KETO BARIATRIC means embrace the low carb but not the high fat!
Keto keto keto… it’s all you hear about and it’s EVERYWHERE. In fact, if we did not have bariatric surgery, WE WOULD ALL BE CARD CARRYING MEMBERS of KETO CLAN. It would be the latest addition to our diet list.
Sure, non bariatric folks are losing weight on the Keto Diet, but we also lost a lot weight on the Grapefruit Diet, Atkins Diet, Cambridge Diet, Jenny Craig, Weight Watchers, South Beach, Banana Diet, Cabbage Soup Diet… didn’t we?
TRUTH IS, Morbidly Obese Folks are experts at losing weight – it’s keeping it off that has been the problem. So it’s important that after having bariatric surgery, we do not fall into the KETO DIET trap.
Not all parts of the Keto plan are smart for people who have had aggressive stomach altering obesity surgery. There are two versions of Keto and you have to make sure you don’t fall for the FATBRAIN version – that’s the one with the cream cheese, cheddar cheese and bacon with butter poured over everything.
Lucky for you that we are both nutrition and bariatric experts to boot – we’ll help you take the Best of Keto that will move you towards life goals and leave the rest behind.
KETO minus this short list of foods make this plan uniquely KETO BARIATRIC! These are the Keto foods that are NOT for those who have had bariatric surgery.
THE NO NO NO KETO LIST
Full Fat Milk
Blankets of Full Fat Cheese
Low Fat Cream Cheese
Greek Yogurt Cream Cheese
More than 1 teaspoon of butter in a meal
Use these 10 Keto Terrific foods to fill your belly with 65 to 75 g of daily protein, capping off at 50g of low carb vegetables and even some healthy fats. Hmmm… BEE Keto sounds BEEasy Bariatric to us!
1. Seafood, Meats & Poultry
Beef, pork, chicken, turkey and most seafood does not contain carbs and are rich in high quality satisfying protein and B vitamins.
2. Low-Carb Vegetables
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini, and spaghetti squash is a natural substitute for spaghetti.
ONE OUNCE of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium. Dietary Calcium is a Good Thing. The Keto Bariatric Twist is to use LOW FAT CHEESE and only one ounce at a time.
Avocados contain 2 grams of net carbs per 1/2 and are high in fiber and nutrients, including potassium.
Eggs are one of the healthiest and most flexible foods on the planet. One large egg contains less than 1 gram of carbs, 6 grams of protein, and help keep you full for hours. Eggs are an ideal BEE Keto Bariatric food.
6. Plain Greek Yogurt, Cottage Cheese and Ricotta
All are healthy, high-protein foods that are perfect for a BEE Keto Bariatric plan.
1/2 cup Greek yogurt provides 5 grams of carbs and 11 grams of protein
1/2 cup cottage cheese provides 5 grams of carbs and 18 grams of protein
1/2 cup ricotta provides 5 carbs and 14 grams of protein
Studies have shown that these dairy foods help decrease appetite and promote fullness. Eat plain or add chopped nuts, cinnamon and zero calorie sweetener for a quick and easy BEE Keto Bariatric protein meal/snack.
7. Nuts and Seeds
High in fiber and crazy healthy. Nuts provide zero to 8 grams of net carbs per ounce. The BEE Keto Bariatric Twist is that they can be HIGH IN CALORIES, so know how many nuts are in an ounce. Almonds, Brazil nuts, Pecans, Walnuts, Flaxseed, Sesame seeds are the lowest in carbs. Add flaxseed and sesame seeds to yogurt for **CRUNCH**.
Most fruits are too high in carbs to include on a BEE Keto Bariatric diet, but berries are an exception that are low in carbs and high in fiber – the SEEDS are fiber. Ahh-haaaaa, who knew?
Here are the carb counts for 1/2 cup of these tasty berries:
Blackberries: 5 grams net carbs
Blueberries: 12 grams net carbs
Raspberries: 6 grams net carbs
Strawberries: 6 grams net carbs
Studies suggest that consuming olives may help prevent bone loss and decrease blood pressure. Half of the carbs in olives come from fiber, so their digestible carb content is very low.
One ounce of olives, about 7 to 10, depending on size, contain 2 grams of total carbs and 1 gram of fiber or net carb count of 1 gram.
10. Unsweetened Coffee and Tea
Unsweetened coffee and tea contain zero carbs and can increase your metabolism as well as improve your alertness and mood! Tthe BEE Keto Bariatric Twist: learn to drink plain unsweetened iced or hot coffee and tea with a very small amount of creamer if you need it at all – AVOID skinny lattes which are made with a lot of non-fat milk and high-carb flavorings.
BONUS: Dark Chocolate & Cocoa Powder – Inspire Plant Powered Mexican Chocolate ~~ SUPER BEE KETO BARIATRIC FRIENDLY
IMPORTANT: A word about Ketosis.
One of the hallmarks of Keto success is knowing if you are *in ketosis* or not. Ketosis is a state where your metabolism is primed to burn fat more effectively. Many followers of Keto diets check this state with a “Ketosis stick” on a regular basis, proudly posting their keto stick selfies online. HOWEVER, Bariatric Surgery alters our digestive systems which can impact the way the body signals that it’s in Ketosis. With this in mind, it’s MUCH easier to skip the the frustration of tracking Ketosis just stay consistent with the plan. You will see results if you follow the plan.
For the folks who like to use an app to track calories, protein and carbs here are your settings for weight loss using BEE Keto:
Protein: 45% or 113 grams
Carbs: 20% or 50 grams.
IMPORTANT: Please resist the urge to go below 35 on a regular basis. Limiting yourself to too few carbohydrates is the easiest way to burn out on a diet and fall off track. If you want results consistency is key. So eat some veggies! Have some fruit!
Fat: 35% or 39 grams
Remember that these settings are LIMITS. NOT goals. There is no such thing as “extra” or “leftover” carbs, fats or calories at the end of the day if you want to lose weight. Do not forget that you already possess the ultimate portion control device inside of you. Your Pouch, Sleeve or Banded Stomach! So eat until you are satisfied but not stuffed so full you are uncomfortable and you will see the results you want!