Intermittent Fasting After Weight Loss Surgery

Intermittent Fasting Info!

You may have heard of intermittent fasting: 5: 2 diet, eat-stop-eat, 16/8 method. There are many different names for intermittent fasting, but mostly they all follow the same theory of having intermittent fasting periods during which it is possible to eat “normally” and “fast” periods. By reducing your calorie intake, regardless of which method you choose, you will to lose weight or maintain weight.

After bariatric surgery, a specific diet must be followed. The post-bariatric diet is designed to allow the stomach to heal properly after surgery (as well as avoid side effects and complications). It helps you adapt to eating small amounts of food that you can digest comfortably and safely and, of course, help to lose weight.

What is intermittent fasting?

Intermittent fasting or intermittent energy restriction is a general term for various meal times that alternate between a voluntary and non-fasting period during a defined period.

Intermittent fasting (IF) is a dietary pattern that alternates between fasting and feeding periods. It does not specify which foods you should eat, but when you should eat them. In this regard, it is not a diet in the conventional sense, but it is more accurately described as a dietary scheme.

Weight loss is one of the most common reasons why people may try intermittent fasting. Fasting involves a time when you eat little or nothing. Our ancient ancestors did not have the abundance of food that we have today, so they have often suffered fasting periods between meals, which means that the human body is very used to enduring periods without food (despite what we can be getting used to this modern world). By eating fewer meals due to fasting, you are reducing your calorie intake. Also, intermittent fasting changes hormone levels to facilitate weight loss. That is why this method can aid in weight loss or long-term weight maintenance.

Benefits of Intermittent Fasting

In addition to weight loss, which is often the desired result, there are many other benefits to intermittent fasting. Although intermittent fasting benefits are still in the research stages, the indications have been nothing but positive.

Insulin resistance: When fasting improves insulin sensitivity, and insulin levels can drop dramatically, low insulin levels make stored body fat more accessible. Intermittent fasting can decrease insulin resistance, lowering blood sugar levels, and fasting insulin levels.

Cell repair: During fasting periods, cells initiate cell repair, for example, a process called autophagy, in which cells digest and eliminate old, dysfunctional proteins that can accumulate within cells.

Increased human growth hormone (HGH) levels: HGH levels have been shown to increase significantly due to fasting, the benefits are fat loss and muscle mass gain, to name a few.

Brain Health: Intermittent fasting increases the BNDF brain hormone and can aid in new nerve cells’ growth.

Cancer studies: Animal studies have suggested that intermittent fasting can prevent cancer. Rat studies have shown that fasting rats have shown a longer lifespan.

Different types of intermittent fasting

The most popular forms of intermittent fasting diets are below. These are the most popular as they are the easiest to follow and, most importantly, great for the long-term. Diets often don’t work, as they are short-term solutions, but you are much more likely to lose weight and maintain it if you can introduce long-term lifestyle changes.

Diet 5: 2: this method requires to consume only 500-600 calories (500 for women, 600 for men) for two days of the week, therefore to consume a generally normal amount of calories for the remaining five days.

Method 8/16: this is a flexible approach that you can adapt to your schedule. It implies limiting the feeding period to 8 hours in a day and then fasting for 16 hours. For example, skip breakfast and eat between 12pm and 8pm or eat between 9am and 5pm.

Eat-Stop-Eat: this type involves the individual fasting for 24 hours once or twice a week; for example, do not eat from dinner one day until dinner the next day.

Whichever fasting method you choose to follow, they all have the same benefits and will result in weight loss, as they all create a calorie restriction during the fasting period every week.

How Intermittent Fasting Helps You After Weight Loss Surgery

Weight loss surgery helps in losing excess body weight, but it also reduces the risk of having heart disease and can eliminate sleep apnea, hypertension, and diabetes.

However, the positive results of bariatric surgery may be compromised by practicing intermittent fasting if not done correctly. Your body must remain nourished with vitamins, minerals, fluids, and nutrients during your post-operative life.

I get all my vitamins and natural products from Thrive.

Unfortunately, many patients who have experienced significant weight loss after bariatric surgery find that they may eventually regain weight or struggle to maintain long-term weight loss. This is where intermittent fasting can prove to be a useful technique, particularly for patients undergoing post-bariatric surgery who are still learning how to cope with significant lifestyle changes.

Eliminate the “what to eat” factor: Making healthy decisions can be difficult. Deciding what to eat at home, dining out at a restaurant, or shopping at the supermarket can be daunting. By introducing fasting periods, several weekly meals are eliminated, helping to simplify the thought process.

Water Consumption: During fasting periods, it is generally not allowed to consume anything other than water or non-calorie / low-calorie drinks (such as diet drinks, herbal teas, etc.). Followers of intermittent fasting often find that they consume more fluids, which means that they are finally reaching their required daily water intake.

Smaller portions: It is easy to think that you can reduce during normal feeding periods, while what tends to happen is that your tolerance to the more substantial portions decreases due to periods of fasting, which helps the body and mind return to that mental state and post-bariatric surgery.

Sustainable: unlike other “fashion diets,” intermittent fasting seems to be sustainable. During non-fasting periods, you don’t have to eat a specific diet or product (although it’s always advisable to eat a healthy combination of proteins, fats, and carbohydrates). There are no restrictions, which means you won’t give up. “and eat all those delicious sweets that you have not been allowed to eat on a standard “diet. “

Conclusion

Intermittent fasting helps control portions and facilitates the post-operative lifestyle transition. Also, since fasting attacks Stored fat, it has no adverse effect on the proteins the body needs to recover.

