PollyEster

salad made with kale from the garden, smoky maple BBQ tempeh, homemade vegan parmesan. Ate it all! 😋

Plant Protein is just as ‘complete” as animal protein. The idea that plant Proteins are “incomplete”, necessitating some sort of “protein combining”, was based on a 1971 fad diet called “Diet for a Small Planet” by Francis Lappe. “Protein combining” was debunked DECADES ago, yet for some people this myth remains pervasive despite 49 years of medical and scientific nutrition evidence to the contrary.
All of the essential amino acids humans need are structurally identical regardless of the source, so in terms of getting enough protein, it doesn’t matter if amino acids come from animal or plant protein. But protein isn’t consumed in isolation, since all plant and animal foods contain essential nutrients in addition to protein. And the other nutrients that you’re consuming – or not, depending on whether you eat animal or plant protein – is where the serious health implications lie.
Plant protein is packed with fibre, antioxidants, and thousands of protective phytonutrients. Animal protein has absolutely no fibre, antioxidants, or phytonutrients whatsoever. Plant proteins contain no saturated fat and cholesterol. All animal foods (including “lean” meats like chicken, salmon, turkey, etc.) contain saturated fat and cholesterol. We don’t need to consume any saturated fat and cholesterol, since our bodies naturally produce all the cholesterol required for physiologic functions. Eating saturated fat and cholesterol causes atherosclerosis (the accumulation of excess cholesterol in the lining of our vessels) and significantly increases the risk of heart disease, currently the number one cause of death in developed countries. People eating a plant-based diet devoid of animal products have significantly less risk of developing heart disease, and several studies have found that a plant-based diet can even reverse atherosclerosis. Plant protein causes no increase in insulin-like growth factor-1 (IGF-1). Animal proteins cause our bodies to produce higher levels of the hormone IGF-1, which stimulates cell division and growth in both healthy and cancer cells (higher circulating levels of IGF-1 result in increased cancer risk, proliferation, and malignancy.) Plant protein causes no increase in trimethylamine N-oxide (TMAO). Animal proteins increase circulating levels of TMAO, which injures the lining of blood vessels, creates inflammation, and enables the formation of cholesterol plaques in blood vessels. Plant protein causes no increase in phosphorus or fibroblast growth factor 23 (FGF23). Animal proteins contain high levels of phosphorus, and when we consume a lot of phosphorus, the body reacts by producing high levels of the hormone FGF23 to normalize phosphorus levels. FGF23 injures the lining of blood vessels, creates inflammation, and enables the formation of cholesterol plaques in blood vessels, and is directly associated with heart attacks, sudden death, and heart failure. Plant protein causes no increase in bone health problems. Animal proteins have higher concentrations of sulfur-containing amino acids, which can induce a subtle state of acidosis when metabolized, causing our bodies use to compensate by leaching Calcium from our bones to help neutralize the increased acidity. Studies have demonstrated that populations with higher dairy consumption, or higher consumption of animal protein in general, have a higher incidence of bone fractures. You probably conducted a lot of research to determine which type of 1 or 2 hour bariatric surgery would allow you a healthier and longer life. Conduct even more research to determine if what you eat every day for the rest of your life after surgery is going to increase your health and longevity, or increase disease and shorten your life. Everything we put in our mouth either increases longevity by decreasing the development of disease and illness, or contributes to premature death by increasing the development of disease and illness.
Dozens upon dozens of peer-reviewed studies confirm that people on plant-based whole food diets (meaning whole minimally processed plant-based foods, and no processed foods) are at significantly lower risk of many diseases including cancers, type 2 diabetes, hypertension, heart disease, and obesity.
So get your protein from plants whenever possible to maintain your weight loss for life and become as healthy as possible. Eating vegetables, fruits, legumes, nuts, seeds, tofu, whole grains, and other plant-based sources of protein is a win for your health and the health of the planet.

Roasted veggie salad with avocado, roasted Tomato salsa, and creamy vegan chipotle sauce. I ate just over half. A few spoonfuls of dessert, two hours later: raspberry nice cream (just raspberries and bananas).

