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Meal Planning - Nutrients, calories what is most important to you?!
Crick replied to dwaite's topic in Gastric Sleeve Surgery Forums
So my primary focus is on getting protein first and foremost. Partially because it’s filling and partially because I am working out so much that I need the protein for my muscles. I eat 3 meals a day and usually 1 snack. I definitely try to avoid refined carbs for the most part. Now, I’m not going to lie - I’ve had a cookie 3 or 4 times, or a tiny scoop of gourmet ice cream, but those are occasional one-offs and not something I keep in my house. I’m currently at about 1200 calories a day. My breakfast is pretty boring - I either have chobani less sugar added Greek yogurt with a scoop of genepro protein powder, 15-16 raspberries or 10-12 blackberries, and 1/3 a cup of purely Elizabeth grain free granola, or half an “egg wrap” - which is using a low carb tortilla (I like the ole version), egg, grilled veggies (zucchini, red pepper, yellow pepper, red onion, zucchini and spinach), ground turkey sausage, and shredded mozzarella. Lunch and dinner are just dependent on what I’ve cooked - usually something like spinach stuffed chicken breasts, a fajita bowl (meat, a little cheese, grilled onions, and salsa), ground chicken burger, taco salad, etc. Snacks are usually one of the following - 3 apple slices with 2 TBS natural peanut butter (just peanuts - no sugar or salt), cashews, chicka boom popcorn (the sea salt one and I measure out 2 cups), or if I am short on protein, “protein pudding” - 1 sugar free pudding cup with a scoop of genepro protein powder. I do also throw in sugar free popsicles and sugar free fudgesicles (but those are part of the liquids and I don’t have to wait to drink after those). My goal is minimum 80 grams of protein. I still try to be low carb and low sugar but my net carbs are usually around 50-60. That is now - I was definitely lower early on - but trying not to be carb phobic of the good carbs now. I was extremely carb phobic at first. Have added more veggies and fruits in the last couple of months, but again, my #1 goal is protein. -
Entering maintenance has been a challenge. I'm about 10 lbs below my goal, with a 27 BMI. I'm happy here. My pcp is happy and so is my surgeon. Started with a 44 BMI if I remember right. I'm pretty sure that 1300-to 1500 low carb calories are my formula. Heavy protein and some vegetables. Yogurt, cottage cheese, and a rare treat here and there. Some days it's hard to eat that much and others not so much. I think you just have to figure it out when you get where you want to be.
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I have had no issues getting enough protein and I'm usually 90-100. I always start with 1 egg, 1 egg white, 1 oz cheese for breakfast. Morning snack almost always a cheese stick and 1/2 tbsp peanut butter. Lunch - usually 3-4 Turkey Deli Slices with some mayo and a cheese stick (or slice of cheese). Afternoon snack - varies sometimes 1/2-1 protein bar (i.e. Built Bar), or turkey pepperoni stick, or greek yogurt. Dinner chicken or turkey. In addition, I have either Fairlife Milk or Premier Protein in my decaf coffee twice a day. (I put Inulin Fibre in my coffee too) ...there is vegetables and fruit too! I just did not list them Fluids certainly the harder struggle for me. At least I get 16 oz X2 w/ the coffee, but water can be a problem. I aim for 6 cups a day, don't always meet it. BTW, I'm pretty sure I have a cheese stick with peanut butter addiction. I have seriously had that everyday since I was allowed Peanut Butter LOL
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Today I Hit My Biggest Goal to Date
Charlie C replied to Charlie C's topic in Gastric Sleeve Surgery Forums
For the first month after surgery, I was probably taking in around 4-500 calories a day. Mostly doing the Campbell's sippable soups like chicken and stars or tomato along with a protein shake and lots of water. About 3 or 4 weeks in, I was able to do half of a scrambled egg for breakfast and because it went down well, I would eat some yogurt from time to time. My savior during the first month was sugar-free Italian Ice. They went down well and just tasted good as well as getting something different in your mouth. You'll deal with "food envy", and just wanting something. It eventually passes though. For exercise, once I felt I had enough energy (which was after a few weeks), I did about a mile or two of walking around my neighborhood. The thing to remember is for most people, your metabolism will skyrocket because your body is expending a ton of energy trying to heal itself in the first 1-2 months. The first three months are when you'll see the most weight loss. I was then able to do some heavier soups around the 2-month mark and on my doctor's orders would also eat a small piece of fish or turkey as well with cooked vegetables. I hit a snag around the 2 and a half month mark and had a bad 4-day stretch where I was not handling food well at all and vomiting. My doctor upped my Omeprazole medication and I also added Famotidine...both are for reflux. I didn't feel like I was having any issues before with reflux but I must've been because that combination worked wonders. I'm just past three months now and for the past few weeks I have been able to pretty much eat anything I want. I'm probably around 800 to 1,000 calories a day now and I'm losing up to a pound or two a week. Soon I will be at my goal and hitting maintenance mode. You'll have good days and bad days. The important thing I learned is not to get too high or low either way. My wife really helped me through the bad days. It's a tough journey, but the ultimate goal is life-changing. -
Should I do a pre-op diet anyway?
