life to find such enjoyment. Now that thanks to this surgery I recognize that sugary stuff makes me gain weight I want nothing to do with them.
Missy says
I love this site! I am 4 years out and I have been on a plateau for a very long time. I had the lap band procedure so I know that the weight loss is a lot slower than the other procedures. I am starting to get discouraged and losing hope because the scale hasn’t moved in a very long time. In the beginning, I did lose a lot of weight. I have not gained 1 pound of that weight that I lost, so I am thankful for that. Any advice how to break plateau? I am literally 30 lbs away from goal but I’ll take 20 to start.
CAROL says
Thanks for such kind comments – it sounds like on the whole you are doing really well but I share your frustration with the scales not moving and reaching a plateau. We cover this in a few features on the website (put plateau in the search box on the home page and up will pop some suggestions). But just about the best start would be to look at this one and see if it helps https://www.bariatriccookery.com/how-to-break-a-weight-loss-plateau-or-stall/ many have said it has helped them (because you’re certainly not alone). Carol x
Eileen Thomas says
How do I subscribe to this please?
CAROL says
You can subscribe on the home page in the box provided but I have added you to the list – if you don’t like it and wish to unsubscribe then simply do so when the next newsletter arrives automatically. There is an unsubscribe box at the end of the newsletter to facilitate this. I am however hoping that you will enjoy and find useful. Carol x