I know this is a horrific time for so many people, and I grieve for them. But in most every other way, I'm personally enjoying this time tremendously, actually. I appreciate not being immersed in the turmoil of daily life, and finally having time to pursue many of the intellectual pursuits and interests that are meaningful to me but that I never could find the time to engage in. This is the sabbatical I’ve longed to have.
I'm healthy and fit. I have an extremely active life of the mind, am skilled with being in relative solitude, am emotionally pretty experienced with managing change and disruption, and deeply fortunate about not having to be fearful about my career. Each day I learn more about myself, the needs of others, and do what I can from home, as well as delivering groceries each week for several family friends who are seniors. When I'm part of the world again, there will be additional opportunities to be a better friend and citizen.
Prior to the lockdown I was training for a sprint triathlon and have continued to even though it was obviously cancelled, so am doing 10-12km per day of walk/run intervals, cycling 40km per week, and swimming 2km daily. I still do twice weekly weight training and 20km per week of indoor rowing or solo outdoor hill hiking, and am trying to do yoga a few times a week. Occasionally I throw in stretching, core exercises, or an online or dvd exercise class just to mix it up a bit. In terms of diet, I'm still not particularly interested in food per se, though I really enjoy preparing food and looking at it/eating it. My rate of weight loss hasn’t slowed, so the average loss of 12-14lbs per month seems to be continuing and likely will as long as I stay the course with current diet and exercise levels.
For those who have lost a loved one, or their job or income, it's impossible to relax and enjoy the free time. A sustaining hope for me is that a more equitable and humane society might emerge from this struggle. A guaranteed national income here at home so that everyone has food and shelter, additional wealth taxes, a greener economy, and stronger national public service (and for Americans, universal health care for every citizen). All of these are things that many have long dismissed as panacea, and I hope they now seem more like pragmatic necessities. It gives me a sense of optimism to imagine society getting through this together, and to people working together to be an active part of an emerging, improved new reality.

I began the WLS process 16 months ago at 292lbs. I lost 50 lbs during the 6 month wait for surgery by following a 1100 kcal/day whole-foods plant based lifestyle (which I'd already been following for over 6 years), and exercising at least 150 minutes per week (beginning with daily yoga and simply walking as far as I could each day, slowly working up to 10,000 steps/day and adding weight training, cycling, hill hiking, and indoor rowing). After surgery, I reached my goal weight in 7 months, and am continuing to lose rapidly without the slow-down that is commonly experienced at the 6 month mark. Currently, I have lost not only 100% of my EBW, but 58% of my entire body weight. I now expect to reach the weight I was in high school, 112-114 lbs, and to maintain long-term in the 115-120lb range.
The rapid loss window after surgery is finite: only about 6 months. How much weight one loses in those 6 months is primarily determined by genes, but all gene expression is dependent upon environmental variables, so I did everything I possibly could to maximize loss during that time. For me that meant: Protein first veggies second; eating only nutrient-dense whole, clean, plant-based foods (meaning no processed or packaged foods, no animal products, no nutrient-poor foods); staying hydrated; waiting 30 mins before and 45 mins after drinking to eat; consuming no more than 600-800 kcal/day; practicing portion control; being mindful while eating and chewing food extremely well before swallowing; no snacking or grazing or emotional eating; weighing and tracking all food; taking all of the required Vitamin and mineral supplements; weighing myself daily; using a fitness tracker and logging all exercise; exercising upwards of 15 hours per week (because I really enjoy it; I never had to force myself); meditation; taking good care of my emotional and mental health, and sleeping 8 hours minimum per night.
I still do every single one of these things, except now I eat more (not too much, but enough to healthfully support my activity levels) and exercise more (upwards of 25 hours per week training for eventual distance cycling and triathlon events, as well as many other sports including weight training and squash especially). Though it's all just my regular, everyday, normal life now, I'm still only 8.5 months out from surgery, so it’s all relatively effortless. I'm fully committed to doing all of these things for the rest of my life, however. I will *never* forget how disabled I was -- how limited I was, and how limited my life was -- because of morbid obesity.
Edited to add: According to several bariatric experts that I've spoken with, the "honeymoon stage" basically ends when people resume some or all of their old habits: making poor food choices, eating too much, not exercising, and not following evidence-based best practices for long-term weight loss and maintenance (based on observing 5 and 10 year outcomes for hundreds of thousands of bariatric patients). Obesity is a disease and WLS is a treatment, not a cure. If you have heart disease and undergo a triple bypass but start eating burgers and fries again 6 months after surgery, you’re still going to die of heart disease because you’re not addressing the underlying cause of disease unless you change your diet and lifestyle.
50%-60% average weight loss after VSG is just that, an average. So if you don't want to end up with average results over either the short or long term, then definitely do not do what the average person does. Use the first year after surgery to entrench yourself in an entirely new way of eating and moving your body (including weight bearing exercises to build muscle), regularly examining what's working and what isn't, and adjusting or pivoting as needed over time to continue seeing the desired results.

Mmmmmmm!! 😍😍😍😍 your salad presentation, ms.sss!

