10 commandments of bariatric eating!

1. - You shall eat all your protein first: Protein rich foods delay stomach emptying and will help keep you feeling full long after you're done with your meal. Post bariatric eating involves protein at every meal and snack. Be sure to eat your protein first and avoid filling up on other foods and leaving no room for your protein!

2.- You shall eat solid foods over soft, mushy, or liquid foods: Solid foods will fill up your pouch and stay in your pouch longer than soft, mushy, or liquid foods do. You'll require more food to feel full when the consistency of your meal is soft, mushy or liquid.

More food = more calories = slower weight loss!

Examples of "solid" foods: chicken, turkey, fish, beans, whole fruits and vegetables, salad, whole wheat bread, brown rice, etc.

Examples of soft, mushy, or liquid foods: soup, Frappuccino, milkshakes, ice cream, etc.

3. - Avoid eating and drinking at the same time: Solid food + liquid beverage = slushy, mushy consistency. Also creates a full sensation which is not good and doesn’t allow you to get all the nutrients.

4. - You shall avoid drinks/liquids with calories: After bariatric surgery, the liquids pass through the pouch fairly quickly without giving you a feeling of fullness or satisfaction. Drinks like regular soda pop, juice, milkshakes, coffee drinks, and sweetened beverages contain a lot of calories.

You can drink a lot of liquids without getting full and that means you can take in a lot of calories without ever feeling full if you're not careful to choose zero calorie beverages.

5. - You shall take small bites: Take bites only as big as a pea, pencil eraser, or a dime when eating after bariatric surgery. A small bite of food in your mouth guarantees only a small bite of food will find its way down to your stomach.

Having only a small amount of food trying to pass a gastric sleeve will lessen your chances of causing an obstruction.

6. - You shall chew thoroughly: Chewing thoroughly help you slow down, avoid overeating, and minimize the chance of obstruction caused by large food particles.

Bariatric surgery eating requires that you chew each bite 25-30 times or until the food in your mouth is unidentifiable.

7. - You shall eat slowly: This will prevent you from overeating which can cause you to vomit and/or cause your pouch to stretch. A stretched pouch means you'll need more food to feel full. Try putting your fork or spoon down between bites and allow 20-30 minutes to finish a meal.

8. - You shall stop eating once you are full: Persistent over eating after bariatric surgery can also cause your pouch to stretch which means you'll need larger portions of food to feel full.

9. - You shall stay Hydrated: Drink 6-8 cups of calorie free fluid every day.

• Water

• Sugar free, non-carbonated, caffeine free or decaffeinated beverages:

• Diet Snapple

• Sugar free Kool-Aid

• Decaf tea or coffee

• Herbal tea or coffee

• Artificially sweetened flavored wáter

• Crystal Light

10. - You shall take your daily vitamins: Good quality bariatric vitamins are essential so remember to take them daily.

For more information visit: www.longtermwls.com

Post Op Bariatric Surgery Diet! - General guidelines

The Long Term WLS / VSG Post-Op Diet is designed to bring about significant weight loss, and learning new eating habits helping to maintain this weight loss over time...

In general, the diet includes foods that are high in protein, and low in fat, fiber, calories, and sugar. Important vitamins and minerals are provided as supplements. It is also crucial to get enough protein right after surgery, to make sure that wounds heal properly and over the long term, to preserve muscle tissue. Too much fat delays emptying of the stomach and may cause reflux, nausea, stomach discomfort, or diarrhea. Sugary foods like candies, cookies, ice cream, milkshakes or soft drinks, sweetened juices, and most desserts are foods high in calories and fat, and they can promotes dumping syndrome in some patients with by-passed stomach.

The Long Term WLS / VSG Post-Op diet (basically, in gastric bypass or restrictive procedures) unfolds in 4 Phases:

•  The first phase of the restricted diet, after the operation, consists in clear liquids for 2-3 days.

•  And then followed by phase two a low-fat full liquid with high protein content (At least 60 g/day) for 2 to 4 weeks. Liquid yogurt based-diet, preferable with added protein or commercial products of enteral nutrition vs. formula-diet (as usual in the very low calorie-diet) are some of the alternatives at this period.