However, some specialists believe that intermittent fasting may discourage recovery from weight loss surgery, as patients must have a regular intake of vital nutrients. The best way to know if intermittent fasting is safe for you depends on your specific body type and the weight loss intervention’s nature. There is still much research on intermittent fasting’s long-term benefits, but the results seem positive and a flexible and sustainable lifestyle choice. However, it is important to follow the dietary advice provided by your nutritionist or health care professional after surgery to make sure that you are eating an adequate diet that not only helps you lose weight but also rich in necessary nutrients.

Importance of habits after weight loss surgery

habits after wls

Creating a healthy character after weight loss surgery is the most important thing you can do after a procedure. Whatever operation you had, it is essential to remember that surgery is just a tool. Long-term success should be sought after weight loss surgery. Here are some easy steps to develop healthy habits after weight loss surgery.

Keep track of your meals. It’s something I’ve always struggled with, but I found that during the times I see my meals; and, I’m much healthier because I take responsibility. It’s also helpful to make sure you get all the protein you need and the right amount of water. This will be a habit I recommend continuing on your journey.

Get active. As soon as your surgeon releases you, you will want to be activated! This is very important to live a healthy life. It doesn’t matter if you are running, swimming, playing tennis or any other activity, start early and really commit to it!

Talk to someone. This journey is difficult. Very difficult. Please don’t do it alone. Find someone you believe in and with whom you can be honest about your emotions throughout the process.

Eat on smaller plates. This will make a significant contribution to setting the new standard for how you view food.

Keep trigger foods away. You may think you have managed to include certain foods in your diet. If it’s a food you can’t live without, I recommend not putting it back in your diet. Trigger foods should be kept away from you after weight loss surgery. Don’t interrupt all the hard work and time spent on it. These few seconds of flavor are not worth it!

Steps to prevent old habits from resuming after weight loss surgery

Weight loss surgery helps patients lose weight, but it is only an aid to quickly start the process of achieving and keeping a healthy lifestyle.

Success depends on the changes made in the last months and years after surgery. Here are five ways to avoid getting into old habits and staying on track to lose weight successfully.

Stay hydrated

Dehydration is the main reason for hospitalization after weight loss surgery. Drink plenty of water between meals – drink 48 to 64 grams—Daily: to stay hydrated. With a new and smaller stomach, getting there can be difficult at first, but it’s essential. Staying hydrated is a lifelong pledge after surgery, and the key to ensuring your new stomach heals appropriately.

Prioritize proteins

Proteins are an essential part of healing and weight loss after surgery and are also an integral part of keeping muscle mass and healthy hair, skin, and nails. When you sit down to take a meal or snack, start with protein. While fruits, vegetables, and other carbs are still part of a healthy diet, protein always has the priority – shoot 60 to 80 grams per day.

Practice conscious consumption

Conscious eating is based on the concept of consciousness, which emphasizes a person’s attention to the present. Eating consciously means eating slowly without distractions, measuring portions, eating only until you are satisfied, eating to maintain overall health, enjoying what you eat, and distinguishing between triggers. Hungry and not hungry as boredom. When you eat, turn off the TV, rest from answering emails, put down your cell phone, and focus on food.

Write it down

By keeping a food diary on what and how often you eat, you can quickly find ways to boost your diet or make it more transparent when your healthy habits decrease. Are you grazing Drinking enough water? Are you getting enough protein? Put down what you eat or drink, the weather, and how you felt before and after eating to develop and maintain good habits.

Find an accountability coach

Coaches are the key to success for most people. It’s no secret that many of the best sports and business rental coaches help them improve. It is an integral part of the success of the freeway. Coaches help simplify your progress and provide advice and motivation to exceed your expectations.

A coach is there to make sure you have the right game plan for your goals, to make him work hard, and to motivate you to do your best. One of the best things you get from a coach is responsibility. They expect you to act, introduce yourself, and go back to work every day. An accountability system can make our progress a success. Of course, when people don’t like to disappoint people. We strive to satisfy those who expect something from us. This natural behavior can lead you to overcome some of your biggest obstacles and be very successful.

We start and stop the diet because we are not on the right track, or we do not see results. Approve a suggestion and launch the domino effect. It is too late, and we are a lost cause, listening to that little voice in our head that tells us that we cannot do it. Lack of personal responsibility, and I need help.

If you are looking to lose 5 or 50 pounds, it is essential to understand your weight loss challenges. Many studies have shown that having a trainer who supports and makes you responsible can increase your long-term chances of losing weight successfully.

  • A coach will provide tips and strategies for losing weight to:
  • Find out exactly why you can’t lose weight
  • Understand the next steps
  • Stay away with a clear plan so that you can finally lose and maintain your unwanted weight.

Losing weight mainly involves changing your habits, including what you eat and how active you are. When trying to change practices, making these changes without support can be difficult. Having a coach will make you responsible for the actions you take, help you stay stable when things get tough, and keep you focused if you are not motivated and want to quit smoking.

Why do you need an accountability coach?

While the incoming calories, the outgoing calories are technically true, they are not infallible: they don’t take into account the real mental barriers we all struggle with, such as rest days, comfort food, and programs stressful and brutal moods.

No matter how excited you get, you will finally have a day (or a week or a month) when your motivation drops and your excuses win … unless you have a plan to overcome these psychological challenges.

Accountability is the catalyst for creating lifelong habits that you need to exercise constantly to achieve and maintain the ideal healthy lifestyle for you.

A Keto Diet Must Have For Success

one item for keto success

The ketogenic diet or keto diet has gained rapid popularity. You have seen lots of jaw-dropping body transformations of many people, but what exactly helped them maintain the motivation to complete this diet?