Thank you so much, MarvelGirl! Not to worry though, there's a lot that you don't see: for every dozen or so photos or dishes, there's at least one epic fail that looked like this ("before") in my mind, but ended up like this ("after") in real life! 😂😂😂😂😂😂😂😂😂😂
© Elías García Martínez/Cecilia Giménez

Coping with Stress During COVID-19: What Bariatric Patients Need to Know
May 1, 2020 by Harold Bays, MD, FOMA, and Lydia C. Alexander, MD, FOMA Dr. Bays is Medical Director and President of the Louisville Metabolic and Atherosclerosis Research Center in Louisville, Kentucky. Dr. Alexander practices obesity medicine at Kaiser Permanente Medical Weight Management Group in San Francisco, California.
Funding: No funding was provided.
Disclosures: Harold Bays, MD, FOMA is Trustee, Chief Science Officer, and Lydia C. Alexander, MD, FOMA, is Secretary/Treasurer for the Obesity Medicine Association.
During this most unique of times, as frontline healthcare workers and hospital staff, we frequently face difficulties when treating patients threatened by a rapidly increasing pandemic. This is made even more difficult with the stress of limited essential medical supplies. Among all the turmoil and disruption, the emergence of COVID-19 has created special challenges for patients with obesity.
Many patients with obesity have impaired immunity, impaired lung function, sleep apnea, and hypoxia, making a virulent upper respiratory tract infection especially perilous. Added to this are obesity-related debilitation, immobility, orthopedic changes, polypharmacy, more limited access to medical/preventive care, and adiposopathic complications of diabetes mellitus, and cardiovascular disease.1 Collectively, patients with obesity are more susceptible to COVID-19 disease and have worse outcomes once infection occurs.
For many bariatric patients, the rise of the novel coronavirus has created additional challenges, such as the effect of mental stress on their lives. Increased mental stress can worsen complications from obesity, such as hyperglycemia, high blood pressure, dyslipidemia, and might also worsen obesity itself. The good news is that if clinicians are attuned to the physical impacts of mental stress, then proactive measures can be taken to mitigate the potential adverse consequences of mental stress.
Acute Stress, Chronic Stress and COVID-19
Acute, or short-term, stress is a function of the natural “fight or flight” response. One of the systems activated by the stress response is the sympathetic nervous system, which increases production of hormones epinephrine and norepinephrine. The acute stress response can be beneficial—it can increase visual acuity, decrease pain, increase blood flow, and boost the immune system. This complex sequence of hormonal changes and physiological responses helps people when they need to fight or flee to safety.
Conversely, chronic, or long-term “submit and stay” stress has the potential to worsen health outcomes. Chronic stress can increase cortisol production, which might promote visceral fat accumulation.2,3 Symptomatically, chronic stress can cause decreased cognitive ability, diminished healthful decision-making, and more pronounced pain. Physiologically, chronic stress can impair immune function, impair sleep patterns and increase blood sugar, high blood pressure, and body weight.4
The Toll of Chronic Stress on Patients with Obesity During COVID-19
Stress and anxiety are understandable during the COVID-19 situation. We are living in a time of an unprecedented global pandemic crisis. Doom and gloom are everywhere. Good news is rarely reported. Stress is to be expected. However, clinicians can assist patients with proactive stress management techniques, especially for people living with obesity.
Many patients are staying home to keep themselves and others safe and limit the spread of the novel coronavirus. Other patients are staying home because of governmental mandates. But while “distancing” from others could have potential benefits in preventing viral spread, staying home might result in less healthful nutrition and reduced physical activity. As we navigate the unparalleled COVID-19 crisis, it is critical that clinicians, including bariatric surgeons, counsel patients to recognize the signs of mental stress, as well as its potential negative impact to health. This would include increased blood sugar, high blood pressure, increased body weight, and challenges fighting viral respiratory infections. Bariatric patients should receive specific and actionable guidance on safely optimizing nutrition and physical activity during periods of shelter-in-place orders.5
Coping with Stress During COVID-19
As we await a cure or vaccine for the novel coronavirus, one of the most important measures clinicians can take in the interim is to address potential mental stress head-on, as one of the first topics of discussion during patient encounters (e.g., via telemedicine or otherwise). When appropriate, clinicians can then recommend patient-centered stress management techniques that might prove helpful. Here are some ways to get started:
Feel your feelings. While it might seem intuitively obvious, many patients might not truly recognize the degree by which mental stress is altering their behavior, lives, and overall health or might be avoiding addressing feelings of sadness or loss of previous routines and lifestyle. This should be a prime topic to discuss during any patient encounter. Patients should be educated to become in touch with their feelings and recognize how those feelings might be affecting their behavior. Negative or unproductive feelings and the potential adverse effect on behavior cannot be resolved until it is first acknowledged.
