The change Starts Here and I can help you get there, with Determination and Will Power que can make it happen, but before you enroll in this life changing adventure these are the things that you have to know and have to do to make it happen...
Three basic goals you have to follow:
- GET EVERYTHING READY – Food shop weekly. Think about what you will eat during the week, buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health.
- PREPARE FOR MEALS – Think ahead each week to what meals you will be preparing for breakfast, lunch, and dinner and do some preparation ahead of time.
- SCHEDULE YOUR MEALS – Eat meals close to the same time every day. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently.
Very important aspects to take in consideration:
- Eat protein foods first
- Eat within one hour of waking up
- Schedule small meals approximately every 3–4 hours
- Chew foods well and eat slowly (at least 30 minutes)
- Don’t drink with meals
- DO NOT drink carbonated beverages such as soda
- DO NOT smoke
- Eat until satisfied or have met meal size
- Sip fluids slowly
- Continue taking your vitamin and mineral supplements daily
DO NOT DRINK YOUR CALORIES!!
Liquids will pass through the reduced stomach pouch quickly and you will not feel full. This is a great way to gain all your weight back, we share you some liquids/drinks you should avoid:
• High calorie drinks • Special coffee drinks
• Beverages made with sugar • Soda
• Alcohol • Juice (no more than ½ cup daily)
PAY ATTENTION TO PORTION SIZES!!
- Keep portion sizes small
- See handout on food groups
To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide... Keep in mind that you will stop eating when your hunger is gone or when you feel comfortable.
• Continue to use a scale and measuring cups consistently to keep yourself in check.
• Continue to eat small pieces of food and chew your food thoroughly and eat slowly.
EAT ON A SCHEDULE!!
You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal.
AVOID HIGH FAT FOODS:
• Fast food • Junk food (chips etc.…)
• Dining out often • Donuts, cakes, cookies, pastries, chocolate
• Fried foods • High fat meats like bacon and sausage
• Creams & Gravies • High fat casseroles
• Foods made with cream or gravy • High fat convenient foods (frozen pizza, boxed meals)
• High fat dairy (cheese, ice cream)
CONSUMING HIGH-FAT FOOD ON A REGULAR BASIS COULD CONTRIBUTE TO WEIGHT REGAIN!!
•The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food. Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food.
•Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle.
•To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat.
•A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day. Sources of carbohydrates and fiber include whole grains, fruits and vegetables. Protein sources are lean meats, meat substitutes and low fat dairy.
POTENTIAL PROBLEM FOODS:
Some foods have difficulty passing through the opening of the stoma and may cause blockage. These include foods such as:
•red meat (beef and pork) •nuts
•untoasted or doughy bread •popcorn
•pasta •greasy food or fried food
•rice •seeds and skins of fruits and vegetables
•peanut butter •membrane of citrus fruits
•fibrous vegetables like corn, asparagus and celery*
*Fibrous food should be avoided as they have the potential to block the stomach... If you would like to eat asparagus or other fibrous foods once in a while, then you must be sure to cook them well, cut them into very small pieces first and then chew thoroughly.