Which Diet Is Right For You

There are so many options out there for the newest greatest way to eat.  The most popular options at this very moment in time are Vegan, Keto, Paleo, HFLC, Raw Food, South Beach, Whole30 – what do we follow ? Which one will work for us? – how exhausting…. even for myself, a nutritionist.

What I can tell you for sure is that each very healthy nutritional plan will include whole, live, natural, good quality food. They will include lots of fresh fruit and veg and they will have many options that will not raise our blood sugar levels.  They will also have an assortment of healthy fats, and healthy proteins and no garbage.

There are plenty of reasons why some of the nutritional plans out there will fail us but the number one reason you are unable to stick with your plan or your plan is just not working is because that plan is not the correct plan for you.  Would you expect the Williams sisters and the Olsen twins to eat the same meal plan ?  Then why do you think that a specific diet is right for you just because it worked for somebody who has a life that is very different from yours ?

I don’t believe that there is one perfect, without a doubt, single best diet for each and every person to follow now and forever.  Some people are tall and thin and others are short and stocky. Some people eat meat every day and others don’t eat any meat at all.  Some people have a never ending flow of money for food while others are on an extremely tight budget.  There are people who eat only processed foods while others eat only natural, whole foods.  Some people are devout followers of a specific type of diet while others have very little knowledge of dietary practices.  Some people have loads of free time and others have no time at all.

Here’s a perfect example – Imagine if I said to a client… “look, I know the you have a very small amount of money to spend on food each month but I want you to sell you car or maybe one of your kids.  Then you will be able to purchase 100% organic, natural, whole foods that you need to eat with my program – because that’s what you need to do to get healthy”. 

Another example goes like this – Imagine if I told you … “animal foods? Sure, I get that you have ethical obligations but this is what you need to eat.  It is how the cavemen ate and so you need to suck  it up and eat a steak”. 

Wouldn’t that be just a tad extreme and wouldn’t it be unfair to the people who need help with their nutrition goals but do not fit into my narrow plan for them ?  If a specific dietary plans works for you personally, that’s just super and I am pleased that you have found something to reach your goals but for me to suggest that because it worked for you (and at one point in your life) that it will also work for the masses ?  That’s not right. 

So how is it that more than one diet can actually work if they are so different ?  My answer is going to be:  They are just not as different as you think that they are.  They are actually more similar than they are different.  When these nutritional plans are done correctly, they all are going to accomplish the exact same thing.  They promote a more active lifestyle, they assist in eliminating nutrient deficiencies,  they assist in controlling food intake and appetite, they focus on good quality food and they raise the nutrition awareness. 

What all of this means is that the best nutritional plan to do is the one that works best for you.  It is a plan that you can follow not only on your best day but also on your worst day.  It needs to take into account your time availability, income level, food availability, stress level, work situation, life demands and family.  This sort of nutrimental plan is not as clear cut as “eat like a caveman” or “don’t eat meat”.  It is always going to be the approach that works for YOU in the long run.

10 DAY BARIATRIC DETOX

BARIATRIC KETO PLAN

BARIATRIC RESET PROGRAM

PRE AND POST OP NUTRITION

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Feeling Hungry Post Bariatric Surgery.

We all believe that after we have bariatric surgery “POOF” the feeling of being hungry will just disappear and never come back again – at least that’s what we have read online so why shouldn’t it be true ?  Once you are no longer in the honeymoon period and you are fully recovered and eating solids again, one day that hungry feeling can come back.  What can we do to make sure that we have continued success and satisfy our hunger ?
 
During the first year post surgery, patients feel that they are satisfied after a very small meal but as time goes on they sometimes notice that their appetite has come back and that they are able to eat a larger portion at mealtime.  A question I often get from clients is “what should I eat so I don’t feel hungry either after a meal or between meals? What can I do”?
 
Let’s turn this into a discussion about what bariatric patients can do to be certain that they are satisfied, hit their goals during the first two years post surgery and also maintain their weight which they worked so hard to lose in the first place.
 

Protein Needs To Come First.

We all know that protein rich foods are always the main point in each meal or snack.  We also know that we need to eat approximately 60 grams of protein per day.  What’s so darn special about protein and why does it fill us up more quickly and keep us feeling satisfied longer ? High quality protein rich foods such as seafood, poultry, meat and some dairy foods such as cheese and yogurt, eggs, beans and other plant-proteins help us eat and feel satisfied longer when compared to carbohydrates.
 
