Keto and Fasting – Bariatric Edition

Going into the New Year with big resolutions is something that a lot of us do but the reality is that it is not so easy to follow through.  Even though we have the very best of intentions, we often slip and that’s because we don’t have what we need to succeed.

Hands up if you have attempted a ketogenic diet and found it easy to follow for the first two days and then very difficult as you tried to navigate it past that point?

Hands up if you have already heard about the benefits of IF (Intermittent Fasting).

If you have real serious goals for 2019 then I really suggest that you learn how to get “fat fueled” with me on Friday Jan. 4th at 3pm EST.  Let’s dig into the nitty gritty details and how to reach your short and long term goals with a ketogenic lifestyle and a bit of IF (Intermittent Fasting).

How many of you know how wonderful a ketogenic lifestyle feels and how it gets the scale moving again?  I know that many of you have tried eating this way and you already know the vast number of benefits.

I know that you know the benefits of eating whole, live, natural, good quality food but it’s also so easy to go back to bad habits as soon as you run out of ideas in the kitchen.

How many of you believe that rolling your hotdogs in nacho cheese is the way to go? Or that piling your plate with bacon is a good idea?  

How many of you decide to make the switch to a keto diet and the scroll for hours upon hours on YouTube trying to understand the in’s and out’s of high fat/ low carb?

Want to get even more frustrated and pull your hair out?  Join a few Keto FaceBook groups and get hundreds upon hundreds of “opinions” that make zero sense and will set you back again.

A Keto lifestyle doesn’t have to be hard if you truly understand it.  If you want to make the lifestyle change and join me on the path to eating in a way that fuels your body, helps you lose weight and balances your hormones, then join me on my FaceBook live on Friday Jan. 4th at 3pm EST.  

We are going to dive in together and talk about high fat/ low carb and how to live a realistic ketogenic lifestyle with some IF for even bigger results.  I am going to give you a two day bariatric beginners ketogenic guide to follow for free and I am going to give two lucky winners the entire online bariatric keto plan for free.  

Let’s start this New Year together in a BIG way and crush our goals quickly.

See you soon – Friday, January 4th at 3pm EST  FACEBOOK LIVE

If you want to go ahead and purchase the entire Bariatric Ketogenic Plan to get ready right now, go ahead and visit this link:  Bariatric Keto Program

About the Author: Sheri Burke is 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.

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 !

 

Best Bariatric Diet in 2019 – Bariatric Edition

Hello and thanks for clicking through to my blog post today about the best diets for 2019.  I think that I may have used the word “Diet” in the title in order to get your attention.  The reality is that I don’t believe in “diets”.  Diets mean restriction and they also mean that you lose weight and then gain it back as soon as the “diet” is over.  How many of us have lost weight and then gained it back again? 

Sorry guys but diets just don’t work.  

The word I really do like to use is “lifestyle” or life plan”.  A healthy bariatric lifestyle is what we all should be aiming to achieve.  The best bariatric lifestyle which will enable you to reach your short and long term goals and get you to the world of maintenance is a lifestyle which includes: whole, live, natural, fresh, good quality, real food.

The bariatric movement today is to take back your control over food and get back into the kitchen.  The goal is to eat from your own home and pack your own meals.  Try to always have something with you as a back up snack in order to not be at the mercy of corner stores and gas stations.

The truth is that diets don’t work.  Diets give us false expectations and set us up for failure.  We need to clean up our eating and stay away from processed food if we want to meet our goals and maintain those goals for a long time to come.  We need to eliminate packaged foods from our diets.  We need to eliminate canned foods also.  Those frozen meals have zero to offer us as far as nutrients go.  

Stay away from sugar in all its forms.  Sugar has a gazillion names so beware of added sugars.  If you eat real food, you won’t have to worry about added sugars.  

When shopping, let’s stay on the outside of the supermarket and purchase real food.  That’s where all the real food is located.

So we know what we should not be eating – what should we be eating then?

Let’s eat more vegetables.  Eat them raw, baked, boiled, steamed, grilled, pureed  – eat more veggies.  

Eat more berries.  Aim for low carb berries – low sugar berries – strawberries, raspberries, blueberries and blackberries.  They are full of fibre and low in sugar.  

Enjoy your eggs. 

Eat protein – fish, seafood, chicken, beef and pork.