The motivation of a good, sleek, and attractive body may wear off with any strict diet plan. Many people face a sudden urge for sugar and caffeine with uncontrollable hunger that may lead to nausea and fatigue.

For success with this diet, you need lots of tasty recipes and suitable substitutes for your daily cups of caffeine. But the supplements in the market may have high sugar levels. The food you eat needs to have the daily requirements of vitamins also.

After decreasing the intake of calories according to the keto diet, people don’t just experience weight loss but also lack of energy and fatigue. Zipfizz is one of the best solutions available on the market to combat this.

Zipfizz has a balanced composition of around 18 vitamins with zero sugar and zero fat. It is available in 13 exciting flavors. Here is why you should incorporate Zipfizz in your diet:

Helps to fight against Keto flu

You might be thinking, what exactly is Keto flu? In the early days of the ketogenic diet, the body might experience constipation, fatigue headaches, nausea and cravings for sugar. These are common symptoms you might encounter while adapting to the diet since your fat intake has increased while carbs have been cut off.

Zipfizz has caffeine, vitamins and other nutrients that help in fulfilling the body requirements without any extra sugar. It also enhances energy levels without any frazzled feeling.

Helps you stay hydrated

The composition of Zipfizz helps in fulfilling the daily requirements of the body. A flavor sachet mixed with water not just gives you energy but also keeps you hydrated throughout the day. The different variety of different flavors is not only exciting but helps you develop a routine of drinking water as well.

Satiates sudden cravings

The craving occurs due to unfulfilled levels of nutrients and vitamins. Zipfizz contains a balanced mix of folate, carbohydrates, vitamin B12, B6, C and E, pantothenic acid, calcium, Thiamin, magnesium, zinc, selenium, copper, manganese, chromium, niacin, sodium, and potassium. It also contains 205 mg of a blend of caffeine.

It can be used as a healthy substitute for Coffee as well.

Increases Energy

Zipfizz is not just a flavored drink, but it is also a low-calorie energy drink that helps you maintain 6 to 7 hours of energy. It is one of the best substitutes for energy drinks.

Energy drinks have a high amount of sugar, caffeine and calories. Zipfizz is sugar-free, and each serving contains just 20 calories and two carbohydrates. The composition includes nutrients that help in increasing the natural energy levels of the body.

This low price and easy to use substitute is not just helpful for diet, but also it helps in adapting the keto diet as well. With artificial sweeteners and/or energy drinks, you can achieve your target weight or sleek body in no time.

Related Posts:
Click here for more on the Benefits Of Living a Keto Lifestyle
For a 7 Day Keto Meal Plan Click Here.

5 Top Reasons To Live A Keto Lifestyle

keto lifestyle

What Is A Keto Lifestyle?

The keto diet is a diet high in fat, suitable proteins, and low carbohydrate content used for many purposes. The food forces the body to burn fat instead of carbohydrates.

The Keto diet is a popular low weight loss program in carbohydrates. In helping you to burn fat, ketosis can make you feel less hungry; it also helps you keep your muscle. For healthy people who do not have diabetes and are not pregnant, the Keto diet is usually created after 3 or 4 days to eat less than 50 grams of carbohydrates a day. This is about three slices of bread, a cup of fruit yogurt with low fat or two small bananas. You can start Keto Diet as well as fasting. A high-fat and protein diet, but very low in carbohydrates, is called ketogenic or “keto” diet.

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Reasons why one should live a keto lifestyle

There are many reasons one should live a keto lifestyle, here are the top 5 reasons you should live a keto lifestyle

1. Keto helps fight inflammation

The ketogenic diet reduces inflammation by recommending to eat a ratio of a fat rate of 70-80%, 15-20% protein, and carbohydrates of 5-10%. Many carbohydrates that we eat regularly are excessively elaborate and have a reduced nutritional profile.

It is essential to keep in mind that even healthy carbohydrates found in organic shapes, such as oatmeal, wild rice, quinoa, sweet potatoes, apples, bananas, and more make our fluid in our body excess. In general, people in a Keto diet eliminate high foods from their diet to get control over the inflammation present in their bodies. Anti-inflammatory diets recommend eating foods with high antioxidant content to combat oxidative stress in our bodies that makes us fat, tired, and sick. These diets recommend avoiding sugar and other processed foods that our bodies have not been made to absorb.

Types of inflammation

Inflammation is classified into two primary types:

  • Acute inflammation
  • Chronic inflammation

Acute inflammation often happens for a short duration (but often severe). It is usually resolved in two weeks or less. Symptoms appear quickly. This type restores your body to your state before injury or illness.

Chronic inflammation is in the form of generally less severe inflammation, Which Lasts more than six weeks typically. It can happen even when there are no wounds, and it does not always end when the disease or lesion is taken care of.

Severe inflammation has been connected to autoimmune disorders and even extended stress.

Effect of inflammation

When inflammation occurs, the chemicals of white blood cells are released into the affected blood or tissues to protect the body from foreign substances. This chemical version increases blood flow to the area of injuries or infections and can cause redness and heat. Some of the chemicals cause a loss of liquid in tissues, resulting in swelling. This protection process can stimulate nerves and cause pain. The rise in the number of cells and inflammatory substances within the articulation causes irritation, swelling of the coating of the joint, and, in the end, with the cartilage (pillows at the end of the bones).

2. It helps in reducing chronic disease.

A chronic condition is a condition of health or human disease, which is persistent and prolong its effects or a virus that comes over time. The chronic term is often applied when the course of the illness lasts more than three months.

The list below includes these chronic conditions and diseases:

  • 1. Cancer
  • 2. Cardiovascular disease, heart failure, and ischemic heart disease.
  • 3. Chronic respiratory diseases, such as asthma and chronic obstructive pulmonary disease (COPD)
  • 4. Diabetes Mellitus

People who have diabetes do experience impressive reductions in blood sugar levels in a ketogenic diet. This is true for type 1 diabetes and type 2.

