Coming up with a diet plan

[bogglesauce 238]

Can anyone help me come up with a diet plan? I had my surgery in November 2017 and I've only lost 55 lbs since then. Per my nutritionist's instructions, I'm supposed eat a small meal about 200 calories every 2 hours and eat up to 1400 calories. However lately, I feel totally off the rails and have been overeating.

I think I got bored eating the same thing every day for months and months. I track everything I eat but I don't drink enough Water. I don't really like Protein Shakes but I'm wondering if it might be time to try them again. What do you do when you lose control of your eating? How do you get back on board?

Thanks in advance for your input and advice!

[FancyChristine15 810]

I ate off my plan last week, because I was in a show, and it's hard to stick to eating to certain things when you're constantly busy, but I still lost weight, because I barely ate anything. Anyways, I just told myself that it was time to eat right again, and I did it. That's how you get back on track; just do it. If you're not tracking your food, you should be. It's a HUGE help. You stated that you aren't drinking enough Water, so you know that you need to drink more. You've got this!

[Myhorseisfattoo 387]

I am 9 weeks out and have lost 53 pounds. I usually get around 1000 cals per day, but keep my carbs to 30 or fewer and fats under 130. I am steadily losing about 2 to 3 pounds per week at this point. I drink plenty of Water although some days I don;t make it to 64, I'm always pretty close. I don't think I could get 1400 calories in unless I drank beers! And even then I don't think I could hold that volume.

Are you exercising? I am walking most days and do planking and isometrics with a tiny bit of weights. Makes a diff.

Good luck to you!

[SusieQ2019 567]

I did not have surgery yet, but my suggestion would be to add exercise and weight training if you haven't already. Make sure you get in Water, if not perhaps you can add tea. One of my Favorite brand is Tazo as they have nice exotic flavors, I drink it cold.

[YeahOkay31 652]

I don't know how much help I would be in terms of meal plans because I am one of those regimented eaters that does best when I am eating the same old stuff over and over again. I can tell you (and vet @sillykitty) will tell you as well, drinking Water isn't always a must with the weight loss. I get about 40 oz a day in and I've done respectably. Would I be doing fantastic it I chugged 100 oz a day, I dunno, but I suspect not.

For what it's worth, this is how I eat, hopefully it will help with your meal plan:

Breakfast: Isopure Protein Shake w/ fairlife milk; sometimes I will do two hard boiled eggs with some carrot sticks, or if I am being lazy a Quest Protein Bar or cookie (I try to avoid this because it is putting all your carbs in one basket). And coffee--always lots of coffee.

Lunch: usually cold cuts (Boars head low sodium turkey or ham rolled in swiss or provolone). Other times I will do chobani yogurt with Isopure unflavored Protein Powder or grilled chicken over salad with some olives and cheese sprinkled in (I don't do dressing)

Snacks: I rely on dry roasted edamame, on occasion cashews or almonds, carrot sticks, or my favorite snack is actually allowing myself some Creamer in my coffee.

Dinner: Your standard 3-4 oz of Protein (usually chicken) with a half cup of veggies. Once in a while i throw in some black or red Beans. At least once a week I just boil up some shrimp cocktail--I love it and it is super easy and easy on my stomach too.

Now, this plan is not really low carb--I can get up to 70g a day sometimes, but it works for me, and most of my carbs are the "good" kind, which I think helps. In terms of calories, depends on the day sometimes I barely crack 700, other times I am pushing 1200.

Just to echo back to what FancyChristine was saying, you probably already know what to do. This weight loss thing really is all in your head. You get back on track by just doing what you gotta, even if it is unpleasant. So much more easier said than done, and let's face it, none of us would be here if it was easy. Anywho, I wish you luck. You can get back on track!

Edited February 21, 2019 by YeahOkay31

[Avery's Mom 315]

39 minutes ago, Myhorseisfattoo said:

I am 9 weeks out and have lost 53 pounds. I usually get around 1000 cals per day, but keep my carbs to 30 or fewer and fats under 130. I am steadily losing about 2 to 3 pounds per week at this point. I drink plenty of Water although some days I don;t make it to 64, I'm always pretty close. I don't think I could get 1400 calories in unless I drank beers! And even then I don't think I could hold that volume.