If you find yourself eating larger amounts in one sitting, it’s a good idea to take a look at what exact types of foods you are consuming by keeping a food journal for a few days.  Is it the carbohydrates at meals making you crave more after you eat ?  Especially the processed kinds that are dry and crispy like crackers, popcorn and chips etc.  These types of foods are not going to fill you up and they are considered grazing foods.  When your meals are high in carbs, going back to your protein based meals is going to help you feel better and more full and satisfied for a longer period of time post meals.  Try replacing carbohydrate foods with protein foods and see how you feel.

We Need to Eat More Fiber.

Protein and Fiber can go hand in hand to promote satiety post eating.  If you are more satisfied after your meal, you are less likely to snack and will have better weight loss and maintenance overall.  Add high fiber foods to your menus such as carrots, broccoli, bell peppers, spinach and squash.  High fiber carbs like whole grains, pasta, quinoa – are the last type of foods that we should eat at our meal (if space allows).  A common issue post surgery is constipation and high fiber foods will also help to alleviate this problem as an added bonus.
 

Liquids or Solids.

Once surgery is behind us and we are fully recovered and back to regular life/ stresses etc, we may find that the same protein shake that we once had post surgery no longer satisfies and fills us up like it once did.  When the pouch is formed and healed and there is no inflammation any longer, liquids can pass through our pouch and not fill us up any longer.  You may have relied on your shake to keep you full but if it’s no longer doing it’s job, it may be time to exchange that shake for a more solid form of protein such as a slice of turkey or some greek yogurt.  Some patients find a higher satisfaction level when eating their meals vs drinking their meals in the form of a shake.
 

No More Grazing.

If we are picking at foods all day long we can end up eating more food that we think we are eating.  This means that if you graze, you may have poor weight loss results and a harder time maintaining your results.  When we nibble, we never achieve full satisfaction and we continue feeling hungry.  If we go back to eating regular meals instead of snacking all day and those meals are made up of protein and fiber, we will feel more satiety which is going to lead to more weight loss and better maintenance.
 

Eat Meals and Snacks at the Same Time

Don’t skip meals or snacks because this can lead to night time snacking and binging.
 
In conclusion, if you are not feeling satisfied with your meals and snacks post bariatric surgery it is time to take a look at what your meals consist of and possible make the changes required to get back to basics.  Always choose protein and fiber rich foods before carbohydrates and opt for solid foods for meals over meal replacements.  Journaling is a great tool to help you determine what you are eating and how that specific food makes your feel during your meal and then again afterward.  Bariatric is a journey and even once the weight is lost, the learning continues.
 

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Ready for a detox to break a stall, to feel your best, or drop a few lbs ?  Try our 10 day Bariatric Detox.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands  post your results online !

HOMEMADE SUGAR FREE DARK CHOCOLATE –

Print Recipe
HOMEMADE SUGAR FREE DARK CHOCOLATE -
Instructions
  1. Mix the coconut oil into the cocoa powder, 1 Tablespoon at a time. Scrape down the sides and bottom of the bowl periodically to make sure it all gets incorporated.
  2. Stir in the sweetener, vanilla, and salt.
  3. Divide between two lightly greased mini loaf pans or a lightly greased chocolate mold
  4. Allow it to set at room temperature for 30 minutes, then transfer to the fridge to set completely.
  5. Store in the fridge until you're ready to eat it. This gets a little mess if kept at room temperature.
Recipe Notes
  • I highly recommend using granulated stevia which has a finer grain. If you would like to use raw or coconut sugar, you may want to grind it to a finer consistency in a coffee/spice grinder or mini food processor so that your chocolate doesn't end up gritty.
  • You can replace the granulated sweetener with 6-8 drops (or to taste) liquid stevia.
  • Or you can use the 1/4 cup sweetener that the recipe calls for, plus 1-3 drops liquid stevia (to taste), for slightly sweeter chocolate. 
  • You can replace the coconut oil with cacao butter (1/4 cup or about 1.6 ounces by weight) if you prefer, or cannot eat coconut. Either way, the chocolate needs to stay refrigerated as it will be very soft at room temperature.
  • Yield: 2x6” bars or about 9-10 mini chocolate bites

Piling your plate post bariatric surgery

Do you pile your plate ?

Do you go for smaller servings or do you pile up your plate ?  Which one do you do ?  

What we don’t understand is that portion sizes have more to do about our habits and less to do with actual hunger.