• Soft/blended diets are indicated 4-6 weeks after discharge (some patients may need to wait longer).

• The puree diet includes very soft, high-protein foods like egg, low-fat cheese, or blenderized lean meats like chicken, veal or pork and fish (red meats are usually less tolerated).

The regular diet starts about 12 weeks or later after bariatric surgery... It is important to start with high-protein foods, like white eggs, lean meats, cheese or milk, at every meal. Each meal should take between 20-30 min, in much smaller amounts (50-100 g), and chewing carefully. Fluids should be consumed on a near-constant basis; sip slowing but only in between meals. It will be necessary to contact to a dietician for advice on planning an individualized regular diet pattern, and management of lifestyle changes.

Remember to follow the meal to make sure that you lose more weight and also to create a better eating habit, once you learn to eat better and healthier you will feel better and prevent future digestive problems.

Nutrition after weight loss surgery - Frequently asked questions

Its pretty common to have doubts and concerns before and after weight loss surgery, so we asked to our patients their most frequent concerns related with surgery..
For more doubts or questions, contact us! 1 888 349 4769

• Why have I been requested to lose weight prior to surgery?

A: It’s not that you have to lose weight the pre-op diet that we provide is focused to reduce your liver size and prevent any risk during surgery, also it helps you to have a better and faster recovery.

• How long will I be in the hospital?

A: The hospitalization is typically 3 days and 2 night stay.  The recovery period varies, but some patients return to work within a few weeks after the operation. Their only restriction is no heavy lifting for six weeks after the operation.

• How often will I come back for checkups?   

A: Unless you live close by every six months if not do general blood test every six months just to check that your levels are normal.

We also recommend patients stay as connected to the program as possible by attending support groups regularly. So stay in touch on our Facebook group.

• What should I do if I am feeling nauseous?  

A: First look at your eating behavior. You may be eating too much and/or too fast. It is also very important to keep food records to see if this is related to certain foods. Also contact us or our nutritionist if issue continues.

• Why is protein so important?

A: Protein is essential after surgery to help the healing process, and preserve your lean body mass (muscles). Meeting your protein goals is essential, and you also want to EAT YOUR PROTEIN FIRST!

• What if I am vomiting?

A: Vomiting is not an uncommon occurrence, however it can be controlled. If you are vomiting, there are some things you should be looking out for:

- Are you eating your food too quickly?

- Note the texture of the food. Is it too dry? Most often you will find meats difficult to tolerate. Make sure your meat is moist. If you are still not tolerating them, you can make substitutions for these foods. Leave them out of your diet for a few weeks and try them again at a later date.

- Are you chewing your food well? Enjoy, feel, and taste every bite.

- Remember to drink fluids separately.

- Do not eat and drink at the same time. Wait approximately 30 minutes before and after a meal to drink liquids. Most often liquids fill you up and may cause distress, making you feel like you need to vomit.

- Alcohol and coffee create an acid environment in your stomach and can produce vomit.

- Dinner after 7 pm also is important to be aware of.

• Why is fluid important?  

A: It is important to maintain fluids intake of about 64 ounces or more per day. This will help maintain the appropriate body levels of fluids and replace the losses from weight loss. You need to take small slow sips of fluids throughout the day.

Fluids should have minimum calories, no caffeine and no carbonation. To help meet both nutrition and fluid goals you need to keep fluids separate from meals by at least 30 minutes.

• What is the size of my new stomach or pouch?

A: About 1 ounce, which is approximately the size of a small shot glass

• Will I experience some hair loss?  

A: This happens on rare occasions it's more common on the gastric bypass. Sometimes after surgery patient will complain of hair loss. It can be related to not getting enough protein or vitamins in your diet. This is often the body’s response to rapid weight loss. Hair loss is usually not permanent and re-growth typically occurs 3-6 months after it starts falling out.  Talk to your dietitian if you are experiencing this.

• What should I do if I am having a problem with constipation?

A: You may need to increase your fiber and fluid intake. Food records will help you quantify how much you are actually drinking. Adding a fiber supplement may help. If increasing fiber doesn’t help, you may try milk of magnesia, prune juice or stool softener.

• What do I do if I have gas and bloating? What if I have some diarrhea?

