If you've had bariatric surgery and find yourself not quite where you want to be with your weight, don't worry. You can get back on track by following these simple steps:

  1. Let go of the idea that a high-fat keto diet is the solution. It's not suitable for bariatric patients in the long term. Avoid foods like cheese, heavy cream, and cream cheese, as these can hinder your progress.
  2. Recognize that you can't eat the way you did before surgery or how you started eating again after surgery. Your biggest hurdle is your mindset. Understand that the choices you made in the past got you to where you are now.
  3. Start by removing all temptation. Get a big black trash bag and toss out all the bread, cake, cookies, chips, tortillas, donuts, frozen lasagna, rice, pasta, soda, ice cream, and cheese. Purge your home of all the unhealthy foods that led to weight regain.
  4. Incorporate protein drinks into your routine. These will help you meet your nutritional needs and keep you satisfied. Have three meals a day, and include a protein shake between breakfast and lunch, as well as another between lunch and dinner. This will prevent you from reaching for unhealthy snacks during those vulnerable times.
  5. Say goodbye to mindless snacking. It's crucial to get back to three protein-centered meals a day. Each meal should consist of protein and vegetables. For example, breakfast can be eggs and fruit, lunch can be Inspire Chili, and dinner can be sliced steak on top of a big salad.
  6. If you find it difficult to resist the urge to snack in the evenings, try making sugar-free Jello. This simple treat can satisfy your cravings without derailing your progress.
  7. Remember, grazing throughout the day is what led to weight regain. By focusing on three structured meals with protein at the center, you can regain control over your eating habits.

It's important to remind yourself that your pouch still works. You just need to stop eating around it by grazing. Take these steps to get back to the disciplined eating habits that helped you lose weight in the first place.

If you have any questions or need further support, feel free to reach out.

November 18, 2023
Bariatric Recipes Advice, Rants & Support Podcast: Real Talk