Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Solid food progression



Recommended Posts

Yesterday I got the ok from my team to move onto all foods as tolerated but more specifically, raw fruits & veggies, nuts, grains (if I choose) but not potatoes, rice, bread.....

So I have had fresh blueberries and a cutie mandarin so far and did fine with both (last night/today). It was heaven! LOL

My question is....even though I dream of a huge salad with tons of veggies and a little chicken...(I know that isnt happening)....how did you start incorporating fruit/veggies (mainly raw veggies) and still hit your Protein goals. I know protein first for life and I will keep that up but I really want to try having some veggies. I will prob have 5 small meals a day (plus a shake spread out through the day) and I was thinking of trying hummus and carrots tonight for my last meal. I also will have cooked vegs with my meals more if i can fit them. fruit is pretty easy cuz i can just toss a few berries in my yogurt.

TYIA

Share this post


Link to post
Share on other sites

I'm almost 3 years out. Here's what my day looks like:

Breakfast - shake with 1 cup of Fairlife Skim Milk, Protein Powder and frozen fruit of my choice and coffee (35-ish grams of protein)

Morning snack - Skyr Icelandic provision yogurt and a piece of fruit (10g protein)

lunch - Mixed green salad with 4 ounces of chicken and 1 tb of balsamic vinaigrette (31g protein)

Afternoon snack - cheese (1.5 ounces) and grapes or another small fruit (10 g)

dinner - 3-5 ounces Protein, small salad and small veg (asparagus, broccoli, etc.) 20+ grams of protein depending on the meat at dinner.

I usually add another shake in and some carbs, but that's because I work out for about 1.5 hours each day burning anywhere from 700-1000 calories in a workout and I can't go into that much of a deficit or my body will eat muscle instead of fat. I'm training for a major competition. Hope this helps.

Share this post


Link to post
Share on other sites

I started playing with small salads at about a month our when our plan opened up to "anything" tolerated. I found that if I cut back my normal meat serving of 3 oz to 2, that I could fit in about another 3 oz of salad as the combination seemed to be somewhat slider-ish. So I would have a couple ounces of leftover chicken, steak or ham along with about 10g each of cheese, chopped spinach (I preferred that to lettuce as it has a somewhat better nutritional profile) Tomato, avo, scallion, snow peas, broccoli, pepper, etc. (whatever was in the fridge). My basic guideline was that I was getting enough Protein in over the day, and by that time it was fairly predictable for me. I also started having more "combination" meals - stews and stir fries - that were heavily meat at first, but got progressively more veg intense as time and capacity increased. Overall, I sought to achieve at least an "homage" to a normal, balanced diet within the limits of my post-op weight loss needs, and this helped ease the maintenance transition markedly when that came as I didn't have to change diet concepts from "dieting" to "maintenance".

This doc promotes a "veg first" approach after a few months, and while I don't quite get on with everything he says, the volume progression that he notes is consistent with my experience, and going more veg heavy over time is a good way to fill out that increasing volume with something that is bulky, low calorie and high nutrition.

My overall daily goal (several years out) is for ten servings of fruit and veg which I rarely hit, but am consistently in the 7-8 servings range, and rarely under 5. That's along with 100-120g of protein, so it isn't sacrificing that. Of course, adjustments need to be made for personal protein needs and personal calorie/metabolic limits. Overall, my diet today is not much different than it was while losing post-op, other than the non-protein segment was lower, but philosophically the same.

Share this post


Link to post
Share on other sites

@RickM - that was a really helpful and interesting video! Thank you.

Share this post


Link to post
Share on other sites

Thank you for the replies and video- very helpful and interesting.

Share this post


Link to post
Share on other sites

On 03/13/2019 at 09:50, CurvyMom said:



Yesterday I got the ok from my team to move onto all foods as tolerated but more specifically, raw fruits & veggies, nuts, grains (if I choose) but not potatoes, rice, bread.....