JDLane replied to vikingbeast's topic in PRE-Operation Weight Loss Surgery Q&A
My pre-op diet was one of the less restrictive ones. It was shake for breakfast, mid morning high protein snack, shake for lunch, afternoon high protein snack, dinner is 4-6oz lean protein, veggie and small carb if you want it, if still hungry another protein shake for after dinner snack (I generally skipped this). High protein snacks included hard boiled egg, jerky, lunch meat, string cheese, 2-3oz lean protein, greek yogurt etc. Basically at least 10g protein and less than 200 calories. It worked out to around 1000-1200 calories per day, 80-100g protein and less than 100g carbs. Definitely less restrictive than all liquids but I still lost around 10-12lbs I think and it was livable. Something like that may be easier to stick to since it's not enforced by your program. -
Some of us are more carb-sensitive than others. The sugar in fruit is natural, but it's still sugar. When I was in the weight-loss phase, I would add a few berries to my yogurt sometimes and that was it because I would stall if I ate much more than that. I also found protein bars slowed my weight loss way down. I don't know why, but when I cut them out, it picked back up again. Try going super basic for a while (unprocessed meat, veggies, fats) and see if you begin losing. Then you can add things to try to identify if there is something specific that is causing you to stall. That was how I realized protein bars were the culprit (even though I counted those calories and factored them into my total). Are you staying hydrated? Dehydration can also slow things down. And then the slow loss could just be natural to your body and metabolism. After a lifetime of dieting, my body is really good at adjusting its caloric needs if I start restricting calories. But it can't do it forever. Stay with it, on 800 calories, you have to start losing sooner or later.
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WHERE ARE MY AUGUST 2021 PEEPS?
VaneC replied to phenomenally_me's topic in Gastric Sleeve Surgery Forums
Ok! So, 3 weeks post VSG. Down 26 lbs. But still find myself in the soft foods stage with a hard time transitioning. Can barely keep anything down other than applesauce, broth, greek yogurt and my shake. I know it gets better with time. It’s just not the same for everybody. -
WHERE ARE MY AUGUST 2021 PEEPS?
QuirkyParrot replied to phenomenally_me's topic in Gastric Sleeve Surgery Forums
My surgery was this past Tuesday 8/17. Procedure went fine, extreme nausea following, bloating and gas for two days, generally uncomfortable for two more - now on day 5 I'm finally feeling more "normal" and getting my energy back. My doctor has his patients begin the soft protein diet immediately upon arrival home from the hospital on day 2, so I've been eating small 2-3oz portions of yogurt, hummus, ricotta, egg. Reading other posts here makes me feel very fortunate that the liquid diet didn't extend longer - 14 days pre-op was more than enough for me! I shed 20lbs on the pre-op liquid diet and have lost 6 more since Tuesday, so I'm down 26lbs from my highest weigh-in, which is very motivating for me. -
Struggling with 2 week milk plan
Jaelzion replied to Vicks1990's topic in Gastric Bypass Surgery Forums
The two-week liquid diet is really hard for some of us. I broke down on day four and ate a yogurt when I was doing my pre-op liquid diet. If you stay on track from here on out, I'm sure you'll be fine despite the prawns. I've had to do a two-week liquid diet once since having my sleeve surgery and it was easier this time (naturally, since I am post-gastric sleeve). Another thing that helped is that I was very generous with myself this time, in both amount, variety, and timing of my intake of allowed liquids. I basically made no attempt to limit the amount I consumed, I just focused on not eating anything that wasn't on plan. So whenever I was hungry, I'd have something, whether it was water, Crystal Lite, tea, coffee, or a protein shake (my pre-op diet wasn't milk only). Even if I had just had something, if I felt hungry again a few minutes later, I had something else. I also added things like broth and clear sugar-free jello (which I found out is allowed). By day 5, I was consuming a lot less because my appetite naturally declined. Your pre-op diet sounds stricter than mine was, if it only allows milk. Unfortunately, there's no easy way to get through it. You just have to grit your teeth and push through. Hang in there, it will be worth it! -
WHERE ARE MY AUGUST 2021 PEEPS?
