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.

3 Recipes for Keto Bread

These recipes for keto bread will save your keto diet any day of the week. It’s no secret the ketogenic diet can be hard to stick to. Substitutes will save your life.

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How To Deal With Bread Cravings

  • The short answer here….make keto bread!!

Bread On The Ketogenic Diet?

  • Most keto-approved bread is either made with coconut flour or almond flour.
  • The recipe is a mixture of cheeses, egg, almond/coconut flour, and spices
  • These recipes are all low carb

3 Best Recipes for Keto Bread

Who wants to live without bread permanently right? Don’t worry, you don’t have to…

Recipe 1: Keto Mug Bread

I’m going to start you off with the simplest recipe. This is a quick 90 second recipe using the microwave.

You can make this bread with 4 ingredients and be well on your way to a breakfast sandwich or grilled cheese!

Ingredients:
3 tablespoons almond flour
1/2 teaspoon baking powder
1 tablespoon of melted butter
1 egg white

Cooking Instructions:
In a bowl, mix together almond flour and baking powder
Add melted butter to flour and baking powder mixture
Next, whisk in the egg white to the mixture
Find microwave-safe mug and grease with butter or oil
Pour mixture into the mug and microwave for 90 seconds.
Once cooled, take out of mug and cut in half to use for sandwiches.

Recipe 2: Keto Fathead rolls

Keto fathead rolls can be used to replace tradition biscuits or rolls to go with a dinner. They can also be used for sandwiches, burgers, or pizzas.

Ingredients:
4 Cups mozzarella shredded cheese
1 Cup coconut flour
4 ounces cream cheese
1 teaspoon baking powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/4 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
4 eggs beaten

Cooking Instructions:
Preheat oven to 425 degrees
In a bowl, add mozzarella and cream cheese and microwave for two minutes
Stir until cheeses evenly combined
Add flour, baking powder, and dried seasonings
Stir to combine all ingredients
Add egg and combine all ingredients again
Spray baking sheet with nonstick spray
Wet your hands and separate dough into 12 rolls
Place all rolls on pan and bake for 15 minutes
Serve warm or refrigerate

Recipe 3: Keto Almond Flour Loaf bread

Ingredients:
4 cups whole milk mozzarella cheese
4 ounces cream cheese
4 large eggs
2 tablespoons gelatin
2 1/2 cup almond flour
2 tablespoons coconut flour
4 teaspoons baking powder

Cooking Instructions:
Preheat oven to 350 degrees
Put mozzarella and cream cheese in microwave-safe bowl and microwave until soft
After softened, mix to combine well
In a separate large bowl, mix eggs and gelatin
Mix cheeses into bowl with eggs and gelatin
Add Almond flour, coconut flour, and baking powder
Mix until all ingredients combined
Grease bread pan
Pour mixture into bread pan and bake for 20 mins at 350 degrees
Reduce heat to 325 then bake for an additional 30 minutes
When done, let cool and set for 1 hour

Key Takeaways

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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5 Top Keto Chicken Recipes

Keto chicken recipes

These keto chicken recipes are sure to be a hit whether for the family or entertaining.

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Best Tips to Cook Chicken Keto Dishes

  • Chicken is a sure-fire staple for any keto diet. The only problem is it can get boring. I love to find recipes to spice up the normal chicken dish.
  • Chicken is also an easy dish for the kiddos. Again, it can easily get boring for them as well.

Chicken Alone is Too Lean

  • When following a ketogenic lifestyle, you need to amp up the fat content to keep you full longer. Chicken alone is a lean protein.
  • A sure way to increase taste and fat content is to either use the skin or add a creamy or cheesy aspect. The more things you can mix the better. Heck if you can sneak in some veggies, you’ve got a well-rounded meal for your kids.

Best Tips for Keto Chicken Casseroles

The great thing about these recipes is that they are casserole type dishes. If you have leftovers, they can be used as part of meal prep for future meals. You can also cook them solely as meal prep to have ready-made lunches or dinners during your week. Meal planning and prep is definitely a huge key to success

1:Keto Chicken Nachos


Click Here to watch my youtube video preparing this recipe!
Ingredients:
1 bag pork rinds
1 cup shredded cheese
2 slices sandwich cheese
Toppings of choice (I use black olives and sliced jalapenos)
1 pound chicken breasts
1 packet enchilada seasoning