Enjoy dairy products IF as a biochemical individual, your body doesn’t react to it.  A lot of use have sensitivities and intolerances to dairy products.  If that is your case, use nut milks like almond or coconut milk.  There are also cheese and yogurts (vegan products) which are made with these nuts.

Eat your nuts and seeds.  They are powerhouses packed with nutrients and healthy fats.  Eat your almonds, sunflower seeds, and hazelnuts.  Sprinkle your food with sesame seeds.  Find creative ways to sneak a few nuts into your meals.  Add some seeds to your shakes.  

Drink more water.

Let’s get back to the basics and focus on real food.  Let’s enable our bodies to use real food and not “food-stuff”. Eating real food will stabilize blood sugars, balance hormones and increase energy levels.  Once blood sugars are stabilized, it gets easier to lose weight.  We are not constantly hungry.  

Move more.  I am not asking you to hit the gym, I am asking you to go for a walk – stretch, lift a bit of weight, or use your own body weight to push out some daily squats or 1/2 push-ups.  Stay active by taking the stairs and parking at the very back of the parking lot.  Find ways to add move movement into your daily life.

Sleep better.  Don’t take sleep for granted.  Make sleep a priority.  Get your cell phone out of your bedroom.  Turn off the TV.  Turn down the thermostat and have a bedtime routine.  Sleep is the best free medicine out there.

You can see that what I am talking about for bariatric success is not about dieting.  It is an entire life-style.  I want to push this movement forward and I want you to jump on board.  Let’s make 2019 about the NON-DIET and let’s focus on life-style.  Let’s move forward and focus on our health.  I promise you that the weight will come off when you eat real food and use your bariatric pouch to guide you.

2019 is all about food in its real form.  Join me and let’s take our bariatric results to the next level. Let’s lose the weight but let’s also have glowing skin and shiny hair and huge amounts of energy.  

Reach out and let me know what your health goals are in 2019.

If you need help with nutritional “real food” plans – see the links below.

About the Author: Sheri Burke is 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.

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 !

 

Holiday Food Blues – Bariatric Edition

The holidays are upon us and with that brings the parties and events and family gatherings.  Most of us are food focused and thinking of the holidays immediately brings to mind all of the delicious food that will be served when our family and friends gather together.  

Let’s chat about how it feels after bariatric surgery and how our new stomachs can only hold 3 to 4 ounces of food at one time.  How are we going to maneuver these events and how are we going to feel?  Feeling sadness is normal.  It is like a “food depression” where we cannot avoid the feeling of missing out on something, or more commonly known as FOMO (fear of missing out).  

Looking back, it is obvious that overeating at the holidays did not make us feel any happier and generally we felt depressed, bloated and unhappy.  This is why it is so hard to get our heads in line and understand that we are not actually missing anything by having a small stomach and eating so much less during the holidays.  How can we overcome this feeling and look forward to the event by changing our focus from the food to family and friends?  

So every single year, at the end of November, beginning of December, my inbox gets busier with emails from clients worried about regain and concerned about the holiday events and how to maneuver them. I mean, there is going to be lots and lots of unhealthy food under our noses and a lot of the time we have emotional attachments to those foods that go back as far as our childhoods.  

These food attachments make it so much more difficult to deal with the holidays.  How difficult is it to say “no” to the famous pasta and cheese dish that your Aunt brings each year or to refrain from eating the homemade short-bread cookies that your Mom bakes each year?   Family members are not always going to understand that you just simply cannot eat those foods any more.  They push “just have a bite” on you and make you feel even worse.  It’s just a hard and complicated situation so I suggest that you have a solid plan prior to attending these events.

I want you to focus on all the reasons WHY you had bariatric surgery in the first place.  Sure, you can have a little “pity-party” but then I want you to sit up straight and get a pen and paper and start writing.  I want you to remember how depressed it felt being overweight and how you may have cried yourself to sleep after a binge.  I want you to remember how your Doctor told you that you were pre.diabetic or how you may have had full blown diabetes.  How did that make you feel?  What about your cholesterol levels?  Or your blood pressure?  Did your Doctor also tell you that those were high?  How scared did you feel about your heath?

How did it make you feel not having the energy to do the things you wanted to do.  How did it feel to be out of breath climbing the stairs to work or to bed?  Let’s dig deeper and let me ask you how it felt to not be able to button up your favourite blouse?  Or being told that your favourite clothing store does not carry your size and that you need to go to a special store for the sizes you need.  