Sue swapping over replied to phenomenally_me's topic in Gastric Sleeve Surgery Forums
Hi all, update on surgery, all went to plan, been sucking on extra strong mints and Rennie wind tablets, so far not a lot of gas. Had fluids and clear soup and a small yogurt today, seemed ok, a bit sore and feel v bloated/swollen around stomach, feel tired as not much sleep due to constant checks having paracetamol and ibuprofen for pain, so not much, did feel v sick when I woke up but anti sickness jab sorted that also on IV for antibiotics and saline but that stops later and all being well home tomorrow walking around is ok as well, hope this helps others x -
Sick from protein powders
SummerTimeGirl replied to kap052868@gmail.com's topic in Protein, Vitamins, and Supplements
What stage are you on? Liquids still? Puree? As someone said above, bone broth, Oikos Triple Zero Yogurt has like 15 grams of protein. A few of them a day may help and should work for you in liquid and puree stage (if you're still in one or the other). Same with cottage cheese. Just have to know what you're allowed and try and aim to get your protein from foods as much as possible since you're not liking the protein drinks/powders. Again, I don't know what stage you're in but I stopped with all protein drinks just about a month out and instead concentrated on getting it from other sources food-wise. -
WHERE ARE MY AUGUST 2021 PEEPS?
donielle1880 replied to phenomenally_me's topic in Gastric Sleeve Surgery Forums
Day 3 I could eat creamed soups,sf pudding, yogurt. Day 15 I started soft/purée foods. Eggs, tuna, avocado, mashed veggies and purée meats. I don’t get any more solid foods til the 5th week. As for the gas walk walk walk the more I walked the better I felt. I also used gas x -
What are your favorite food go-to's ?
SummerTimeGirl replied to Candace76's topic in Post-op Diets and Questions
Regular Food Stage: I've pretty much continued eating like I did several months BEFORE surgery (low carb/no sugar) only less. Breakfast: scrambled egg & 1 turkey sausage patty OR a one egg omelet w/cheese and/or veggies OR a turkey sausage, egg and cheese on a whole wheat Thomas' English Muffin (can only eat like half to 3 quarters of it) Lunch: tuna (with just light mayo, salt and pepper) along with 6 whole wheat crackers and a few cubes of cheese OR a few pieces of lunchmeat and cheese OR left over protein from the night before OR natural PB with some sugar free jelly on whole wheat bread. Dinner: When it comes to meat/protein it's almost always chicken (baked/cooked various ways)/shrimp/salmon/fish, etc. I TRY to also get in veggies but am usually barely able to fit them in once I eat my protein but veggies will be anything from broccoli, green beans & mushrooms, spinach, brussel sprouts, cauliflower, etc. Snacks: I don't usually snack at all during day. But if I still feel hungry after my meals I will take that opportunity to eat some sort of fruit or yogurt or cottage cheese. I usually make it a point of getting in at least two servings of fruit a day anyway. My meals don't typically include starches (hell, if I barely have room for veggies then I almost never have room for a starch) but once in a while they do and it will be something like brown rice, protein pasta, veggie pasta, potatoes, or the whole wheat/grain bread, whole wheat/grain English muffins, whole wheat/grain crackers. Stuff along those lines. -
What are your favorite food go-to's ?
Candace76 replied to Candace76's topic in Post-op Diets and Questions
Here are mine so far: Liquid Phase: Oikos Triple Zero yogurt, farina with almond milk to thin out, cream of mushroom soup Soft Food Phase: BREAKFAST- scrambled eggs, farina, Oikos Triple Zero LUNCH/DINNER- tuna with avocado, canned chicken with salsa or hummus, chicken thigh with sugar free sweet baby ray's BBQ sauce SNACKS-Fairlife Nutrition Plan chocolate(only protein shakes for now) *About to start week 2 of soft phase. -
That seems low to me! I wasn’t given an exact calorie goal either, but a goal to get in 70-80gms of protein per day. My protein shake is 30 grams protein, 160 calories. Chicken breast for 3 ounces is about 165 cals, 30 grams protein. An Ooikos triple zero yogurt is 100 cals, 15 grams protein. So that gets you at 75 grams protein and 425 calories. Not sure how I could have possible met my protein goal for only 300 calories.