Cooking Instructions:
Boil the chicken and shred, then mix in the enchilada seasoning packet
Line a baking sheet with wax paper
Pour entire back of pork rinds into pan
Layer pork rinds with sliced cheese (more or fewer slices depending on how cheesy you want it)
Next layer shredded chicken
Layer shredded cheese
Layer any additional toppings desired
Bake at 425 degrees for 5 mins

2: Keto Chicken Cordon Bleu

Ingredients:
2 lbs shredded cooked chicken
6 oz ham cut into bite-size pieces
4 oz butter melted
6 oz cream cheese
1 tbsp dijon mustard
1 oz lemon juice
1/2 tsp salt
5 oz swiss cheese

Cooking Instructions:
Preheat oven to 350 degrees
Put chicken on bottom of a 9×13 pan, layer pieces of ham on top
In a large bowl, combine melted butter, cream cheese, salt, mustard, and lemon juice. Blend until thick sauce forms.
Spread sauce over chicken and ham in baking dish
Lay slices of swiss cheese over the sauce
Bake for 30-40 minutes until hot.

Click here to see a video of the casserole on joyfilledeats.com

3: Keto Crack Chicken

Ingredients:
2 lbs shredded cooked chicken
2 cans cream of chicken
1 lb shredded Mexican blend cheese
Bacon
1 pack ranch seasoning packet

Cooking Instructions:
Preheat oven to 375 degrees
Cook bacon and break into pieces
In a large bowl combine chicken, cream of chicken, half of cheese, bacon and seasoning packet and blend
Pour blend into 9×13 baking dish
Layer the rest of cheese on top of the casserole
Bake for 20 minutes until hot

4: Keto Pesto Chicken

Ingredients:
4 chicken breasts, about 1.5 lb sliced in half widthwise to make 8 pieces
3 tablespoons basil pesto
8 oz mozzarella, thinly sliced or shredded cheese
1/2 teaspoon salt
1/4 teaspoon black pepper

Cooking Instructions:
Preheat oven to 350 degrees
Spray baking dish with cooking spray. Place chicken in the bottom in a single layer and sprinkle with the salt and pepper. Spread the pesto on the chicken. Put the mozzarella on top
Bake for 35-45 minutes until the chicken is 160 degrees and the cheese is golden and bubbly. You can broil it for a few minutes at the end to brown the cheese if you want.

5: Keto Chicken Alfredo Casserole

Ingredients:
1 lb shredded cooked chicken
8 oz sliced baby bella mushrooms
9 oz frozen spinach, thawed, drained
1 cup heavy cream
2 1/2 cups shredded mozzarella cheese
1 1/4 cups mascarpone cheese
1 1/2 cups parmesan cheese grated
4 tablespoons butter
1/4 cup chicken stock
1 tablespoon oil
3 cloves garlic
1/2 teaspoon salt
1 tablespoon parsley
1/4 teaspoon ground pepper

Cooking Instructions:
Preheat oven 400 degrees
Put 1 tablespoon of butter and 1 tablespoon of oil to pan over medium heat. Add mushrooms and saute for a few minutes.
After mushrooms are browned, add a little more butter to the pan then add the garlic and saute for 20 seconds.
Combine the rest of the butter, chicken stock, heavy cream, mascarpone cheese, salt and pepper and stir until melted.  Finally, add in the parmesan cheese and parsley, continue stirring until everything has melted.
In a large mixing bowl, add in the chicken, mushrooms and spinach.
Stir in the 1 cup of the shredded mozzarella cheese.
Pour the sauce over the top and mix to combine.
Pour the mixture into a 9″ X 9″ casserole or glass baking dish that has been sprayed with nonstick spray
Spread the mixture evenly and top with the remaining mozzarella cheese and bake for 15 minutes.  For For more golden cheese, increase the temperature to 425F and bake for another 10 minutes or until the cheese is golden.

I hope you all enjoy these recipes!

The Best Self Care Tips For Moms

This topic is near and dear to my heart. I am number one let my self care slide to the back burner! This is exactly why my weight climbed to 312 pounds! The thing to remember is: moms matter too. Moms are the foundation of how children value themselves. Below are some self care tips for moms that add up to a lot.

Why does self care always come last?