So I have had fresh blueberries and a cutie mandarin so far and did fine with both (last night/today). It was heaven! LOL




My question is....even though I dream of a huge salad with tons of veggies and a little chicken...(I know that isnt happening)....how did you start incorporating fruit/veggies (mainly raw veggies) and still hit your Protein goals. I know Protein first for life and I will keep that up but I really want to try having some veggies. I will prob have 5 small meals a day (plus a shake spread out through the day) and I was thinking of trying hummus and carrots tonight for my last meal. I also will have cooked vegs with my meals more if i can fit them. fruit is pretty easy cuz i can just toss a few berries in my yogurt.




TYIA


I think we’re right around the same surgery time and I’ve been tolerating spinach and 50/50 blends well. I do have to watch the stems are pinched off or they can sort of catch. It’s my go to if I have just a bit of leftover protein. But obviously, trust your gut (literally 😂😂😂)
And thank you @RickM ! Very informative video. There should be a video only link thread on here 😎

Share this post


Link to post
Share on other sites

Just now, DanaC84 said:

I think we’re right around the same surgery time and I’ve been tolerating spinach and 50/50 blends well. I do have to watch the stems are pinched off or they can sort of catch. It’s my go to if I have just a bit of leftover Protein. But obviously, trust your gut (literally 😂😂😂)
And thank you @RickM ! Very informative video. There should be a video only link thread on here 😎

Good to know- i had cauli fried rice today which is fine but I really struggle with protein + veggie at the same time cuz protein fills me up so fast. Drives me bonkers but I guess this is life...for now at least.

and I think the sugar i fruit is making me crave food- just food in general- I need to experiment but today i was hungry and I haven't been hungry at all yet. Only change is fruit.....sigh

Share this post


Link to post
Share on other sites

49 minutes ago, CurvyMom said:

Good to know- i had cauli fried rice today which is fine but I really struggle with Protein + veggie at the same time cuz protein fills me up so fast. Drives me bonkers but I guess this is life...for now at least.

and I think the sugar i fruit is making me crave food- just food in general- I need to experiment but today i was hungry and I haven't been hungry at all yet. Only change is fruit.....sigh

Yes, I do tend to fork through it to pick up more of the protein. I have to watch my fruits too. I’m not sure if it has anything to do with wls or just years of conditioning from being a diabetic. Some mind sets are hard to lose.

Share this post


Link to post
Share on other sites

19 hours ago, CurvyMom said:

Good to know- i had cauli fried rice today which is fine but I really struggle with Protein + veggie at the same time cuz protein fills me up so fast. Drives me bonkers but I guess this is life...for now at least.

and I think the sugar i fruit is making me crave food- just food in general- I need to experiment but today i was hungry and I haven't been hungry at all yet. Only change is fruit.....sigh

This is totally normal for where you are in the evolution. :) I too get hungrier when I add in too much fruit. I can do about an ounce or two of berries or a green tart apple with peel a day without increased hunger.

One thing my RD told me which works great for me - still at 13months out is that fill pouch with protein at meals. But you can plan mini meals that have mostly veg! In the early days that helped me.

Early On:

Breakfast: Protein Shake (or green smoothie with Protein Powder + frozen spinach + blueberries + psyllium + unsw. cash milk) = 30g of protein

MS: red bell pepper, celery or cucumbers or carrots and a yogurt ranch sauce

Lunch: 2-3oz protein: roll up with meat/cheese + 1oz of some raw veg (cucumber, carrots, celery, grape tomatoes, avocado)

AS: Mixed green salad like Rick outlines + feta cheese + pumpkin or sunflower seeds or walnuts/almonds/pecans

Dinner: 2-3oz protein (grilled or pan sauteed) + 1oz cooked veggies + 1oz avocado/tomato

BS: 1/2oz almonds + 1oz Granny Smith Apple

NOW at 13months: I try not to snack, but do schedule a bedtime JIC snack. And if I'm hungry through the day, then the ONLY thing I get is 1 hard boiled egg OR raw veggies with yogurt Ranch dip