Dozens of controlled studies show that a deficient carbohydrate diet helps control blood sugar and can also provide other health benefit studies. Ketogenic diets can reduce the progression of different types of diseases.

3. A Keto Lifestyle helps improve weight loss

Keto helps in losing bodyweight

Effect of being overweight: be overweight or obese can have a severe health impact. Bring further fat assemblies to the severe consequences of health, such as cardiovascular disease (mainly heart disease and blows), type 2 diabetes, musculoskeletal disorders such as osteoarthritis, and some of these conditions cause death and disabilities.

How keto helps you lose weight

The state of the ketogenic diet for weight loss is that if without glucose in the body, which is one of the primary sources of energy for all body cells and is obtained by eating carbohydrate foods, the body can function correctly. The brain requires more glucose in constant supply, approximately 120 grams a day since it can not memorize glucose. During fasting, or when you eat very little carbohydrates, the body first strip of glucose stored by the liver and temporarily reduces the muscle to release glucose. If this continues for 3 to 4 days, and the stored glucose is entirely exhausted, the blood levels of a hormone called insulin decrease, and the body begins to use fat as a primary fuel. The liver produces fat ketone bodies, which can be used in the absence of glucose.

Keto food:

There are many types or categories of ketogenic diets, but all prohibit foods rich in carbohydrates. Some of these foods may be obvious: refined starches and whole grains such as bread, cereal, pasta, rice and cookies, potatoes, corn, and other vegetables with starch and fruit juices. Some who may not be so obvious are beans, legumes, and most fruits.

Most of the ketogenic plans allow rich foods, such as fatty cuts of meat, processed meats, butter, butter, and non-saturated fat sources, such as nuts, seeds, avocados, vegetable oils Depending on their source of information. However, keto foods can vary and even conflict. To get your 7 Day Keto Meal Plan Click here.

4. Keto improves fat burning

A ketogenic diet is a diet high in fat, moderate in protein and low in carbohydrates. It works primarily by reducing insulin levels, producing ketones, and increasing fat burning. There is definite proof that keto diets are very effective in burning fat. They can help you burn fat, preserve muscle mass, and improve many disease markers.

Many studies have made a comparison between the recommended low-fat diet with a ketogenic fat-burning diet. The results often show that the keto diet is superior, even when total calorie intake is combined. In one study, people on a ketogenic diet burn more fat than those on a low-calorie, low-fat diet.

Fatting effect: Your body needs healthy fats for energy and other functions. But too saturated fats can cause cholesterol to accumulate in their arteries (blood vessels). Saturated fats raise their LDL cholesterol (bad). High LDL cholesterol increases the risk of heart disease and stroke.

5. Does a Keto Lifestyle balance hormones for better sex and fertility?

We have learned that men at age 40 or more have increased their chances of erectile dysfunction, which is another murder statement. Lucky for you, a diet (healthy) of fat, moderate and low in carbohydrates, can help you face all these problems at the same time. You can improve the natural balance of your hormone, lose weight, and increase your sexual desire. This will surely increase your confidence inside and outside the bedroom. Apart from your dietary fat consumption and weight loss efforts, there are other reasons why your libido may be lower than active.

You agree that Keto’s diet has a reputation for being more than a weight loss diet. Studies suggested that Keto’s diet has anti-inflammatory and anti-aging effects. The diet can also help relieve headaches. The list does not end here because people have declared that Keto’s diet helped them conceive. Yes, you read well. Since it is overweight or obesity, it can reduce the chances of getting pregnant or pregnant (excess weight is associated with an increased risk of miscarriage), overweight women who want to have a child can use the Keto diet.

However, The Keto diet can help you and your partner in different ways to get pregnant.

Conclusion

Keto is actually helpful and beneficial in many ways. It helps you live a life free of stress and fights many-body deficiencies. Few things are established in the science of nutrition, such as the immense health benefits of diets low in carbohydrates and Keto. These diets can improve cholesterol, blood pressure, and blood sugar and reduce appetite, increase weight loss, and lower triglycerides.

For More Keto Recipes Visit:

Keto Bell Pepper Crustless Quiche
3 Recipes for Keto Bread
5 Top Keto Chicken Recipes

The VSG Diet

VSG Diet

The VSG Diet is a little more complex than just a 1200 calorie diet. There are actually different phases and steps and I’d like to let you see what it’s really like from a bariatric patient.

What is VSG

  • VSG or vertical sleeve gastrectomy is a weight loss surgery for obese patients. They usually have a BMI of 40 or over; or with a BMI of 35-39 with obesity-related problems.
  • There is a rigorous schedule that all patients must follow and pass to qualify for surgery.
  • There is usually a 3-6 month wait for surgery where you will be given new diet (I have an ebook of dump and go recipes to help you get started here) instructions, and meet with a psychologist to prepare for your journey as well as qualify
  • Many “work-ups” will be done on your current state of health to assess your readiness for surgery

What are the VSG Diet phases?

The VSG diet is basically a pre-op and post-op sort of thing. The liquid diet (liver shrinking diet) is usually for two weeks before surgery and then there’s 3 Phases post-op. Post-op diets go as follows: liquid, pureed, then solid foods.

While this is not the main focus of this post it is important to plan for, so let’s visit this first.

VSG Diet: Pre-op Liquid Diet

The first time (pre-op) you go through the liquid diet it can be quite hard. I mean, if you could do it easily you wouldn’t need surgery, right? It’s a big adjustment to go from eating the food you enjoy, which also helped you become unhealthy enough for surgery, to nothing but liquids!