Take it one moment at a time. At this time, no one knows how or when the COVID-19 crisis will end. It is likely nothing will ever go back to “normal.” This might be a daunting notion to patients with obesity, who might already have a sense of hopelessness. Thus, instead of focusing on the seemingly unending days of isolation ahead, patients should be encouraged to focus on manageable, demonstrable, and accountable healthful measures that can be accomplished today. Behavior changes that are doable, accountable, and sustainable represent the mainstays of a behavior modification plan.
Perform a food inventory. It is common that patients with increased mental stress resort to “comfort food,” which is often energy dense and highly processed. Temptation to consume these foods is increased if these nutrition-deficient foods are in the location where people live. Thus, patients might best be advised to perform an inventory on the nutritional quality of food where they live. When ordering food or grocery delivery, patients should virtually shop when they are not hungry or exceptionally stressed. Having friends or family review the list might also be helpful for some to ensure healthy foods are chosen.
Stay physically active. When shelter-in-place regulations prevent leaving the house, patients can be advised to look for novel ways to keep moving. Pacing while on the phone, putting the laundry away one item at a time, listening to music and dancing, and taking a lap around the house or backyard are all ways to remain physically active while sheltering in place. Passive stress relievers, such as surfing the internet, watching television, and playing video games might seem like an ideal way to pass the time. But these do not contribute much to energy expenditure and might worsen anxiety. Too much time spent with passive screen activities can have a negative impact on health. It is a good idea for clinicians to specifically talk to their patients with obesity about limiting screen time.
Stick to routines and care plans. Now is not the time for patients to fall out of previous healthful routines and self-care that was either promoting health, or helping with health maintenance. Patients should be encouraged to think beyond COVID-19. They should avoid having these few months negate years of potential progress that were so hard to achieve. Patients should especially be advised to monitor their sleep patterns. Poor sleep can contribute to worsening metabolic disease, cardiovascular disease, and obesity. Closer clinician contact with bariatric patients at this time is critical to identifying early maladaptive behaviors and routines and ensure continued long-term success
Practice active stress reduction. Patients should be encouraged to explore activities, such as walks (where permissible), puzzles, books, yoga, meditation, and other hobbies. Maintaining social connection via phone and video calls while physically distancing can be an important method of stress reduction. These pastimes can have a soothing effect during this stressful time.
Look for the helpers. Fred Rogers said it best, “Look for the helpers. You will always find people who are helping.” During times of crisis, finding a way to join the helpers can be gratifying not just for the one being helped, but also the one doing the helping. Participating in community efforts to improve the lives of those affected by the COVID-19 crisis can have a relieving impact for everyone.
Maintain social connectivity. While the recommended jargon of “social distancing” is prevalent, perhaps the implication of this approach is not what was intended. Perhaps a better term is “physical distancing.” Remaining socially distant is not always the best plan, especially for patients with obesity who are already stressed and who might already feel isolated. For many patients, it might be best to recommend to seek and maintain social connection via a simple phone call, or FaceTime, Zoom, Google Hangouts, or any of the myriad digital communication solutions available.
As clinicians continue to look for ways to help their patients during these stressful and uncertain times, bariatric surgeons can empower patients via implementing simple techniques, such as the ones described here. The Obesity Medicine Association (OMA) offers a trove of resources for clinicians and health care professionals, including continuing medical education, American Board of Obesity Medicine (ABOM) exam preparation, Obesity Treatment Proficiency Badges™, and The Obesity Algorithm®, which offers comprehensive clinical guidance on the latest obesity management trends and evidence-based medical approaches to treatment.6–8 To become an OMA member, visit: https://obesitymedicine.org/join/.
For more obesity medicine resources, visit: www.obesitymedicine.org.
References
Scott KA, Melhorn SJ, Sakai RR. Effects of chronic social stress on obesity. Curr Obes Rep. 2012;1(1):16–25. Joseph JJ, Golden SH. Cortisol dysregulation: the bidirectional link between stress, depression and type-2 diabetes mellitus. Ann N Y Acad Sci. 2017;1391(1):20–34. Kyrou I, Tsigos C. Chronic stress, obesity and gonadal function. Hormones (Athens). 2008;7(4):287–293. Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: a review. EXCLI J. 2017;16:1057–1072. Bergmann N, Gyntelberg F, Faber J. The appraisal of chronic stress and the development of metabolic syndrome: a systematic review of cohort studies. Endocr Connect. 2014;3(2):R55–80 Obesity Medicine Association. https://obesitymedicine.org/badges/. Accessed March 24, 2020. Obesity Medicine Association. https://obesitymedicine.org/. Accessed March 24, 2020. Obesity Medicine Association. https://obesitymedicine.org/obesity-algorithm/. Accessed March 24, 2020

