This simply works as a guide and helps you to connect with doctors of your choice. Please confirm the doctor’s availability before leaving your premises.
Emergency bariatric care may be needed if you experience severe abdominal pain, complications from weight loss surgery, or symptoms of nutritional deficiencies.
Old buzz words = Atkins, Keto, Paleo, Mediterranean, Opti fast, Weight Watchers, Vegan, Vegetarian.
New buzz word = High Protein Diet
Yes, folks, it’s all about the protein today. Will this also go out of fashion? Maybe, Probably? If we look to the past, we can see what the future holds. I think that it will change again and we will all make a “hard left turn”. But, in the meantime, high-protein diets make a lot of scientific sense.
If you dig deep into the studies and understand from a biological standpoint just “why” we are on the protein train, it will make a whole lot of sense.
Low blood sugars = low insulin levels.
We are striving for lowered insulin levels.
If you just remember this point, a high protein, moderate healthy fat, and low carbohydrate intake is what we are currently striving for.
What does a high-protein diet look like? If you focus each meal/ snack around your intake of protein, you won’t have to work too hard to meet your protein goal.
What is your protein goal to stay healthy? Here is an equation to help you work it out.
Your goal weight, multiplied by .36 = grams of protein.
150 x .36 = 54 grams of protein per day.
This is an average. Remember, we are biochemical individuals. For men, add a bit more due to increased muscle mass. Are you very active? Add some more grams to your day. Injured? Recovering? Illness? The same rules apply. Protein is your “building block”.
We are not computers. Some days we will hit our protein goals, some days we won’t. Our bodies know exactly what to do.
At the beginning of our bariatric journey, it will be difficult to be able to eat 60 grams of protein. You won’t be able to do it in 1 sitting. What about splitting it up between 3 or 4 meals. What would that look like? Let’s look at some specific foods and the amount of protein they contain:
2 eggs = 12 grams
½ chicken breast (4 ounces) = 31 grams
½ can of tuna = 15 grams
½ cup of Greek yogurt = 10 grams
½ cup of cottage cheese = 12 grams
Fish filet (4 ounces) = 25 grams
Cheese (1 ounce) = 7 grams
Almonds ¼ cup – 4 grams
Notice how I didn’t mention “protein shakes or supplements”?
Want to know why?
Protein shakes are not healthy food. I don’t consider them “whole, live, fresh, natural, good quality food. They are a lab-manufactured item that we use before surgery for a few weeks and a month to two months post-surgery. These shakes are a tool to get us prepped for surgery and to help us get in some protein after surgery.
Once you have enough space in your new bariatric tool, it’s best to switch off of them and replace them with REAL FOOD. Sure, they contain some protein in the form of whey protein, pea protein, hemp protein etc., but they also contain a lot of things that we don’t want to be consuming such as artificial colors, artificial flavors, artificial sweeteners, emulsifiers, stabilizers, etc., etc.
Remember, real food for the win.
What I have learned is that for me, and my biochemical individuality, I feel fuller for a longer period following this style of diet. When I eat a lot of processed carbs, I feel bad. My body feels bad. My head feels bad.
Let’s all tune into our bodies and ask ourselves, how does this food make me feel? Am I craving a salad? Does fish sound like a good idea? What if I add some avocado to my scrambled eggs? Will it keep me more satisfied?
If you have protein questions, reach out to me. I’m right here behind my screen and I would love to help you navigate all of this.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
Recently I participated in a bariatric event in Costa Mesa, California where I gifted a QR code to all attendees. The QR code when scanned, pulled up 20 bariatric-friendly recipes. All the recipes are high in protein, low in carbohydrates, and the perfect portion for the smaller bariatric pouch.
Today, I want to gift all of you who read my blog with these recipes.
Enjoy, and if you make any of my recipes, tag me on social media or send me a picture of your dish. It’s so much fun for me to see my recipes come alive.
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
You had surgery. You are 6, 7, and 8 months post-op now. You have lost a lot of weight but you are still not at your goal. You are getting there … Your diet has greatly improved. You’ve stopped drinking soda. You have started exercising. Things are going really well.
I am so happy for you.
I am still going to ask you something. “What can you do to improve”?
I celebrate you and all the goals you are accomplishing but I want to keep you focused on what lies ahead. Your weight loss is going to drastically slow down as you get closer to your goal weight. This is not the time to lose focus. This is the time to double down on your efforts.
Remember, YOU are in charge of your weight loss. It’s not your bariatric tool. It is YOU. You get to decide if you want to lose more weight, or if you want to stay where you are. That’s all up to you.
I have some ideas. Are you drinking enough water? Are you hitting your protein goals with “real” food, not supplemental protein? Are you snacking or grazing? What does your exercise routine look like? What does your sleep routine look like? Are you meal planning? Are you drinking your calories? How are your stress levels? Have you added back carb-laden foods? Are you food logging?
I think “checking in” with yourself weekly can be a good habit. You don’t have to attack the entire list above. Just pick one or two things and work on that. It’s not “all or nothing”. It’s just making sure to move forward and not backward.
For example, I’ve been going to bed too late. I’m going to wind it down earlier this week. I am not focusing on my water intake and I can do better.