Are you eating far too much routinely ?  Let’s talk about portion distortion !

Be absolutely honest with yourself – who are  you ?  modest portions or piles of food on your plate ?

Is your plate clean post eating or are you leaving some on the plate ?  Habits dictate who we are in this situation.  

The majority of us today are eating much more than our grandparents or parents did.  Did you know that studies say that the average meal or snack today is 50% bigger than it was 20 years ago !  so on top of eating more refined, processed, convenience foods, we are also being told and encouraged to eat even more of it.  Those convenience foods are on every corner – cakes, cookies, chips, granola bars are always on display at the check-outs of every supermarket or store so there is no hiding from it.  We are bombarded at every single turn and the pricing of that convenience food is on sale most of the time also.  Junk food is easier to find and cheaper to purchase.  We need willpower on top of willpower on top of willpower to make healthy choices.

We don’t have an internal mechanism to tell us not to eat the food that is bad for us because in our past, obesity didn’t pose some survival threat when compared to the dangers that being underweight brought to our health.  Our body will expect more food the more that we choose to overeat.  If we are not careful, a big portion will become our norm. 

Where’s the good news then ?  well by making a reduction in your portions, you can to some degree shrink your stomach to want less food and to also expect less food.  Many studies have studied “smaller plates” and there are benefits of tricking yourself into taking a smaller portion.  If you choose to have a smaller plate you could see up to a 30% reduction in the amount of food you are going to consume.  If you are trying to avoid a re-gain or get out of a stall, maybe it’s time to purchase yourself some new kitchen plates and then begin to combine this idea with other techniques such as adding more vegetables or reducing refined carbohydrates.  

Be honest with yourself and take a good look at your plate – are there ways to make improvements ?  Do you have portion distortion ?  

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Ready for a detox to break a stall, to feel your best, or drop a few lbs ?  Try our 10 day Bariatric Detox.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Water and Protein are vital post bariatric surgery

Here are the bariatric rules for water intake:
To eliminate waste and to keep cells, hair and skin hydrated – drink your water.  Drink at least 64 ounces of sugar free beverages per day.  Remember to stop drinking fluids 15 minutes before a meal and not to combine fluids together with your meal as it will quickly flush the food through your stomach.  Don’t resume drinking fluids for 30 minutes after you have eaten.
 
Let’s chat about protein post bariatric surgery:
 
Try to include 60 grams of protein every day.  Sixty Grams is the magic number and you will hear that number over and over and over again.  Guess what, 60 grams also has some actual science behind it.  The medical rule of thumb is .8 grams of protein for every kilo of IDEAL body weight – not your current weight but the weight that you should be ideally.
 
So now that we know that 60 grams of protein is perfect – how do  we go about getting it ?  Prior to surgery we didn’t even get 60 grams on a daily basis so how are we going to accomplish this post surgery when we have restriction and a tiny tummy to fit that protein into ?  Getting to the “protein promise land” is not easy but we need to carve our own way to the land of protein peace and prosperity!
 
Enter the protein supplement… it comes in all kinds of forms and the choices are endless.  The most popular route is to use a protein shake and mix it together with your favourite blender recipes.  This will pack a punch of protein PLUS they also count as fluids in your ongoing pursuit of consuming 64 ounces of fluids per day.  Another interesting fact is that our bodies cannot digest and assimilate more than 20 grams of protein per meal.  You can eat or drink 40 grams of protein BUT you will not be able to use it all and it will be wasted.  When supplementing, don’t feel pressured to purchase the shake with the highest grams of protein.  Just look for one that has 20 grams of high quality protein and you are good to go !
 
In conclusion, protein is the building block that your internal organs, immune system and muscles require in order to function properly.  Protein is what will make you feel satisfied for a longer period of time.  Chew your protein and food slowly.  When you sit down to eat your meal or snack, first eat your protein, and then your vegetables and if you have space, complex carbohydrates are last.
 
For a clean, high quality complete plant protein supplement: try Bariatric Food Expert Plant Protein Powder
 
  • A convenient specialized protein powder for bariatric patients/ 20 grams protein per serving
  • Easier to digest over regular shakes
  • Great tasting and blends well with your favorite smoothie ingredients
  • Premium, ,plant based protein for a complete amino acid profile
  • Gluten Free, DairyFfree, Non GMO, Zero Sugars, Soy and Lactose Free
 
Get Bariatric Plant Based Protein  HERE
 

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands  post your results online !