The strategy that works for me is following an eating schedule (breakfast 8am, lunch 12pm, snack 3pm, dinner 6pm). With an eating schedule in place, any time I think about eating (is this boredom? is this a craving? is this hunger?) there's no need to make a decision about whether or not to eat. Having to ask these questions throughout the day is tedious and leaves too much room for error. When I follow an eating schedule, every time I think about eating, I just look at the clock. If it’s time to eat, I eat. If it’s not time to eat, I don’t eat. Period. I never have to worry about figuring out whether it’s hunger, or a craving, or boredom. It simply doesn’t matter why I might want to eat.
Following the schedule places restrictions on when I can eat, which is incredibly liberating because it frees me from ever having to make any food decisions. If I ever feel like eating at an unscheduled time, I just remind myself that my next meal or snack isn’t far away, and I find something else to do until that time.

I was WFPB for years before being sleeved, am still WFPB, and will remain WFPB for the rest of my life. For me, a WFPB diet has been as instrumental in improving my health and well-being as having WLS: before going plant-based, I had extremely high CRP, cholesterol, and triglyceride levels, was pre-diabetic, had severe IBS and allergies, was exhausted all the time and had zero energy, and was depressed. Within a few months of going plant-based every single one of these health issues reversed, I got off statins, I lost weight, my sleep improved, and I felt fantastic and had more energy than I had in years. Since being sleeved, my labs are perfect, I have enjoyed an astonishing rate of weight loss, have even *more* energy than before, and continue to enjoy even lower CRP, cholesterol, triglyceride, and glucose levels.
It's highly unusual for WFPB eaters to experience GI issues after transitioning. Fibre is present in all unprocessed plant foods in high amounts. Fibre what makes up the structure of the plant, and the more of it you eat, the more you access all of its benefits. While you may have more gas than usual during the first few weeks if you don’t prepare your Beans properly (by pre-soaking, rinsing well before cooking, and either pressure-cooking or boiling with added kombu until fully cooked to break down the sugars that cause flatulence), eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. The increased fibre lowers cholesterol and stabilizes blood sugar, and it’s the best medicine for optimal bowel management. In fact, many people who had IBS prior to going plant-based find that they no longer have IBS, myself included.
You could go cold turkey, or start out by eliminating meats while cutting back on dairy. There are no specific foods to either focus on or avoid, other than incorporating more of the flavours and textures you like most into your diet each day. In addition to plenty of fresh fruits and veggies each day, incorporate a wide variety of beans, lentils, legumes, pulses, seeds, and nuts, as well as seitan, tofu, tempeh, nutritional yeast, whole grains and sprouted whole grains (buckwheat, teff, amaranth, quinoa, farro, spelt, etc.), wild rice, hemp hearts, chia seeds, spirulina, nut butters and nut milks (homemade when possible), spices, herbs and other natural flavourings, minimal added oils, green smoothies, etc. Supplement with faux meats once in awhile for variety and pleasure, always checking the ingredient list and trying to consume the least highly processed varieties (i.e. soy curls). You do NOT have to worry that you won't get enough Protein or enough of the "right" kinds of it: protein "combining" was never medically or scientifically legitimate and was discredited almost as soon as it first appeared over 50 years ago (for a very brief overview see https://en.wikipedia.org/wiki/Protein_combining).
In my opinion, WFPB eating really is the anti-diet: you can eat a lot of delicious food, never feel hungry, never gain weight, and enjoy remarkable physical and mental health benefits. More important than opinion and personal experience, however, is evidence-based nutrition. A few good places to start learning include:
The Physicians Committee for Responsible Medicine: https://www.pcrm.org/news/exam-room-podcast/vegan-after-weight-loss-surgery and 21 Day Vegan Kickstart https://kickstart.pcrm.org/en
Dr. Garth Davis (bariatric surgeon): http://proteinaholic.com/lifestyle-first-and-always/ and http://proteinaholic.com/
Dr. Matthew Weiner(bariatric surgeon): https://www.youtube.com/user/DrMatthewWeiner and https://www.poundofcureweightloss.com/
Plant Trainers: https://www.planttrainers.com/eating-plant-based-after-weight-loss-surgery-ptp082/
And:
If you’re neither a reader nor inclined toward research, it would definitely be worthwhile to invest in an online visit or three with a WFPB bariatric nutritionist to fine-tune your new diet to meet your individual health needs and taste preferences. Another option, though not inexpensive, is the online plant-based nutrition course from the T. Colin Campbell Center for Nutrition Studies at Cornell. It's a superb resource for anyone, especially those new to a WFPB lifestyle.

That's just marketing, for the most part.
You're very welcome, and I'm genuinely thrilled for you, AZhiker. To my way of thinking, it doesn’t matter a whit what people look like after WLS; the only issues of consequence are physical and mental health, lowered risk of disease and premature death, weight maintenance, vitality, energy, and overall well-being.
Following a WFPB diet for several years prior to WLS, I was able to lose over 50lbs on several occasions, and almost 100lbs once, but of course was unable to maintain those losses. For a morbidly obese person, a WFPB diet, like any dieting in an of itself, leads to weight gain, stress + increased cortisol levels, slowed metabolism + having to eat ever less food in order to lose weight, bouts of overeating (the common mammalian response to starvation), and eventual regression back to your set point. Until scientists find the elusive reset button for body weight (if there even is one), WLS is the best bet for obese/MO people.
As an aside, I have several overweight (but decidedly not obese or MO) friends and family members who were inspired by the dramatic changes I experienced after going WFPB, and decided to give it a try themselves. Every one of them lost the weight, and those who remained WFPB (all but two) have maintained their losses to this day.