It was a complete rollercoaster for me. If you want to witness some real-time experience through the liquid diet, you can see my documentation of it here. It is a super important piece of the process however to completing to be ready for surgery because it shrinks the liver in preparation for surgery.

The key to getting through it is total preparation.

Each surgeon is different, so always follow your doctor’s orders. A liquid diet typically consists of

  • soups strained/ broth
  • sugar-free popsicles
  • sugar-free jello
  • skim milk
  • decaf coffee and tea
  • Gatorade zero
  • Proetein Shakes

Quick Tip Items To Help you Stick to the Liquid Diet

  • My fav soup was the Bear Creek Powdered soups. I still eat them 1-year post-op because they are so tasty!
  • Since you can have sugar free jello, this jello is specifically for bariatric patients and has protein in it. That’s crucial to staying full longer.
  • If I had one MUST HAVE item it would be these Sports Salts! MUST HAVE, in case you didn’t read it thoroughly the first time. These will keep you from feeling like the flu with total withdrawal from the unhealthy foods.

Heck Yeah, You Made It To Surgery

  • You made it to surgery, spent a couple of days in the hospital then head home
  • Post-op VSG diet phases begin.

Post-Op Phases and VSG Diet Tips for Success

OK, so now is the fun part. Even though these phases can be a bit difficult, this is the part you’ve been waiting for! You are about to get so much healthier and lose weight.

  • Stage 1 Liquid diet

    • The post-op liquid diet is exactly like the pre-op liquid diet. It usually lasts 2 weeks as well. Ahh, you get it now right? Not only was the pre-op liquid diet prep for surgery it was to get you ready for your immediate post-op phase.
    • Refer to the liquid diet above and the tips to make the most of your success on this phase.
    • Don’t drink caffeine
    • Don’t drink anything with sugar, you will have dumping syndrome (a complication of too much sugar entering the small intestine too fast)
    • Avoid carbonated beverages
    • Most of all take it easy and take care of yourself.
  • Stage 2 Soft/Pureed diet

    • Stage 2 graduates to soft and pureed foods. I was so freaking excited to get to this phase. I finally had scrambled eggs!
    • This phase should last for the next 2 weeks.
    • If you have solids, they must be pureed: cooked white fish, scrambled eggs, cottage cheese, canned fruits, hummus, mashed avocado, and many other pureed recipes you can see here.
    • Protein is super important. You need at least 60grams per day.
    • Be sure to chew your food 30 times each bite.
    • Don’t drink for 30 minutes prior to or after eating.
    • My favorite pureed recipes came from this book
  • Stage 3 Solid diet

    • About 1-month post-op you get to introduce solid foods and start the rest of your life
    • This can be a bit of a trial and error phase. You will be trying different textures and types of food
    • Try one food at a time to ensure tolerance.
    • Continue to make good food choices and watch your macros.
    • Continue to chew food 30 times each bite
    • Be sure to take your vitamins!
    • Take small sips instead of chugging drinks
    • Stop drinking 30 minutes before meals and don’t drink until 30 minutes after.
    • Continue to follow a 1200 calorie diet while in weight loss mode.
    • Choose lean meats
    • Avoid fried foods
    • Be open to new recipes
    • Keep starches to whole grains
    • Include fruits and vegetables

If you want some sample menu ideas, I have drafted a few right here from my own success. These are a sure way to get off to the right start.

Let me take the guesswork out of it for you with my Dump & Go Recipes for Bariatric Moms Ebook. Have you heard of dump and go or sheet pan recipes? If you haven’t, you don’t know what you’re missing! Check out my ebook here.

The Last Thing You Need To Know About the VSG Diet

Weight loss surgery is not the easy way out.

Weight loss surgery is a tool. If you go into it thinking it is the easy way out, you will probably either not qualify for it or end up regaining your weight eventually.

What type of surgery are thinking of having? ( I had VSG).

Related Posts:
Weight Loss Surgery Options
2 Habits You Must Do Forever After Weight Loss Surgery
How I realized I had Food Addiction

Your Weight Loss Surgery Options

weight loss surgery options

If you are considering weight loss surgery, you are not alone. I had vertical sleeve gastrectomy and I want to share some real information to help you decide which surgery might be right for you.

Why Consider Weight Loss Surgery Options?

Anyone who tells you this is the easy way out is a complete asshole and knows nothing about this topic. Weight loss surgery is by no means easy. It’s a long, hard process; but, it does give you a tool that is much needed: long term food restriction. Most people who have gotten to the status of needing weight loss surgery are food addicts. (see my post about food addiction here). Food is the worst type of addiction. As a food addict, you have to find a way to still use our drug of choice and moderate it. If you have gotten to a high enough weight to be eligible for weight loss surgery, you probably use food for a plethora of cases. Weight loss surgery gives you a tool that helps moderate the usage of your drug (food).

Weight happens

Listen, weight happens. It happens to a lot of us at certain times in our lives or sometimes it’s been your whole life. Food can be used for happy times, sad times, celebrations, punishment, gatherings, loneliness, boredom, the list goes on and on. Some people can find acceptable weight loss on their own and some people need extra help. There is no shame in reaching for help. Be proud of yourself for making way for a change in your life. The goal is not to be skinnier, but healthier.

3 Weight Loss Surgery Options:

Vertical Sleeve Gastrectomy

Vertical sleeve gastrectomy, also known as VSG, is a surgery where 70%-80% of your stomach is removed. The stomach left is about the shape and size of a banana. It helps you feel full after eating a small amount of food. VSG is considered less invasive than gastric bypass. VSG does have many cases of increasing GERD; so, if you already battle with acid reflux or GERD, talk to your doctor to see if another surgery might be a better fit. VSG is used for patients with a BMI of 40 or greater.