We don’t have to completely rehaul our lives. We can just look for little improvements along the way. Do a periodic check-in. Ask yourself some questions and be honest with your answers.
The journey doesn’t end. It changes along the way.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
I know that meal-planning can be overwhelming. Doesn’t have to be…..
Who says we can’t repeat meals? This eliminates food waste and it’s a great way to spend LESS time in the kitchen.
All the portions here are measured out with the “smaller bariatric tummy” in mind.
The meals included here are all high protein and low in carbohydrates.
I prepared this meal plan with a bit of intermittent fasting in mind. Who says we need to “break our fast” at 8am sharp? I personally don’t eat before noon. Sometimes I go for eggs but often I open my eating window with a protein salad.
The caloric intake in this meal plan is low. Why? I want you to choose a healthy snack to add to this meal plan. You have the space to do so.
If you follow my 7 day meal plan, you will be happy you did. Adios to all those sugar cravings. See ya later “swollen gut”. Buh Bye mid-afternoon sluggishness.
Call it a vacation. Call it work. Call it a work-ation … I always have the very BEST intentions – and then “French fries and bagels” happen.
This blog touches home because I am coming off of a “work-cation” – a little bit of work, a little bit of vacation, and a lot of LIFE can get in the way.
Sure, I am going to be a good girl. I am not going to eat C$%#. I am going to exercise while I am away from home/the office. I am focused. I’ve got this …. Until I don’t.
What now? What if your plans get changed and your diet goes haywire? Do you just say F-it and fall down the pasta slide? No No No.
Look, there are going to be times when you will eat the bagel. Tell you what, you don’t need to fall ALL the way down and dust yourself off 2 weeks later. Make the next meal better. It’s just that easy. Go for a long walk. Stretch. Eat a salad. Go for a swim. It isn’t the end of the world if you eat French fries.
Don’t have the “all or nothing” mentality, please. If your breakfast isn’t perfect, have a chicken salad for lunch and get over it. Get back on plan. Be kind to yourself. You are doing your best and you are only human. Tell your internal voice to “be quiet”. This is life and you are human.
I see you and I understand. I know that there are so many perfect people out there on social media, sharing their perfect ideas. Guess what …. Bagels happen to them also. They just choose to show you their perfect meals.
A little bit of grace. You are perfect as you are.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
Where are my clients who are one year PLUS post-op bariatric surgery?
This is for those people who are currently struggling. I understand.
It’s easy for the “bariatric newbie” to say, “I would never regain the weight”. Or, “I would never eat sugar again”. Or, “Why did Jane start drinking soda again”?
Give them time. Sometimes life has a way of kicking you in the A$$.
I don’t wish depression on anybody. I don’t wish divorce, job loss, or death in the family for anyone. Folks, bad times happen for a lot of us. When they do, everyone reacts differently. A lot of people find food “soothing”. Have you ever found yourself “stress eating”? Don’t be so fast to judge.
If you are having a tough time right now, and if you are finding yourself eating cookies in the middle of the day, I understand. I also want to tell you that you can make some changes to try and turn things around and get back on track.
You may not have control over your personal situation, but you can take back some control over the food decisions you are making while under a stressful occurrence.
The first thing you can do is recognize what you are doing. We can’t fix something if we don’t know what we are doing. Don’t ignore it. Understand that you are using food to try and fix a problem.
Once the problem has been acknowledged, let’s get to work putting some protective measures in place.
This stressful time is not a time to make big lifestyle changes. Let’s just focus on stopping any regains for now. If you’ve had a regain, let’s just put the brakes on that.
Once we’ve removed the refined/ processed carbohydrates, sugar, and alcohol, the scale will stall. Don’t focus on big losses right now. Focus on cleaning up the cupboards and replacing the items that are not serving you.
Eating bad food, makes you feel bad.
Such a simple sentence with a lot of truth to it. Let’s not demonize food but if I chow down on a container of ice cream, my mental health is going to suffer. I am going to feel sad about it and that just adds to my current situation.
If you have chips, cookies, and sodas in the fridge, replace them with some fresh berries, chopped veggies, and homemade iced tea (stevia or monk fruit sweetened).
Start your day with a couple of eggs. When you find yourself headed for the fridge, stop and ask yourself, “Am I hungry? Or am I exhibiting grazing habits”? Am I soothing myself with food?
If you can’t seem to stop yourself from eating, then eat foods that contain mostly protein and fiber. They will fill you up. The cookies and ice cream will travel straight through the pouch and leave you wanting more and more.
If you are grazing, be aware of it. If you cannot overcome grazing in the beginning, graze on vegetable sticks and healthier options. Replace your snacks with healthier options. Health proof your fridge and cupboards.
Make sure you are eating enough food. If you never fill your pouch, you will always be hungry. Eat until you are full and satisfied.
If you have gone through a tough situation and you’ve had a bit of a regain, stop beating yourself up. It is what it is. Acknowledge it and put a plan in place.
Reach out to me. I understand. Maybe we can set up a call and I can help you put a plan together. I promise you, you are still an absolute winner in my books.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