Morbid obesity is a life sentence without surgical intervention. Despite endless debate about the relative value of different approaches — in every scientific head-to-head comparison, diet plans that provide the same exercise and calories through different types of food lead to similar weight loss and regain within similar timeframes. The science could not be clearer: there is no diet that overrides the basic complex biological reality of obesity. Bariatric surgery is currently the only way to permanently alter your genetics, reset your defended weight or set point, lower your metabolism, and alter the pathways and production of brain and gut hormones such as PPY, GLP-1, CRF, CCK, NPY, leptin, ghrelin, dopamine, cortisol, etc.
*Edited to add that I regret squandering several years of optimal health and well-being by attempting overcome biology and evolution with a WFPB diet, instead of just having WLS. Good on you for not doing that! WLS got you to where you are now, and WFPB will keep you there for life.

Plant Protein is just as ‘complete” as animal protein. The idea that plant Proteins are “incomplete”, necessitating some sort of “protein combining”, was based on a 1971 fad diet called “Diet for a Small Planet” by Francis Lappe. “Protein combining” was debunked DECADES ago, yet for some people this myth remains pervasive despite 49 years of medical and scientific nutrition evidence to the contrary.
All of the essential amino acids humans need are structurally identical regardless of the source, so in terms of getting enough protein, it doesn’t matter if amino acids come from animal or plant protein. But protein isn’t consumed in isolation, since all plant and animal foods contain essential nutrients in addition to protein. And the other nutrients that you’re consuming – or not, depending on whether you eat animal or plant protein – is where the serious health implications lie.
Plant protein is packed with fibre, antioxidants, and thousands of protective phytonutrients. Animal protein has absolutely no fibre, antioxidants, or phytonutrients whatsoever. Plant proteins contain no saturated fat and cholesterol. All animal foods (including “lean” meats like chicken, salmon, turkey, etc.) contain saturated fat and cholesterol. We don’t need to consume any saturated fat and cholesterol, since our bodies naturally produce all the cholesterol required for physiologic functions. Eating saturated fat and cholesterol causes atherosclerosis (the accumulation of excess cholesterol in the lining of our vessels) and significantly increases the risk of heart disease, currently the number one cause of death in developed countries. People eating a plant-based diet devoid of animal products have significantly less risk of developing heart disease, and several studies have found that a plant-based diet can even reverse atherosclerosis. Plant protein causes no increase in insulin-like growth factor-1 (IGF-1). Animal proteins cause our bodies to produce higher levels of the hormone IGF-1, which stimulates cell division and growth in both healthy and cancer cells (higher circulating levels of IGF-1 result in increased cancer risk, proliferation, and malignancy.) Plant protein causes no increase in trimethylamine N-oxide (TMAO). Animal proteins increase circulating levels of TMAO, which injures the lining of blood vessels, creates inflammation, and enables the formation of cholesterol plaques in blood vessels. Plant protein causes no increase in phosphorus or fibroblast growth factor 23 (FGF23). Animal proteins contain high levels of phosphorus, and when we consume a lot of phosphorus, the body reacts by producing high levels of the hormone FGF23 to normalize phosphorus levels. FGF23 injures the lining of blood vessels, creates inflammation, and enables the formation of cholesterol plaques in blood vessels, and is directly associated with heart attacks, sudden death, and heart failure. Plant protein causes no increase in bone health problems. Animal proteins have higher concentrations of sulfur-containing amino acids, which can induce a subtle state of acidosis when metabolized, causing our bodies use to compensate by leaching Calcium from our bones to help neutralize the increased acidity. Studies have demonstrated that populations with higher dairy consumption, or higher consumption of animal protein in general, have a higher incidence of bone fractures. You probably conducted a lot of research to determine which type of 1 or 2 hour bariatric surgery would allow you a healthier and longer life. Conduct even more research to determine if what you eat every day for the rest of your life after surgery is going to increase your health and longevity, or increase disease and shorten your life. Everything we put in our mouth either increases longevity by decreasing the development of disease and illness, or contributes to premature death by increasing the development of disease and illness.
Dozens upon dozens of peer-reviewed studies confirm that people on plant-based whole food diets (meaning whole minimally processed plant-based foods, and no processed foods) are at significantly lower risk of many diseases including cancers, type 2 diabetes, hypertension, heart disease, and obesity.
So get your protein from plants whenever possible to maintain your weight loss for life and become as healthy as possible. Eating vegetables, fruits, legumes, nuts, seeds, tofu, whole grains, and other plant-based sources of protein is a win for your health and the health of the planet.