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What do I need to do/buy to prepare?
Dave In Houston replied to *Paula*'s topic in General Weight Loss Surgery Discussions
For me, a food scale is very important. I weight everything I eat, not for monitoring purposes, but to be sure I don't eat too much. At about 10 weeks from surgery, I can now eat about 8 ounces at a sitting. I would caution you not to buy too much food before your surgery date. My tastes changed quite a bit after the surgery, and I still have 60 cartons of Carbmaster yogurt and 40 boxes of Wonderslim shakes that don't appeal to me at all. During the puree phase, as Candace said, you'll want something to grind your food up. I found the my bullet blender worked well. -
WHERE ARE MY AUGUST 2021 PEEPS?
Mari6985m replied to phenomenally_me's topic in Gastric Sleeve Surgery Forums
Don’t worry! I had the same Problem…what I did that helped was drink my 3 shakes and then I ate a small salad once a day or sometimes I split that salad in half for lunch and rest at dinner. It was just lettuce, chicken and some seasoning (I did add a very little honey mustard as well). It was a little different than what I was supposed to eat( supposed to be 1/2 cup vegetables or a non fat Greek yogurt which I did eat in between here and there)..but seeing chicken is a protein, it was ok and that worked so good for me. I ended up losing 14 pounds before surgery from that 2 weeks. Try to find something that’s healthy that you enjoy eating (like a good salad or something…just stay away from the dressings or croutons). GOOD LUCK YOU CAN DO IT -
What is your biggest obstacle
STLoser replied to ShoppGirl's topic in General Weight Loss Surgery Discussions
That makes me feel better. I don't mind giving up my carbonated water and not drinking at meals , but I've always been a huge veggie lover . And even if I never could eat many again it's still all worth it , but I want to be able to eat a mostly normal about of them . I tried to eat a healthy variety of foods before even though it was obviously too much , so that is important to me. I eat yogurt every day too. I have it for lunch , and usually again later as an evening snack . I have been able to put a few blueberries or raspberries in it and still finish it so that's good. At a year out I am able to eat more , which is scary and good at the same time ha ha ! Sent from my Nokia 7.2 using BariatricPal mobile app -
What is your biggest obstacle
Arabesque replied to ShoppGirl's topic in General Weight Loss Surgery Discussions
Don’t worry @STLoser, @shoppgirl & @SummerTimeGirl, you will eventually be able to eat more fruit & vegetables. Just slowly incorporate more. At the beginning I could only eat 2 or 3 green beans or a small floret of cauliflower. I started adding heaps of vegetables to soups, omelettes, bolognaise, etc. as well. Now I easily eat a good cup of mixed vegetables like green beans, asparagus, broccolini, sugar snap peas, etc. every night. I also eat lots of lettuce (it’s a slider for me). I have blueberries with my rolled oats every morning & another serve of fruit most nights. (Fruit is a good snack, a natural sweet substitute. Plus high water content & fibre.) I get 4-5 serves of fruit & vegetables in every day. Yogurt is high in protein & was a handy & easy source for me (mine gives me 15g yoghurt tub or 22g yoghurt drink). I still eat it as an afternoon snack almost every day or sometimes I dice up fruit to add to the yoghurt & eat it as dessert. Every little bit counts. -
I’m almost 4 yrs out and instead of going back to shakes I add protein powder to foods to boost the protein amount. If I bake a cake etc I always add protein powder to it. If I don’t want to cook l will eat a Greek yogurt. So this far out all of my protein can come from food.