Breakfast: I still alternate green smoothies with eating egg puffs with spinach and mushrooms

Lunch: Salad with 2oz protein or Green Soup with Bone Broth and veggies + 2oz protein

Dinner: 3-4oz protein + 1-2oz cooked veggie + 1oz avocado/tomato

BS: 1/2oz almonds + 1oz Granny Smith Apple OR 1 GG brancrisp + 1-2tbsp almond butter

Share this post


Link to post
Share on other sites

Just now, FluffyChix said:

This is totally normal for where you are in the evolution. :) I too get hungrier when I add in too much fruit. I can do about an ounce or two of berries or a green tart apple with peel a day without increased hunger.

One thing my RD told me which works great for me - still at 13months out is that fill pouch with Protein at meals. But you can plan mini meals that have mostly veg! In the early days that helped me.

Early On:

Breakfast: Protein Shake (or green smoothie with Protein Powder + frozen spinach + blueberries + psyllium + unsw. cash milk) = 30g of protein

MS: red bell pepper, celery or cucumbers or carrots and a yogurt ranch sauce

Lunch: 2-3oz protein: roll up with meat/cheese + 1oz of some raw veg (cucumber, carrots, celery, grape tomatoes, avocado)

AS: Mixed green salad like Rick outlines + feta cheese + pumpkin or sunflower seeds or walnuts/almonds/pecans

Dinner: 2-3oz protein (grilled or pan sauteed) + 1oz cooked veggies + 1oz avocado/tomato

BS: 1/2oz almonds + 1oz Granny Smith Apple

NOW at 13months: I try not to snack, but do schedule a bedtime JIC snack. And if I'm hungry through the day, then the ONLY thing I get is 1 hard boiled egg OR raw veggies with yogurt Ranch dip

Breakfast: I still alternate green smoothies with eating egg puffs with spinach and mushrooms

Lunch: salad with 2oz protein or Green Soup with Bone Broth and veggies + 2oz protein

Dinner: 3-4oz protein + 1-2oz cooked veggie + 1oz avocado/tomato

BS: 1/2oz almonds + 1oz Granny Smith Apple OR 1 GG brancrisp + 1-2tbsp almond butter

This is AWESOME! Thank you so much. I just copied this whole damn thing to my email and notes on my phone and I am going to try to follow this - I miss veggies so much! Thanks again.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Prdgrdma

      So I guess after gastric bypass surgery, I cant eat flock chips because they are fried???  They sell them on here so I thought I could have them. So high in protein and no carbs.  They don't bother me at all.  Help. 
      · 1 reply
      1. NickelChip

        It's possible for a very high fat meal to cause dumping in some (30% or so) gastric bypass patients, although it's more likely to be triggered by high sugar, or by the high fat/high sugar combo (think ice cream, donuts). Dietitians will tell you to never do anything that isn't 100% healthy ever again. Realistically, you should aim for a good balance of protein, carbs, and fat each day. Should you eat fried foods every day? No. Is it possible they will make you sick? Maybe. Is it okay to eat some to see what happens and have them for a treat every now and again? Yes.

    • NovelTee

      I'm not at all hungry on this liquid pre-op diet, but I miss the sensation of chewing. It's been about two weeks––surgery is in two days––and I can't imagine how I'll feel a couple of weeks post-op. Tonight, I randomly stumbled upon a mukbang channel on YouTube, and it was strangely soothing... is it just me, or is this a thing? 
      · 1 reply
      1. NickelChip

        I actually watched cooking shows during my pre-op, like Great British Baking Show. It was a little bizarre, but didn't make me hungry. I think it was also soothing in a way.

    • Clueless_girl

      How do you figure out what your ideal weight should be? I've had a figure in my head for years, but after 3 mths of recovery I'm already almost there. So maybe my goal should be lower?
      · 3 replies
      1. NickelChip

        Well, there is actually a formula for "Ideal Body Weight" and you can use a calculator to figure it out for you. This one also does an adjusted weight for a person who starts out overweight or obese. https://www.mdcalc.com/calc/68/ideal-body-weight-adjusted-body-weight

        I would use that as a starting point, and then just see how you feel as you lose. How you look and feel is more important than a number.