I’m not sure that there are any one-size fits-all solutions in terms of changes to make outside of the basic top ten guidelines listed by every single WLS surgeon, manual, book, and website. Those top ten are a given, based upon the outcomes of hundreds of thousands of bariatric patients. Beyond following those basics, each person is going to discover, over time, an individual approach that’s based entirely upon their genetics, personality, and history – plus current relationship – with food and eating.
This is why I love what summerset said about abandoning a fixed mindset and embracing a growth mindset. Obesity is a lifelong disease that is treated, but not cured, by WLS, so there needs to be ongoing evaluation and readjustment in order to keep the disease in remission.
In practical terms, what this means to me is that to be successful for life, I’ll need to frequently evaluate what I’m doing to determine what’s working and what isn’t. Obviously I’ll need to continue doing the things that work, i.e. the bariatric top ten. But equally important is examining what’s not working, determining what all the contributing factors are, then evaluating my actions based on those factors and figuring out the adjustments needed in order to make the that shift so that the treatment continually evolves with the circumstances of my life at any given point in time.
So: ongoing frequent evaluations, then adapting, adjusting, and pivoting as necessary. What those changes and tweaks are will be different for everyone.

Roasted cauliflower tart with walnut crust and creamy lemon filling (recipe here; I omit the olive oil), and salad fixin's from the garden. At 8 months out almost to the day, I can suddenly consume startlingly more food: a small slice of tart—plus a good-sized green salad—in one sitting (though it takes a minimum of 90 to 100ish mins to eat).
PS ms.sss: Word. 😂 ("Ok, I will confess that I often do not get excited when I see vegan meals. Sorry vegans everywhere! I'm sure my pics of meat and stuff would make you similarly unexcited, sorry for that too!!")

A list of resources for pre- and post-surgery bariatric patients interested in a whole food plant-based (WFPB) lifestyle. Let's build up this list into a comprehensive resource, and keep it updated. Please add your own tested-and-approved recommendations.
Processed Foods and Ultra-Processed Foodstuffs Nutrition Database
An open source (read: imperfect but continually evolving), collaborative, global food products database (there's also an app) that anyone can use to make better food choices. Assigns all processed foods a Nutri-Score grade from A to E in terms of nutritional quality, and ranks processed and ultra-processed foodstuffs by NOVA group levels (1 for minimally processed up to 4 for ultra-processed): https://world.openfoodfacts.org/ Plant-Based Nutrition Studies
Cornell University Distance (entirely online) Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies: www.nutritionstudies.org Whole Food Plant-Based Diet Guide (the basics): https://nutritionstudies.org/whole-food-plant-based-diet-guide/ Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance by D. Enette Larson-Meyer The Healthspan Solution by Julieanna Hever and Ray Cronise Plant-Based Nutrition by Julieanna Hever and Ray Cronise Julieanna Hever, M.S., R.D., C.P.T. (plant-based dietitian) website: www.plantbaseddietitian.com Plant-Based Nutrition Books
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn Jr. M.D. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger M.D. How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. Proteinaholic: How Our Obsession with meat Is Killing Us and What We Can Do About It by Garth Davis M.D. The China Study by T. Colin Campbell M.D. Whole: Rethinking the Science of Nutrition by T. Colin Campbell The Campbell Plan by T. Colin Campbell The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet by Thomas Campbell Healthy Eating, Healthy World: Unleashing the Power of Plant-Based Nutrition by J. Morris Hicks Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained Weight Loss by Joel Fuhrman M.D. The End of Dieting: How to Live for Life by Joel Fuhrman M.D. The End of Heart Disease: The Eat to Live Plan to Prevent and Reverse Heart Disease by Joel Fuhrman M.D. Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free by Joel Fuhrman M.D. Fasting and Eating for Health: A Medical Doctor's Program for Conquering Disease by Joel Fuhrman M.D. Nutritarian Handbook & ANDI Food Scoring Guide by Joel Fuhrman M.D. Your Body in Balance: The New Science of Food, Hormones, and Health by Neal Barnard M.D. Power Foods for the Brain by Neal Barnard M.D. Foods That Cause You to Lose Weight by Neal Barnard M.D. Foods That Cause You to Lose Weight by Neal Barnard M.D Breaking the Food Seduction by Neal Barnard M.D The Blue Zones, Second Edition: Lessons for Living Longer from the People Who've Lived the Longest by Dan Buettner Plant-Based Nutrition Cookbooks
Veganomicon by Isa Chandra Moscowitz and Terry Hope Romero All cookbooks by Terry Hope Romero All cookbooks by Isa Chandra Moscowitz Thrive Foods by Brendan Brazier No Meat Athlete Cookbook by Matt Frazier Plant Strong by Rip Esselstyn Engine 2 Diet by Rip Esselstyn The Plant-Power Way by Rich Roll The Prevent and Reverse Heart Disease Cookbook by Ann Crile Esselstyn and Jane Esselstyn The Plant Based Diet for Beginners by Gabriel Miller The PlantPure Nation Cookbook by Kim Campbell and T. Colin Campbell The PlantPure Kitchen Cookbook by Kim Campbell and T. Colin Campbell The Get Healthy, Go Vegan Cookbook by Neal Barnard The China Study Cookbook by Leanne Campbell Eat to Live Cookbooks by Joel Fuhrman The Buddhist Chef by Jean-Philippe Cyr My New Roots Cookbooks by Sarah Britton Oh She Glows Cookbooks by Angela Liddon Minimalist Baker’s Cookbooks by Dana Shultz Love Real Food by Kathryne Taylor The First Mess Cookbook by Laura Wright Forks Over Knives Flavor by Darshana Thacker The Blue Zones Kitchen by Dan Buettner Vegan 100 by Gaz Oakley Clean Food by Terry Walters How Not To Die Cookbook Prevent and Reverse Heart Disease Cookbooks China Study Cookbooks Forks Over Knives Cookbooks Thug Kitchen Cookbooks Plant-Based Whole Food Cooking Blogs (recipes)
www.nomeatathlete.com www.loveandlemons.com www.mynewroots.org www.ohsheglows.com www.thefirstmess.com www.veganricha.com www.plantstrong.com www.minimalistbaker.com www.halfbakedharvest.com www.veganyackattack.com www.dreenaburton.com www.thugkitchen.com www.theppk.com www.deliciouslyella.com

