Lifestyle Changes
You have made the first step toward your goals by having weight loss surgery…what’s next?
The next chapter in your life will be new, exciting and sometimes frustrating. Following the guidelines of a bariatric diet will help you reach your goals.
The remaining part of this information package, introduces you to a new way to view eating and exercise, that will promote a healthy and successful weight loss.
**For the first 4 weeks after surgery, please follow the
post-op diet given to you earlier**
***The following information is for your continued weight loss, health and well-being***
Important Dietary Needs
Fiber: Get 20-30 grams a day. Fiber will help you feel full longer and helps to keep you “regular”.
Protein: For females, get 60-80 grams a day. For males, 90-110 grams a day. Protein helps preserve your lean body mass, enhances your fat-burning metabolism and reduces the chance of hair loss. It is best to get protein from whole food sources, such as meat, fish, cheese, and green vegetables, but if you are on-the-go, sometimes a ready-made protein drink is helpful.
Fluids: Drink at least 64 ounces of water or non-caloric, non-carbonated liquid, such as Crystal Light, other water flavor enhancers, or unsweetened iced tea, throughout the day. Your metabolism needs an adequate supply of water to burn fat efficiently. Water will also help with constipation. Eliminate all fluids that contain calories or carbonation, including diet sodas, energy drinks & flavored high-sugar coffee drinks. Caffeine promotes dehydration.
***If you feel dizzy, you are most likely dehydrated***
Supplements Are Required!
These are general guidelines; Please check with your Primary Care Physician to see if your particular situation requires different or extra vitamins and supplements.
Lifelong vitamins and minerals are VITAL to prevent any deficiencies since your food consumption is dramatically reduced. Food is where we ideally get our nutrients. Less food intake = Less nutrients.
Patch Vitamin: We recommend and prefer the Patch Vitamin as it is transdermal and has very good absorption, for most people.
**You can also take chewable, liquid, gummies or powder forms if you prefer***
Adult Strength Multi-Vitamin: Follow dosage on label.
Calcium, Magnesium, Vitamin D Blend or Bone Health Blend: 1500-1800 mg a day.
B-12: 1000 mcg a day. Look for Methylcobalamin first (a better active version of B-12)
Iron: For males, 18 mg a day. For females, 29 mg a day.
Biotin and Collagen: To help with potential hair loss, brighten your skin and strengthen your nails.
***Start all supplements 2 weeks after surgery***
Supplement Guidelines
Do not take Calcium/Magnesium and Iron at the same time.
Do not take fiber products with your vitamins.
Do not take vitamins/supplements on an empty stomach.
Probiotics
Can be started either before or after surgery.
Balances the trillions of bacteria in our gut in favor of the beneficial kind.
Promotes a healthy immune system.
Helps digestion & absorption of nutrients.
Promotes bowel regularity.
Found in Fish Oils, Ground Flaxseed, Hemp Hearts & Chia Seeds.
Anti-Inflammatory.
Builds hormones and protects the brain cells, enhances skin and protects eyes.
Promotes bowel regularity.
Behavior Modification
Do not eat in front of the TV, while reading, or working. Being distracted from your food while eating can cause you to eat more, or faster, than you should. Being mindful of your food is extremely important.
Pre-portioning your food is helpful, especially if you use a sectioned food plate, like this bariatric one. This will allow you to know exactly how much you should be eating. It will help you slow down when eating so you can stretch out your meal. Take 30 minutes per meal.
Keep tempting food OUT of the house. Keep healthy food options IN the house (fruit, vegetables, protein).
Brush your teeth after every meal. You will be less likely to eat more once you have brushed your teeth.
Don’t try to find the closest parking spot. Park far from your destination. Take stairs instead of the elevator. Every step adds up! Use a fitness tracker to log your daily steps and see your progress in action as your count increases. Many fitness trackers, like FitBit, Garmin, or Polar are not expensive and can be very helpful.
There may be times that you have hit a “stall” and need some coaching by us or the doctor’s staff. In order to best help you, we do ask that you log and track at least 1 week’s worth of food and drink. Download a food tracking app to help you, such as MyFitnessPal, Cronometer, or any other you prefer. By logging everything you consume for the week, we can better see where you may possibly need to tweak or modify to get back on track.
Get 8 hours of sleep each night. Sleep helps the body metabolize foods, stabilize hormone levels and recharge your energy level.
***TIP: If you really want a treat, EAT A SOLID, PROTEIN BASED FOOD FIRST, such as a cheese stick, almonds or a hardboiled egg. This will leave less room in your stomach to over-indulge in the treat***
1-800-215-6497