Gastric Bypass

Gastric bypass surgery is another option of weight loss surgery where the stomach is divided into a smaller upper pouch and a larger lower pouch. The small intestine is then rearranged to connected to the smaller pouch. Food will go into the small pouch and then directly into the small intestine, bypassing most of your stomach. You will definitely need to stay on vitamins lifelong after this surgery. Of course, that is true for all the surgeries but you are less likely to get the vitamins needed daily from the food you consume after Gastric bypass. It’s used for patients with a BMI of 40 or greater.

Duodenal Switch

Duodenal switch, officially named biliopancreatic diversion with duodenal switch (BPD/DS), is a less common weight loss surgery. It has two steps. The first step is a sleeve gastrectomy (described above). The next step bypasses most of the intestine by connecting the end portion of the intestine to the duodenum near the stomach. Even though there are two steps, it is generally performed as one procedure. Malnutrition is a greater risk with this option. This is usually for a BMI greater than 50.

Extra Weight Loss Surgery Info

  • Each surgery can cause malnutrition and requires lifelong vitamin substitution.
  • Surgery is not a stand-alone cure. Proper meal planning and prep will be necessary to achieve weight loss and prevent regain. Click here to receive FREE meal planning tools!
  • Each surgery has different pros and cons and discussing each with your doctor is the best way to figure out your path.
  • Exercise is the best aid to your new meal plans to help you lose and keep weight off.
  • You will most likely have many improvements to your health such as joint pain, blood pressure, sugar levels etc.

Start now, with your new eating habits. Get my FREE Dump & Go Recipes for Bariatric Moms Ebook. These recipes are so freaking easy and totally delicious while still keeping that healthy factor!

Consult With Your Doctor

As always, after some basic research online, consult with your doctor. You will need to find the bariatric surgeon of choice and location and make an appointment with them. There you can discuss all your options, details, health history, and more.

RELATED POSTS: 10 Best Pureed Recipes After Weight Loss Surgery
2 Habits You Must Do Forever After Weight Loss Surgery
The Beginner’s Guide To Being An Accountable Bariatric Mom
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2 Habits You MUST Do Forever After Weight Loss Surgery!!

2 habit after weight loss

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.

SIDE NOTE:

There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

Follow my weight loss journey on Instagram: @heatherish.vsg

4 Easy Meal Planning Tips EVEN IF YOU HATE MEAL PLANNING!

4 meal planning tips

Before weight loss surgery, I rarely ventured into the cooking realm. Now, don’t get me wrong, I have a family, I cooked. It was mostly heat-up or mix-up processed solutions. Nothing to be proud of. Cooking just didn’t interest me. I wanted to get in and out of the kitchen as fast as I could. I was able to keep the weight off doing this through my early twenties; and while my kids were young. As I approached 30, my body was changing and the pounds were packing on.

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At 35 years old, I decided to have vertical sleeve gastrectomy. There was so much to learn with all the changes coming. Through my lessons (which started 6 months prior to surgery), learning to cook with ingredients from the outside isles of the grocery store was going to be imperative. No more rushed, processed cooking. Meal Planning was also encouraged.

Wait, what?!? I’m just exploring cooking with REAL food and recipes (which I wasn’t really excited about), and now I have to dedicate a WHOLE day in the kitchen for meal planning and prep??? Ok. Listen. I’m not the betty crocker mom, but I can always -ish my way through it! I’m all about finding our -ish in life…you know…our own way for success!

I studied tons of Pinterest methods. I watched tons of youtube stories. I took notes. I thought about my life and my personality. If I just tried to be like everyone I studied, I’d eventually fail. I had to find my own path. So now, I’m sharing mine, so you can find yours. I also want you to realize you should explore your own -ish and that it’s ok to do it your own way!

What is Meal Planning/Prep?

  • Meal planning is the simple act of planning some meals for the week
  • Meal prep is the concept of preparing dishes ahead of schedule

Why Doesn’t Everyone Do It?

  • The obvious answer is time…right? You may not want to be in the kitchen all day cooking meal prep on a weekend. You may think, “great another habit to have to add to my already busy day.”
  • The thing is, you can keep it short, simple and still successful.
  • Keep reading to see how.

4 Easy Tips to Meal Planning/Prep

Here is the meat of your post. You’ll break down the problem into a list of easy to accomplish steps to help your reader.

  • Tip 1: Find Easy Healthy Recipes

    • One of the BEST tips I can offer is to find recipes that are simple, easy or quick dump and go ebook
    • I put together a short ebook full of Dump & Go recipes
    • Even if you don’t use a dump & go recipe, there are tons of recipes you can look up that are still easy and healthy. Pinterest has tons of recipes!
    • Another option is to use recipes you already know how to make but plugin healthy substitutions to make it healthy for you and still tasty for the family.
    • Lastly, there are tons of options at your local grocer that are already prepackaged. You can split them up into your meal prep containers, or simply eat them as are. This tip typically works best for breakfasts and lunches.
  • Tip 2:

    Use a planner or FREE printables
  • Tip 3: Shop Your Kitchen

    • It may seem that you need to go make a laborious trip to the grocery store to get started; but, I bet if you look in your pantry and fridge that would change. There are likely many different food options that you could put together in ways you didn’t quite expect. This way, you can save money and use what you have. Think of your fridge as a salad bar. What do you have in there that needs to be cooked so it doesn’t go to waste? What can you put together that you already have?
  • Tip 4:

    Utilize an Accountability Partner
    • Accountability partners can be a great asset to a mom. It can also count as a little self-care. Having a friend or partner that can keep you accountable and vice versa reminds you that you matter too.
    • An Accountability Partner can also be a food or fitness group or coach. An investment to yourself (short term or long term).
    • Join my team No Excuse Ninjas Facebook Group for everyday help, encouragement, tips and coaching from other bari-moms like you!