  • It’s easy to figure out why we don’t hold ourselves as accountable towards our personal goals as we do towards being mommy. We have that overwhelming love and desire to think “kids first” and make their little lives as good as possible. We are also so flippin’ busy helping with all their body functions, movements and needs, desires, etc that we may not have the energy left for ourselves.
  • When I had my first child I was enamored with her. My every thought and move revolved around her needs first. Adding my second child was twice the love and need. Slowly (i’m talking years), I let the little things I did for my own upkeep slide. I was tired, so I hit that snooze button more. I was rushed, so I found myself eating more processed easy-to-cook meals. I was stressed, so I had that glass of wine after dinner when I’d usually read or plan etc. 6 years into being mommy I went from a healthy, active 150lbs to a 312lbs.
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Common Questions/FAQ About Time Management

  • How do moms manage their time?
    • Use one calendar
    • Stop multitasking
    • Learn to delegate
    • Assign a time limit to everything you do
  • Why is time management so important?
    • Good time management allows you to: accomplish more in a shorter period of time which leads to more free time, lowers your stress, helps you focus, and leads to more career success. Each benefit of time management improves another aspect of your life.
  • How can working moms make life easier?
    • Prep meals in advance
    • Put a load of laundry in every morning
    • Give your kids chores and pay them for it
    • Outsource grocery shopping

Quick Note On Some Books For Self Care Tips I Think You’ll Like

First identify the problem

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Then find solutions!

Self Care Tips for Meal Planning-It CAN Be Easy

Show up for yourself:

  • You get home after work. The kids are begging for food…fast. You’re hungry from the long traffic-induced drive home. Work was stressful. You still need to help the kids with homework and baths. Ahhhhh. A quick mac-n-cheese meal with hot dogs sounds pretty enticing right about now….right? I get it! I’ve been there! It’s easier to just take care of the kids and “think” you’ll get to yourself one of these days. THIS IS WHY MEAL PLANNING IS SO IMPORTANT!
  • MEAL PLANNING: One of the keys to taking care of ourselves is planning ahead! This way we have our healthier meals ready for us while making the rest of the family theirs. One way to do this is with an Instant Pot. This thing will save your life! Chicken done in minutes! Homemade soup done in minutes! Healthy Veggies done in Minutes!! If you don’t have the energy for Meal Prep all you need is a plan on the way home of what to cook in this gem!!
  • MEAL PREP: I don’t feel meal prep has to happen every Sunday. Meal prep can happen any day of the week or cooking enough for leftovers at any meal. At any given cook session, you could just double your recipe and then scoop some in containers and VOILA! Meal Prep at it’s finest! I personally love these little glass jars to store food in. You can transfer from the fridge straight to the microwave or oven!
I also Personally couldn’t make it all happen without my Ninja system. It can be used for my protein shakes, blended food, and much more!

When planning meals or looking for a quick dinner decision, I love my Keto recipe book to pick a meal from. It’s simple, healthy for everyone and yummy! And you don’t need to be on the Keto diet to enjoy a Keto meal!

Self Care Tips for Time

  • There never seems to be enough of it right? The last thing i want to do is preach to you that you need to make more time for yourself. We all know that is very few and far between. What I do want you to think about is that we can make more of small moments in between all the craziness we may not even realize how to utilize…yet.
    • The 20 minutes you press snooze in the mornings could be a short workout (weights, yoga, cardio)
    • While cooking dinner, double your recipe and meal prep the leftovers
    • Use your drive to or from work to listen to self-help/health audiobooks (gotta take care of that mental health)
    • Utilize your lunch hour at work (exercise, reading, planning)
    • Say “yes” to yourself sometimes and go get a pedicure or that hair done!

Lastly: Best Products to Overcome Slipping Off Your Self Care Path

  • I’ve been getting into yoga and I think you might just love it too. Exercise can be movement of many kinds. I love that it’s a tool for mental and physical health at the same time. Here’s a yoga video for any stage! Yoga also helps that stress factor many moms deal with.
  • If you want more high intensity workout this fantastic product is great for at home workouts! If you only have 15 mins to move and the video is 45 minutes long…do your 15 minutes, then pause it! pick up where you left off next time!
  • Absolutely love this book about intermittent fasting. No extra time from the kiddos needed to ad this health tip!
  • Planning and organization is for Champions guys! I LIVE by my planner for every.little.thing!

The Last Thing You Need to Know About Making This a Lifestyle

  • Making anything a lifestyle is hard work at first but it DOES get easier with practice. Time management goes hand in hand with accountability for your life as a bariatric mom. Making a schedule and sticking to it is the best place to start. Staying away from bad distractions is your next best tool.
  • What are some tricks and hacks you use to keep accountable or manage your time?