How did you feel about airplane travel?  Did you worry about whether or not the seats were large enough to accommodate you?  

This list can go on and on but let’s make our own personal list – and then read it to ourselves out-loud.  

Now tell me again how depressed you are feeling about the food FOMO ?  I am not saying that your feelings about food should be dismissed.  I am saying that we need to go back to where we were when we made that decision to have bariatric surgery.  I am sure that nobody made that decision while they were feeling good about themselves.  Let’s focus on all of the health improvements we have had since surgery.  Doesn’t that make it so much easier when mourning food during the holidays?  

Here are some other ideas you can use during this difficult “food holiday”.  

Make a food coupon system.

I want you to give yourself a free pass – 5 free passes actually.  Sit down and write 5 coupons to yourself.  Number those coupons 1 to 5.  Put them in your purse or wallet because you are actually going to use them.  These are going to be totally guilt free coupons that you are going to use 5 times during the holidays.  You don’t need to use all five of them but before you use any of them I want you to ask yourself the following:

1/ Is this really what I want to eat and is it worth it?  (While looking at the mashed potatoes and gravy)

2/ Can I make a recipe for this that is healthier so I don’t have to use my free coupon (ie. cauliflower potatoes)

This plan helps you maneuver better because yes you CAN have “said food” but do you really WANT it?  If you only use 3 coupons great !  Throw out the other 2 coupons on January 1st.  If you use all 5, great – move forward and use this system for the next holiday season. 

Set up a short term goal.

This is the perfect time to set a short term goal or a few short term goals.  For example: I am going to drink 8 glasses of water each day and walk for 40 minutes and take my bariatric multivitamins.  I am going to follow this for 14 days starting on December 16th until December 31st.  On January 1st I will create a new short term goal.

When we shift our minds to focusing on positive things like short term goals, we tend to lose focus on the negative things like how we cannot have the mashed potatoes AND cheesecake AND Mac’n cheese.

I hope that this has helped you shift your focus from feeling depressed about food to feeling excited about your holiday food plan and about your short term goals you are going to get focused on.  I have a lot of experience and understanding when it come to surviving the holidays after bariatric surgery so please reach out to me if you want to dive deeper into this topic or if you need some specific advice.  Don’t struggle through it alone – I am here for you.

About the Author: Sheri Burke is 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.

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 !

 

The Holidays After Weight Loss Surgery – Bariatric Edition

Once again the holidays are upon us – quickly approaching are the festivities and all the parties and family gatherings.  There are piles of social events and work related events and the delicious food and drinks that accompany them.  This is the time of that year that it is so easy to pile on a few extra pounds.  Let’s work together to try to make it through the holiday season with no regain.  Let’s talk a bit about the strategies that we can implement in order to start the New Year without the new pounds to lose.

Let’s start with a good solid plan.

Take a look at your holiday calendar and think about each event and how it could affect your goals.  What kinds of foods will you encounter at each gathering?   Don’t just arrive ill-prepared.  Really look at how you will respond to the food and drink pressure.  When you say “no thanks” to the egg-nog, are you ready to receive pressure from others? Are you ready to come up with an excuse for why you don’t want to drink the egg-nog?  Or will you just flat out be honest about the egg-nog being loaded with calories? Making these kinds of decisions prior to arriving to the event is what will save you from starting the New Year with an extra few pounds to take off.  

Eat before you arrive.

Arriving to the event on an empty stomach is not the way to go.  You need a good amount of will power to sit around a pile of food and not overeat.  If you are hungry, the will power will disappear.  Make sure to eat a protein rich meal before you go to the event.  If you are not hungry, you will be better prepared to make better decisions around food.  Again, eat before you arrive.

Bring a holiday dish with you.

Be a good guest and offer to bring a dish for everyone to share.  Even if your hosts insists that you don’t need to – bring one anyways.  Make sure that the dish you bring is in line with your bariatric lifestyle.  Prepare a shrimp platter or meat and veggie platter.  Eat your own dish when you get hungry.  That will ensure that you stick to your plan.

Take a look at the buffet prior to grabbing a plate.