A: Some patients may experience these symptoms due to sugar found in milk products called lactose.  If you are intolerant to lactose, it may cause cramping, gas bloating, and/or diarrhea. Switch to lactic products or soy products.   

Also make sure you are not eating too much or too fast. Slow down your eating, take small bites and chew well... If you get a severe dehydration you need and IV, got to the ER to have it applied by a nurse or a doctor.

• What if my weight loss slows down?

A: Your weight loss may seem like a staircase. You are also going to experience “plateaus” and this is normal. Everyone will lose weight at a different rate, so please do not compare yourself to other people. If you hit a plateau (not losing weight for longer than 2 weeks), continue to keep food records and track your exercise. You may need to adjust your diet or exercise to help with your weight loss. If a plateau last longer than 4 weeks call your dietitian.    

• What is the Honeymoon period?  

A: Often you may experience a lack of appetite after surgery. In turn this often causes patients to skip meals, depriving themselves of the nutritional needs. You will need to plan to have 4-6 small meals per day to meet your nutrition goals and have a successful weight loss.  

• What is dumping?  

A: Almost flu-like symptoms (nausea, vomiting, sweating, bloating, diarrhea, etc.) that usually occur after high-fat or high sugary foods.

The symptoms typically last about ½ hour. However, not everyone experiences dumping. To avoid these symptoms, you should select foods that have 14 grams of sugar or less per serving and 3-5 grams of fat or less per serving.

• Why should I take vitamins?

A: Being compliant with your vitamins is key for your health, meeting your nutrition goals, and preventing deficiencies. We will test your labs periodically to help prevent and/or treat any deficiencies you may develop.

• Will I be able to take my prescribed medications after surgery?

A: Small pills or capsules can be taken as before. Larger medications may be broken or crushed, or alternate medications may be prescribed. Check with the medical team or your prescribing physician's.  

• What could be causing me to feel a tight feeling in the middle of my chest while I am eating or right after I eat?

A: A tight feeling when eating is usually a warning sign that there is something about your eating behavior or food consistency that is not right. You may be overeating or eating too fast. Time yourself when you sit down to a meal. Remember it should take about 10 minutes to eat 1 oz food. Make sure that your food preparation methods and food consistencies are appropriate for your diet stages.  

• When am I allowed to drive after my surgery?

A: You are allowed to drive when you are no longer taking narcotics and have enough mobility to drive safe.

• When can I return to work?

A: You may return to work as soon as you feel able as long as you are not required to do heavy lifting as part of your job. Typically 2-6 weeks for most desk jobs, and 6-8 weeks for manual labor jobs. 

Crave Smart! Post bariatric surgery tips...

Even if you're haven't gone through bariatric surgery, Food cravings is something that most of us if not everybody has pass through and as for why they happened there is no single explanation; explanations range from low serotonin levels affecting the brain centers for appetite to production of endorphins as a result of consuming fats and carbohydrates.

Foods with high levels of sugar glucose, such as chocolate, are more frequently craved than foods with lower sugar glucose, such as broccoli, because when glucose interacts with the opioid system in the brain an addictive triggering effect occurs.

The consumer of the glucose feels the urge to consume more glucose, much like an alcoholic, because the brain has become conditioned to release "happy hormones" every time glucose is present. There is evidence that addiction and food craving activate some of the same brain areas.

There are also certain types of cravings that range from:

• Sweet

•  Salty

• Creamy

• Crunchy

And when these cravings occur it’s normally our body telling us what it needs, Chocolate one of the top contenders in the craving area is contains the neurotransmitter phenylethylamine, which is important for the regulation of the body’s release of endorphin's. Endorphin's are released following a stressor and result in a sense of relaxation. Exercise and sleep are two alternative ways to help facilitate the release of endorphins. 

Craving salt may be partly due to being dehydrated. When dehydrated the body loses water, electrolytes, and salt, and by ingesting salt, water retention can be increased.

Those who don't have food cravings might say that such cravings are "all in your head," and new research suggests they are right. It is all in our heads: several specific areas of our brains, actually. Areas of the brain responsible for memory and sensing pleasure are partially to blame for keeping those food cravings coming.