      2. Clueless_girl

        I did find different calculators but I couldn't find any that accounted for body frame. But you're right, it is just a number. It was just disheartening to see that although I lost 60% of my excess weight, it's still not in the "normal/healthy" range..

      3. NickelChip

        I think it's important to remember that the weight charts and BMI ranges were developed a very long time ago and only intended to be applied to people who have never been overweight or obese. Those numbers aren't for us. When you are larger, especially for a long time, your body develops extra bone to support the weight. Your organs get a little bigger to handle the extra mass. Your entire infrastructure increases so you can support and function with the extra weight. That doesn't all go away just because you burn off the excess fat. If you still had a pair of jeans from your skinniest point in life and then lost weight to get to the exact number on the scale you were when those jeans fit you, chances are they would be a little baggy now because you would actually be thinner than you were, even though the scale and the BMI chart disagree. When in doubt, listen to the jeans, not the scale!

    • Aunty Mamo

      Tomorrow marks two weeks since surgery day and while I'm feeling remarkably well and going about just about every normal activity, I did wind up with a surface abscess on on of my incision sights and was put on an antibiotic that made me so impacted that it took me more than two hours to eliminate yesterday and scared the hell out of me. Now there's Miralax in all my beverages that aren't Smooth Move tea. I cannot experience that again. I shouldn't have to take Ativan to go to the lady's. I really looking forward to my body getting with the program again. 
      I'm in day three of the "puree" stage of eating and despite the strange textures, all of the savory flavors seem decadent. 
      I timed this surgery so that I'd be recovering during my spring break. That was a good plan. Today is a state holiday and the final day of break. I feel really strong to return to school tomorrow. 
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      Now that I'm in maintenance mode, I'm getting a into a routine for my meals. Every day, I start out with 8-16 ounces of water, and then a proffee, which I have come to look forward to even the night before. My proffees are simply a black coffee with a protein powder added. There are three products that I cycle through: Premier Vanilla, Orgain Vanilla, and Dymatize Vanilla.
      For second breakfast on workdays, I will have a low-fat yogurt with two tablespoons of PBFit and two teaspoons of no sugar added dried cherries. I will have ingested 35-45 grams of protein at this point between the two breakfasts, with 250-285 calories, and about 20 carbs.
      For second breakfast on non-workdays, I will prepare two servings of plain, instant oatmeal with a tablespoon of an olive oil-based spread. This means I will have had 34 grams of protein, 365 calories, and 38 carbs. Non-workdays are when I am being very active with training sessions, so I allow myself more carbohydrate fuel.
      Snacks on any day are always mixed nuts, even when I am travelling. I will have 0.2 cups of a blend that I make myself. It consists of dry roasted peanuts, cashews, pumpkin seeds, sunflower seeds, pistachios, and Brazil nuts. This is 5 grams of protein, 163 calories, and 7 carbs.
      Breakfast and snacks have been the easiest to nail down. Lunch and dinner have more variables, and I prepare enough for leftovers. I concentrate on protein first, and then add vegetables. Typically tempeh, tofu, or Field Roast products with roasted or sautéed vegetables. Today, I will be eating leftovers from last night. Two ounces of tempeh with four ounces of roasted vegetables that consist of red and yellow sweet peppers, sweet potatoes, small purple potatoes, zucchini, and carrots. I will add a tablespoon of olive oil-based spread, break up 3 walnuts to sprinkle of top, and garnish with two tablespoons of grated Parmesan cheese. This particular meal will be 19 grams of protein, 377 calories, and 28 grams of carbs. Bear in mind that I do eat more carbs when I am not working, and I focus on ingesting healthy carbs instead of breads/crackers/chips/crisps.
      It's a helluva journey and I'm thankful to be on it!
       
      · 0 replies
      1. This update has no replies.
  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×