The Last Thing You Need to Know About Meal Planning and Prep

  • What I want you to take away from this post is that no matter what your situation is you can do this too! Meal planning and pre are PROVEN ways to stay on track with diet and health. It would be beneficial to start this method as soon as possible. If that intimidates you, start with the tips I mentioned above.
  • What are some other tips you use to stay on track with meal planning or prep?

How I realized I had a food addiction || Do you have it? || Can We Heal?

food addiction

My Food Addiction Story:
The Pre-op Liquid diet; the diet that brought me to my knees. I remember day 1. I felt like I was going crazy. My instructions for this diet were to consume nothing but liquids for two weeks before my scheduled vertical sleeve gastrectomy. The list of items to consume included: Gatorade zero, decaf coffee and tea, broth, water, sugar-free popsicles, sugar-free jello.

Let’s Back Up Just a Tad….

Now up to this point (6 months of doctor appointments), I hadn’t really been on the correct path. My insurance required 6 months of pre-op appointments to be approved for surgery. I specifically remember being told, “just don’t gain weight”. The food addict in me heard that loud and clear! I didn’t gain weight, but I didn’t lose either. My brain and body, totally addicted to high fat, high carb toxic foods, knew how to play this game. I still binged, I still ate all the wrong foods, I just knew how to cut back the week before my doctor appointment to get my weight back on track to pass the weighing test at each appointment. Just like an addict, not even realizing I’m participating in this behavior, my brain devised and wired up a plan to work out all the time I had to eat what I wanted and how to cut it out when needed to cover up the damage I’d done. All the energy I used to keep up my bad behavior, I could have used to start actually preparing for my lifestyle change. Hindsight is 20/20.

The First Week

Boy, this first week was a doozy! I recorded these days on my youtube channel for all to see the dirty ugly truth. The first day was actually ok. I craved solid food but I was still managing the cravings and sticking to the diet. The second day it all hit me like a ton of bricks. Not realizing it, I had just quit my drug cold turkey! The mind games my brain was playing on me was not expected! I craved foods I hardly ever ate, just for the sake of eating, like rice and pickles (blah). I was happy one moment, than crying or angry the next. I expected the anger (I had quit smoking cigarettes plenty of times before and knew the drill), but I never expected the crying. I was an emotional wreck. Just like when I smoked cigarettes, I was using food to mask my stress or emotions of any sort. Without it, I had no cover. The pent up emotions just flowed. I was shocked. I felt cray cray. Most of all I felt cravings for my long lost friend….food.

Day 2 I remember taking bites of food and spitting it out in the trash repeatedly, just to feel like I was eating. By the 3rd day, all hell broke loose and I totally cheated! My mind told me I could play this game; told me that I could cheat because it was still early in the game, and repair before the end (just like before my doctor appointments). By day 4, I was disgusted with myself and decided to recommit.

Week 2 Was Another Food Addiction Struggle

No surprise right? Week 2 was another struggle. I looked for every reason to cancel the surgery. Even though I had done extensive research and months of appointments, my addiction had one last fight left: cancel surgery. I tried to scare myself to death for the first 3 days of the second week. I even came up with a plan to not do surgery and just do counseling for food addiction. Then 4 days before surgery, I woke up with the clarity to realize that this fear was not my steadfast behavior the last few months preparing for this day. It was a last-ditch effort from my body trying to keep me miserable and unhealthy from pure addiction to bad behaviors and foods. It was a breakup with food and it was sad but empowering at the same time. The last few days before surgery, I was still scared but renewed in my efforts. I was committed and finally did the pre-op diet correctly.

What Am I Getting At??

What I’m trying to get at folks is just sharing my example for the person out there reading this questioning their own self. Food addiction can come in many forms. Everyone’s story is different. The purpose of sharing my details is to show the desperation to keep doing something harmful to my body. That’s an addiction, in my opinion. If you feel you are in the same boat or have some sort of desperation that is a total emotional roller coaster (which in turn leads to physical roller coasters), you are not alone. Every day is a new day. Carpe Diem! It is time to make a change. Change can come in many forms, a new lifestyle, weight loss surgery, or counseling.

Self Love Can Heal

One thing I have always believed in heavily is positive affirmations. One little tool I always use is posting positive affirmations at my house, my office, or the car that I will see as reminders….often. Healing yourself from any bad habit takes a lot of work. It’s not just an idea, it’s all the in-between moments and minutes that make up the hours that turn into days. You know all those posts on Facebook or Insta that you see and “like” because they say something that pings at your heartstrings? Yeah, well…those unique, strong-willed affirmations are useful at all random times. Seeing them can give you that boost you need to continue on your path or success. It may not seem like much but I challenge you to give it a try! I also offer accountability coaching. Scroll to the bottom to explore

Free Positive Vibes!!!

I have a few favorites I’ve decided to lend you to get you started! Print these out, hang them on your bedroom or bathroom mirror, on your fridge, etc. Read them aloud to yourself every time you see them. Let your brain hear what you decide. Run your thoughts. Don’t let your thoughts run you.

Accountability Coaching

Join my team of No Excuse Ninjas! I offer accountability coaching for meals and for the pre-op liquid diet. If you feel like you struggle to stick to your plan, I’ve been there! Let me help you stay on track! Having an accountability partner makes a huge difference. It’s easy to get stuck or plateau. Having that coach/partner can really amp up your journey to get back on track. Join the No Excuse Ninjas and get free access to our Facebook support group full of motivation, freebie printables, book club, and recipes! Click here to see details!

