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)
• Milkshakes
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
•shrimp •coconut
•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
•dried fruit
•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.
