You're fed up with how you’ve been eating…
... You swore preop this would never happen…
But don’t worry. It’s OK. Don’t beat yourself up over it.
Let’s just focus on what you can do moving forward!
In my professional opinion, this is the best bariatric back on track diet approach:
When you’re trying to get back in control, it’s nice to:
That’s why I suggest starting with 1-2 weeks of a “VLCD” to get on track
VLCD stands for “Very Low-Calorie Diet”
The VLCD Food Plan I Suggest Looks Like This
Each day, you have:
Bariatric Back on Track Diet: Sample Day on VLCD
*Mix 2 scoops of High Protein Meal Replacement Powder + 8oz water (+ ice if desired)
Nutrition: 800 calories, 110g protein, <50g carbohydrates*
*If you’re Diabetic, check with you doctor about how to adjust your insulin or medication before beginning a low carbohydrate diet.
… you can’t live on meal replacement shakes forever!
But after 1-2 weeks of a jumpstart, you should be feeling lighter and have a better sense of control.
So now it’s time to keep it going…
… eating real food.
Bariatric Back on Track Diet: Guiding Principles
Plan Your Meal Times!
Example: 8a, 12p, 5p
Note: If you can’t commit to exact mealtimes, plan to eat morning, noon, and night.
This makes eating intentional. That’s a good thing!
Eating at planned, intentional times will stop you from grazing or mindlessly eating
A Balanced Meal Should Contain:
Note: A good mantra at mealtime is “protein + produce.”
Think: what will I have for my protein? What vegetable or fruit can I eat? You just can’t go wrong this way!
Bariatric Back on Track Diet: Other Principles Important to Success
Sample Menu #1
Breakfast : ½ cup lowfat cottage cheese + sliced tomatoes + 1/8 avocado, diced. Sprinkle with pepper
Snack: 1 hard boiled egg
Lunch: 3oz deli turkey. Drizzle with mustard. Roll and eat with baby carrots
Snack: snap peas
Dinner: 3oz rotisserie chicken, 1/3 cup steamed broccoli
Snack: small apple
Sample Menu #2
Breakfast : Ready Made protein drink with at least 20g protein and less than 200 calories.
Snack: 1-2 tangerine cuties
Lunch: 3oz tuna pouch. Serve over mixed salad greens and vegetables. Drizzle with 1-2 teaspoons extra virgin olive oil.
Snack: cherry tomatoes
Dinner: 3oz grilled salmon, 1/3 cup steamed asparagus, 3 Tablespoons quinoa
Snack: 1 part skim mozzarella cheese stick
Sample Menu #3
On the Go Breakfast : 1 hard boiled egg, 1 string cheese, and 1 small apple
Snack: 1 plain nonfat Greek yogurt. Flavor with vanilla extract and cinnamon. Stir in ½ banana.
Lunch: 3 oz shrimp cocktail, handful of cherry tomatoes
Snack: snap peas
Dinner: 2-3 oz taco meat, ¼ cup refried beans, lettuce, tomato, salsa. Use cabbage leaf for “taco shell”
Snack: celery + 1 Tbsp peanut butter
Now get to it!
Onward and upward! No looking back.