Thank you so much, MarvelGirl! Not to worry though, there's a lot that you don't see: for every dozen or so photos or dishes, there's at least one epic fail that looked like this ("before") in my mind, but ended up like this ("after") in real life! 😂😂😂😂😂😂😂😂😂😂
© Elías García Martínez/Cecilia Giménez

This was our lockdown project; repurposing an old storage shed on our property into a summer cottage-slash-studio, instead of tearing it down. It was a quick-ish job because we just wanted to be able to enjoy it this summer, but we're using it so often that we've decided we'd like to have it year-round, so are planning on insulation and drywall, new wiring, etc. as next steps. There's always tea or Soup on at the cottage!

Appreciate that you're curious about - and open to - exploring plant-based foods! That's a pretty good cookbook, too, one of a handful that we use regularly.
My kind, thoughtful daughter makes various energy bars for the family almost every week. She's only 13, but has already developed a great deal of capability in the kitchen (and elsewhere!). Years of massive kitchen waste and mess led to this point 😂, but it was all worth it because she'll carry these skills and this confidence in herself for the rest of her life. We just use a food-safe silicone mold to shape them: I've found that something like this is roughly the perfect size for virtually every kind of post-op treat.
Love the New Yorker and Bruce Kaplan. Thank you for that, and am attaching another of his cartoons in kind:

Mmmmmmm!! 😍😍😍😍 your salad presentation, ms.sss!

Thank you so much, MarvelGirl! Not to worry though, there's a lot that you don't see: for every dozen or so photos or dishes, there's at least one epic fail that looked like this ("before") in my mind, but ended up like this ("after") in real life! 😂😂😂😂😂😂😂😂😂😂
© Elías García Martínez/Cecilia Giménez

She’s been making these since about age 6 or 7. Simple no-bake recipes like these are perfect for younger kids; they can easily manage them on their own (with an adult nearby when using the mixer), especially if just rolling into balls or bars. I had a food blog for many years, and both my kids were helping out (and I use that term veeeeery loosely 😂 because basically it meant everything took 20 times longer and was 50 times messier) by the time they were 3 with little things like mashing foods, stirring batter, shaking liquids, kneading dough, rinsing fruit and veg, helping with grocery shopping, etc. Both had their first nylon knife and peeler sets by age 5, could read recipes (kids cookbooks) and make them without any help by age 6, and my daughter cooked and served an entire plant-based holiday meal for us by herself last year.
She’s been obsessed with watching Kids Baking Championship and Chopped Jr. for years now. Since kids summer cooking camp was cancelled this year, we got her a monthly subscription service for a kit that includes ingredients, recipes, a video cooking lesson, a new kitchen tool, and fun dinner conversation starters – takes some pressure off of me, plus I don’t have to cook as often, win-win!

Appreciate that you're curious about - and open to - exploring plant-based foods! That's a pretty good cookbook, too, one of a handful that we use regularly.
My kind, thoughtful daughter makes various energy bars for the family almost every week. She's only 13, but has already developed a great deal of capability in the kitchen (and elsewhere!). Years of massive kitchen waste and mess led to this point 😂, but it was all worth it because she'll carry these skills and this confidence in herself for the rest of her life. We just use a food-safe silicone mold to shape them: I've found that something like this is roughly the perfect size for virtually every kind of post-op treat.
Love the New Yorker and Bruce Kaplan. Thank you for that, and am attaching another of his cartoons in kind:

Thank you so much, MarvelGirl! Not to worry though, there's a lot that you don't see: for every dozen or so photos or dishes, there's at least one epic fail that looked like this ("before") in my mind, but ended up like this ("after") in real life! 😂😂😂😂😂😂😂😂😂😂
© Elías García Martínez/Cecilia Giménez