Related Posts:
4 Easy Meal Planning Tips To Keep The Weight Off

Top Items Needed for the Pre Op Liquid Diet

pre op liquid diet

GET YOUR FREE DUMP & GO RECIPE BOOK HERE!

Since you have decided to invest in your future with weight loss surgery, you need to invest in the necessary tools for success during the liquid diet phase. These were the surefire tools I used! You will be on a liquid diet before surgery and a bit after surgery. You need items that keep you on track. These were a huge help during my liquid stage but honestly, I still use most of them as well!

  • This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.

Best Liquid Diet Products

  • Soups, Soups and more soups
    • You will definitely want variety because soups can get old fast. When I first started the Liquid Diet, I only did broths. I was bored immediately, especially since I just came from a diet so poor it kept me above 300lbs! One trick I found was to get all and any soup you love and strain it. It tastes WAY better than just broth because all the other ingredient tastes are marinated in it! I also found this brand of soups that is soooo super good. If you want to try the only soup that made me feel like I was eating good on the liquid diet, you can learn more here.
  • Sugar-Free Crystal Light
    • Crystal Light is a super yummy alternative to water. It’s just flavoring your water. I personally love water more than any other drink but I know many people who don’t. You really need to keep hydrated during this Liquid Diet and need plenty of water. This is one sure way to get it in. I used it as my variety (instead of tea or soda). I drank water all day and had 1 or 2 Crystal Light drinks per day.
  • Gatorade Zero, Powerade Zero, ZipFizz, or Mio Sport
    • Because you are on such a low carbohydrate diet at this point, you need to substitute your electrolytes. Keeping your electrolytes up will keep your energy up as well as keep the icky “keto flu” feeling away. Gatorade and Powers Zero are great y’all but listen….ZipFizz is where it’s at!! It has all these minerals and the perfect amount of B vitamins and sodium to really make you feel human again (when you are feeling like a zombie with hardly any food in your system. There is only one place I can find it. I find my Zipfizz here.
    • I also recommend sports salts to keep your sodium levels up and the icky feelings away. You should only drink 1 ZipFizz per day but you will need to keep your sodium levels up. This is where sports salts come in. When you go low carb (as the liquid diet will inevitably be), your kidneys flush a lot of water weight. This is why you need sodium. We’re not talking about enough to hurt your health folks. We are talking just enough. These are items professional athletes use, so you can trust this.
  • Organifi
  • Sugar free Jello
    • This is one of two items that I was so grateful to have. I really missed the act of chewing on this diet. Granted it is not much to chew but it’s more then soup! Load up on this! I had 1 to 2 a day.
  • Sugar-Free Popsicles
    • This is the other item I was so grateful for. Eating the popsicle felt like I was able to indulge in a dessert.

SIDE NOTE:

There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one I just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60-$75 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides, electrolyte products, and my soups from them.

  • Protein shakes
    • This is a MUST! You have to continue to get your protein in. Protein shakes are the ideal way to do this on the liquid diet. You also need to be sure that the nutrition facts match your surgeon’s requirements. Be careful to notice different brands have different nutrition facts. They must be low calorie, low fat, low carb, and high protein. My favorites were Premier Protein and Slimfast.

You’re gonna want variety!

  • Listen this is not going to be easy! Go ahead and be ready. What I can suggest is to make sure you have variety!
  • I had a SUPER hard time mentally adjusting to the liquid diet. I didn’t really diet or make many changes up until approval for surgery. I was still craving all the terrible highly addictive fatty foods I was used to every meal of every day. The struggle for me was not that all my food was liquid, it was the addiction to food that I didn’t realize I had. At least not to that extent. I cheated, and I don’t recommend it but I did. The important thing though is that I got right back on track after. The cheats were fewer and farther in between until finally around 3 days before surgery I was completely adjusted to the liquid diet (which was good since you have it for another 2 weeks after surgery)! Variety saved me once I committed myself though. To see any of my journey through my liquid diet on my YouTube Channel (Heatherish) Click this link (there are multiple videos).

The problem is emotional!

  • You may or may not be a food addict. Either way, the additives in the food and constant poor choices in food that got us to the high weight to qualify for weight loss surgery will make you go through withdrawals. If you are like me, I didn’t realize how much I was using food to cope with EVERYTHING! My eyes were opened big time during the Liquid Diet. I took my own inventory. I went through all the emotions. The trick is not getting caught up in the feelings where you can’t separate or move forward from them.

Best Tips to make it to the finish line with the liquid diet

  • Tip 1: Ingest enough protein
    • Protein fills you up. Hunger was never a problem for me because I kept up with my protein intake through shakes. That’s one less thing you have to conquer (since you’ll probably have cravings).
  • Tip 2: Feel the feels but don’t get trapped in them
    • Journal if you realize you are using food to cope. Either way you will need to address the issues you are battling. Above all, remember this Liquid diet is temporary.
  • Tip 3: Keep Busy
    • I work part time at my shop with my Hubby and part time marketing at home. I noticed when home I couldn’t ward off my cravings as well. When I kept busy the time passed faster and much easier.
  • Tip 4: Keep Variety
    • The last thing you want to do is be bored with your already boring options! Use different flavors of soup and protein shakes to keep things interesting.

Do you have a different tip to add to this list? Submit it here to be featured in a future post.

Related Posts:
The 10 Best Pureed/Soft Food recipes After Bariatric Surgery
How I Realized I Had Food Addiction
The VSG Diet