Beyond the physiological reasons for food cravings, they often have something to do with emotion and desire. For many of us, cravings kick into high gear when we're stressed or anxious. Carbohydrates boost our levels of the hormone serotonin, which has a calming effect. And recent research suggests that the combination of fat and sugar may also have a calming effect.

But there are ways to prevent these cravings:

•  Don’t skip meals: If you eat at your correct time and eat your complete meals you shouldn’t have any problems here.

•  Exercise and take care of yourself: By exercising you release stress and by doing this you feel more relieved and happy and can endure until the next meal.

• Control the craving monster: If you feel that the craving is to powerful and it’s taking over you, know what type of craving it is and provide that specific crave.

There is always the healthy option to give into those cravings and have a better option for snacking also  so for more info on what types of healthy snacks and for having a better meal plan contact us at longtermvsg@gmail.com

Start with the right foot! - Life after bariatric Surgery

After weight loss surgery you normally take a few days off from work or from other activities, also when you start to see the changes you want to jump quickly to working out but there are a few things you need to know before starting.

On one of our blogs we talked about how to work out and there I mentioned that it’s really important that you get the correct equipment for you, one of the most recommended item is the belt (workout belt and support belt).

But before I start getting more into the type of belts and when to use them first let’s talk about when can you start your normal activities...

• ain: Normally its gone by the first week from there on you stop feeling it, if by the first month pain is still there contact your doctor to know how to relieve it.

• Activities: First week you might feel weak and that’s normal, it happens because all your body’s energy is at a recovery state and also you don’t get much food (remember that when undergoing through this type of procedure a 80% is normally removed) so it has to get accustomed to that big change.

But when can I start my regular activities?

It is recommended to start one week after surgery if you have a desk job, also your exercise needs to start by taking long walks (30-40 min.) If you have a more demanding job then talk to your doctor so he can determine in how much time you can start... Now let’s go back to belts, it is really important that you know which belts are used and in what circumstances they have to be used.

Support Belts:

The support belts normally go with persons that are standing for long periods of time or also are at the desk for more than 4 hours, you can find these ones as lumbar support belts, lumbar braces or back support belts.

*If you want to work out with these types of belts the best exercise is walking or using the thread mill.

Work out belts:
Well there isn’t much to say here their purpose y to help you do heavy lifting, what I can really tell you about them are that if you have a more demanding job carrying stuff above 20 lbs. get one so you can do your job more easily.

Still not convinced?... Well let me tell you 3 benefits on how using belts work.

1. - Belts stabilize and reduce stress on spine.

Increasing intra-abdominal pressure is similar to inflating a balloon inside your abdominal cavity. The pressure inside the abdominal cavity pushes on the spine to support it from the inside, while the core muscles in the abdominal wall and lower back push on the spine from the outside. This inside and outside pressure acts to stabilize the spine and reduce the stress it receives when lifting heavy weights. This is how lifting belts can help to protect against back injuries during lifting. It's not due to the belt supplying the support; it's due to the way that the body reacts to the belt that supplies the spinal support.

2. – Belts create better body biomechanics

Research shows that when lifting boxes, wearing a lifting belt reduces the amount of spinal flexion (forward bend at the spine), spinal extension (bending back of the spine), and lateral flexion of the spine (bending side to side), but increases the amount of flexion at the hips and knees. In other words, a belt forces you to lift more with your legs than your back, which is precisely the biomechanical position you want to use when lifting something from the ground. These are also the biomechanics you want to use during deadlifts and squats with a barbell.

3. – Belts beget better performance.

Will wearing a belt actually increase your power, strength, or muscle growth? Yes! According to some research, wearing a belt will help increase all the above.

So those are three key benefits now that you know how a belt can help you to overcome your work out. Remember to talk to a physician so you can have a more accurate decision on what type of belt to use!

And remember that exerciseand diet go hand and hand with surgical weight loss. The surgery works, but it is only a tool. Many patients have remarkable success because they use their tool the right way. Some people struggle and believe their tool was defective. Most of the patients that struggle are those that thought the surgery was a quick fix. They didn’t fully commit to the “complete lifestyle change forever” mindset that goes with bariatric surgery.

www.longtermwls.com

1 888 349 4769