The Definitive Bariatric Cookery ‘Back to Basics’ List

 

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 Plate 

 

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’.