Are you exercising? I am walking most days and do planking and isometrics with a tiny bit of weights. Makes a diff.

Good luck to you!

my goal is 850-1000 as well and most days I struggle to meet that!

[Healthy_life2 8,330]

2 hours ago, bogglesauce said:

Can anyone help me come up with a diet plan? I had my surgery in November 2017 and I've only lost 55 lbs since then. Per my nutritionist's instructions, I'm supposed eat a small meal about 200 calories every 2 hours and eat up to 1400 calories. However lately, I feel totally off the rails and have been overeating.

I think I got bored eating the same thing every day for months and months. I track everything I eat but I don't drink enough Water. I don't really like Protein Shakes but I'm wondering if it might be time to try them again. What do you do when you lose control of your eating? How do you get back on board?

Thanks in advance for your input and advice!

I'm four and a half years out. My two cents 😉

How do you get back on board? "What do you do when you lose control of your eating?" Some things to try.

I understand the struggles you are describing. We already know what we should be doing. Getting back on track is a mental battle. What do I do to get back on board is detox off carbs and sugar, I accept that I will feel crappy for a short period of time. Give yourself small attainable goals to start. (Five pounds at a time) I give myself a loving kick in the @ss perspective. A person with cancer and months to live would gladly trade places for our weight loss struggles.

Many reasons why people over eat. One way to manage it is to make a note in your food log when your off track and try to pin point your reasons or what you’re feeling

After a year, Diet is not a one size fits all. Keto, intermittent fasting, whole foods, Going back to basics, paleo, vegan. The list goes on

Whatever diet you choose, you need to know what calories and macros put your body into weight loss mode. (These numbers will be specific to you) Use your food log. Dial your calories back by 100 calories for a month, if the scale does not move dial it back again. When you are ready to maintain start moving your calories up to find the macros that stop your weight loss. I am female 5’5” I can gain on 1400/1500 calories. The numbers are different for each of us. Again, not a one size fits all.

I could feel less restriction at a year out. I had to fill the extra volume with dense Protein and as much veggies until I felt full. Honestly, its not hard to consume extra calories. It’s something I have to keep an eye on years out.

• Get rid of bars, shakes. Eating real food will keep you more satiated
• Dense protein
• Keep healthy sweet and salty foods on hand to satisfy cravings
• Remove temptation foods from your home
• Log, hydrate and get activity in
• Keep a veggie tray in the fridge for boredom and head hunger. Allow yourself to eat as much of it until full (I do this for night snacking)
• Pre – cook or meal prep. Make larger batches of foods and freeze them in smaller portions.
• Plan meals and try new recipes.
• Join a weight loss challenge. Feb weight loss on bariatric pal. Myfitness pal just give me ten days has many active participants.

My dieticians’ bariatric friendly recipes

https://insidekarenskitchen.com/recipes/bariatric-friendly-recipes/

Meal prep

[SteveT74 360]

Everyone needs to find a plan they can live with and find a way to stick to it. I am around 10 weeks post op, so I am still relatively early in my journey--but I started with a relatively low BMI (37) and I only around 25 pounds away from my goal weight. I have been using the time to focus on major lifestyle changes. I do track everything I eat (most of the time) using MyFitnessPal. It's a great way to hold yourself accountable and see where you could be making mistakes. I am happy following a very low carb (keto-style diet). My macros are generally in the order of 43% Protein, 40% fat and 7% carbs (mostly in the form of fibrous veggies) . I do track my calories, but my main focus is on sticking to my macros. I usually eat between 1100 and 1400 calories a day at this point. I am trying to bring it back down closer to 1100 at the moment. That's a sustainable amount for me at the moment, since I work out for 2-2.5 hours at a high intensity every morning.

[bogglesauce 238]

Thanks so much everyone! The plan for now is to increase my exercise, drop my cals down to 1200 or less and do so with intermittent fasting. Will happily report back on my progress. I sincerely appreciate everyone's thoughtful responses!!!