Bariatric Surgery Nutrition

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Clients who regain weight after bariatric/weight loss surgery often ask us about the ‘5 day pouch test’. This much debated ‘test’ promises to ‘reset’ your stomach and help you lose more weight. It’s so popular in fact, it has its own acronym – the ‘5DPT’. So what’s the deal, is it too good to be true?

Let’s start with a bit of background
The pouch test was ‘created’ in 2007 by a fellow gastric bypass-er named Kaye. She struggled, like many, with discouraging and disheartening weight regain after bariatric/weight loss surgery. In an attempt to recreate that ‘tight newbie feeling’ again, she developed the pouch test.

To start off the 5 day pouch test, she instructs you to ‘get back to the basics’. Or in other words, she wants you to return to the post-op liquid phase that is required in the first few days after surgery. She then recommends that you progress slowly from soft/puree protein, to firm protein and then lastly to solid protein (what’s the difference between firm and solid protein? We don’t know either...). Following this, you are supposed to feel a renewed sense of self.

MYTH...
The 5 day pouch test WILL NOT...
- shrink your stomach
- reduce hunger and increase satiety (feeling of fullness)
- ‘reset’ your body
- cut your cravings for carbs and sweet/salty foods

FACT...
We do however agree with some of Kaye’s suggestions.

1. Always delay your fluids from your solids foods.
--> Stop drinking 15 minutes before your meals/snacks and wait at least 30 minutes after eating to start drinking again. WHY? - Drinking and eating at the same time ‘flushes’ the food out of your stomach too quickly. This causes you to feel hungry soon after eating.

2. Take your time to eat.
--> Eating slowly and savouring your food without distractions increases satiety at meal times. WHY? - This gives your brain time to process that you are eating and lets you get the flavor fix you’re looking for.

3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
--> While these foods are nutritious and provide good quality protein, they may not help you feel as full as you felt in the first few months after surgery. WHY? - These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.

4. Include a high protein food at every meal and snack.
--> WHY? – High protein foods help keep you full longer.

In our opinion, the ‘5 day pouch test’ is just another diet in disguise. Anything that promises to ‘reset your system’, ‘boost your weight loss’, ‘cut cravings’, ‘kick start your metabolism’, ‘burn fat’, etc. is unfortunately wishful thinking.

There are no short cuts to healthy eating and lasting weight loss. There is only you, your pouch (i.e. your little stomach) and knowing how to use it!

How do I know if my pouch is still small?
Believe it or not, the majority of weight regain after bariatric/weight loss surgery is NOT related to having stretched your stomach. This is good news! In our experience, weight regain is more related to what you eat, the timing of your meals and snacks, and how you are eating. For example, if you feel comfortably full for 2-3 hours after eating the amount of food that fits on a bread plate, which includes a combination of protein, a small amount of grains, and some vegetables, your pouch is likely perfectly fine.

We even asked one of our favourite bariatric/weight loss surgeons about the 5 day pouch test! Here is what he said:
Need help?
If you are looking to get back on track with your weight loss and healthy eating, sign up for our Get Me Back on Track package. Whatever the cause of your weight gain, we will give you realistic strategies and tips to tackle your triggers and barriers to healthy eating. Even simple changes to your home and office environments can make a big difference.

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!

Success is not always about the number on the scale!

We know you guys hate it when we say this, but it’s the truth… and we are about to show you the PERFECT example.

Check this out – http://people.com/bodies/fit-mom-looks-drastically-different-2-lb-weight-loss/

Adrienne’s transformation is truly incredible! Despite losing a measly 2 lbs, a quick look at her before and after picture clearly shows a dramatic change in her body composition.

What do we mean by ‘body composition’? Body composition refers to what proportion of our body is fat, muscle, bone and water. Since the weight of our bones and water stay relatively stable, it is the percentage of our fat and muscle that change when we gain weight, lose weight and, in the case of Adrienne, also when we exercise.

Unfortunately, what we measure on our home scales is simply the total weight of all of these (i.e. fat + muscle + bone + water). This means when we gain muscle and lose fat, which is what happens in the case of exercising and weight lifting regularly, our scale is not able to express these shifts in body composition.

Moral of the story: the scale does not always dictate your progress. If you are sweating your butt off in the gym, you are definitely changing your body.

It breaks our hearts when we see clients who are healthy, super fit and 3-5 dress sizes smaller, but they are still not happy with their ‘success’ because of the number on the scale. Sadly, in some of these cases, the clients were so desperate to lose more weight that they stopped their weight training to intentionally lose muscle. Crazy right? All just to see the number on the scale go down.

Remember: Success looks different on everyone.

Weighing yourself is only one measure of progress. Ask yourself the following questions if you are exercising regularly but not seeing results on the scale. If you answer yes to any one of these questions, you are most likely changing the composition of your body for the better (i.e. gaining muscle and losing fat).

- Do your clothes fit slightly looser?
- Are you less out of breath when walking?
- Are you using a smaller hole on your belt?
- Do you feel powerful at the gym?
- Is there more definition to your arms and legs?
- Do you feel stronger?

Although Adrienne’s story does not involve bariatric surgery / weight loss surgery, she is a perfect example of how you can dramatically change your body while being ‘plateaued’ or ‘stalled’ in terms of your weight.

What are your favourite non-scale victories? Post below in the comments!