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What is your biggest obstacle
SummerTimeGirl replied to ShoppGirl's topic in General Weight Loss Surgery Discussions
My biggest struggle, I guess, would be my inability to get in a wide variety of foods. I feel like I just eat protein, i.e. meat or eggs, and then have no room for anything else like vegetables, dairy, healthy fats or even starch or fruits. I have spoken to my nutritionist before about this and she says that it will change over time and to just concentrate on getting in enough protein for now. That I'm still early in the game. I try but most days I'm lucky if, in addition to the meat (protein source), I get in 4 bites of veggies total for the day. Almost never get dairy unless it's a slice or two of cheese or yogurt or cottage cheese, and rarely get in starch even though that too is suggest for my diet. Fruit I have been really trying hard to get that in at least. I'm sure eventually it will even itself out. I also am finding it hard for exercise. This Summer has been a doozy when it comes to the health of my family. My son had a procedure, then me and my surgery and now my husband had surgery last week (had a defibrillator placed), plus I take care of my 3 grandkids from about 8am until 6pm or later sometimes. Anyway, I'm finding it hard to get time in for me or even a dang walk without anyone needing me or wanting to tag along to slow me down. I wanted to get back to the gym but it's just not possible at this time. I do have an exercise bike and various sizes or bands and free weights but, I'm just no good with coming up with a plan on what I need or should be doing. Can't even seem to find time to do those either. Thankfully I am still losing weight but I'd most definitely like to be toning sh*t up too at the same time. LOL -
Each bite is a torture - how long will this last until I can eat comfortably?
Czarrina replied to Lucylovesfood's topic in POST-Operation Weight Loss Surgery Q&A
my stomach sounds like an airport sometimes i swear - it does get a little less noisy the further away from surgery. i ate two weeks full liquids- no real food until week 4 - eggs made me puke and hurt even. stay with mashed potatoes, yogurt those items for a bit and yes you feel full after a bite or two - or at least i did . wait a good 30 minutes to drink before a meal and after wait 30 minutes before you drink.... that pocket is tiny -
I'll be 3 months out on the 19th of this month. For Breakfast: I usually eat ONE egg sometimes with or without 1 piece of turkey sausage. Sometimes scrambled with some sort of cheese, or diced ham, or veggies. And sometimes I'll just do a sausage, egg and cheese on a whole wheat English Muffin but can never finish the entire thing (usually have at least 1/4 left). For Lunch: 1/4 cup of Tuna (just tuna, light mayo, salt and pepper) with 6 whole grain saltines and 6 mini cubes of cheese. Most times I cannot finish all of this either. Sometimes I'll just do a few slice of lunchmeat (98% fat free) and a few slices of cheese. Sometimes a yogurt or cottage cheese. Just depends. For Dinner: Almost always either chicken, shrimp, some sort of fish (all cooked various ways but fried) and veggies (spinach, green beans, mushrooms, cauliflower, etc). Which, by the time I get down my meat serving, I rarely have room for veggies but I always add them to my plate and TRY to get some in. Just recently I made up some taco meat (with ground turkey) and we made mini tacos with those 1 carb tortillas (15 calories) from Mr. Tortilla. They were awesome!!! We added a spoonful of meat, diced tomatoes, sour cream, shredded lettuce, taco sauce and taco cheese. Just a pinch of each item on each taco. I could eat two. And I was pushing it by the end of the second one. The tortillas are like 3 or 4 inches wide but so dang good! I HIGHLY recommend them! We tried their Spicy Prototype for now but also have the Multigrain and the Pico de Gallo. Can't wait to try them! Tons of things you can use them for. I usually do not snack during the day at all. Just don't feel the need to. But after dinner I do try and get in at least two servings of a fruit (before bed) as per my dietician. So, I'll usually do an apple and a small Halo (not at the same time) or cottage cheese with a few pieces of cantaloupe tossed in, or few pieces of watermelon, cherries, etc. So far that has been the norm and usual for me. Now I have eaten things like a slice of pizza once or twice or a few bites of a cheesesteak and a few bites of an Italian Hoagie (all were during a long weekend vacation/trip), a few fries, but that does not happen often. It is NOT typical behavior.
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Fish for pureed/mushy stages?
lizonaplane replied to lunadreams's topic in Post-op Diets and Questions
I don't like mayo, but I do like miracle whip, so you could try that. I make a sauce of mayo mixed with mustard and curry powder (it doesn't taste like mayo AT ALL). You could try bolthouse yogurt ranch (or any other bolthouse flavor - they are about 45 calories for 2 tablespoons). They are in the produce section refrigerators. You could try a bottled curry or tikka masala sauce or Asian marinade (I haven't had surgery yet, but I'm thinking I'll be too tired after surgery to cook much so I'm thinking of easy things). Also, broth might be good. -
Fish for pureed/mushy stages?
LaoDaBeirut replied to lunadreams's topic in Post-op Diets and Questions
You can use plain greek yogurt instead of mayo. I also hate mayo.