If you make a mental note before hitting the buffet table, you can make healthy food decisions before committing to putting food on your plate.  Have that one dish that you cannot live without but choose vegetables and lean proteins to fill the rest of your plate.  Use your bariatric tool and eat the healthy stuff before eating the foods that you know will pack on the pounds.

What do you really fancy?

Is it the sweet baked beans? Or the mashed potatoes loaded with butter and gravy? Or the rich dessert?  What is it that you truly love and cannot go without?  Have that – and just that.  Take a little portion and truly enjoy it.  It is so easy to fill your plate with loads of foods that you don’t love, but just eat them because they go with that particular holiday event.  

Go slowly at the bar.

A bit of holiday cheer in the form of alcohol can really make or break your calorie intake.  The other problem with drinking alcohol is that it impairs our ability to make good decisions.  After a few alcohol laden drinks, the mashed potatoes and gravy all of a sudden seem too good to pass up.  If you want to have a few drinks, bring your own low calorie wine or spirits and mix with soda water.  Sipping on these types of drinks will save you a lot of calories.  

Laugh, chat, visit, relax.

Focus on the great company around you.  Focus on the great conversations going on.  Laugh.  While eating, focus on going slow and tasting each bite.  Put your fork down between bites and converse with others at the table.  Appreciate your family and friends instead of only focusing on the food.

Let’s get physical.

Why not go for a walk before arriving at the event or suggest a walk after dinner.  If you live in a cold climate, bundle up and go outside and invite others to join you.  You might be surprised that others want to come along and walk off that uncomfortable full feeling.  There is nothing wrong with creating a new activity that all of your family can enjoy such as a stroll after Christmas dinner.

Don’t get stressed out.

Think about how stressed out we can get during the holiday season.  There are so many things that need to be done and so many people to think about.  A lot of us “stress eat” so stress needs to be reduced.  Make sure to get plenty of sleep and use breathing techniques to try and relax.  There are websites you can visit that teach you how to lower stress and maintain a cool head when the holidays start to heat up.

Yes, keep a food log.

If there is one time of the year where you should keep a food log, it is during the holiday season.  You have so many things on your mind and it is so easy to graze and take “just one bite” here and “just one bite” there.  Those little bites can really add up so if you make it a habit to write it all down, you will really be able to see where your calories are coming from.  

Family events that focus on activities.

When most of us think of a family event, we think about food.  All of our social gatherings are based on food in our society today.  Why not do something different and start a new family tradition.  Instead of food focused, be activity focused.  Why not play charades, or put together a big puzzle, or choose a fun board game.  When you are focused on an activity, food loses the focus.  Instead of having food as the center of your event, allow the activity take the front page for a change.  

And most of all – have fun with your friends and family.  

If you need additional support during the holiday season please do reach out to me.  I am here for you throughout your entire journey and we can work though this together.

Reach out with any questions you have and if you want any of our bariatric nutritional plan, you can grab them HERE Bariatric Food Expert

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Things to consider when weight loss stalls

Well it has been 3 weeks and the scale hasn’t budged.  You know how it feels.  You feel discouraged and frustrated and upset and you don’t know what you are doing wrong.

First things first – Relax! 

Having the scale stall and sit at the same weight for a few weeks is completely normal.

Next – let’s place the focus on the long journey and not just the short destination.

Of course we have surgery to lose weight but wasn’t the real reason your health ?  Didn’t you see your health improving and having higher energy levels and feeling more comfortable in your skin and seeing a big decrease in the medications that you take.  Those need to be the primary goals and the weight loss then follows.  It takes time.

Everybody loses weight at different rates.

You need to remember that you are not going to lose weight at the exact same time as your surgery buddies.  We need to consider levels of exercise and gender and age and different hormones and different starting points.  Focus on you – on your journey – on your health.  This is your time to shine and don’t ruin it by looking over your shoulder.

Overnight success doesn’t exist. 

Remember how long it took to gain the weight? Well that is exactly how long it will take to lose the weight also.  This is not a race to the finish line – it is a journey to long term health.

Now here are some things you can do to stay on track:

  • Take your measurements so that when the scale gets stuck, you can see how your measurements are still changing.
  • Are you keeping a food log?  This is very helpful to see if there is an over consumption of macros or calories.
  • Are you eating insufficient calories ?
  • Are you eating up to 60 grams of protein each day ?
  • Are you eating too many crappy carbohydrates like crackers or sugar or rice or flour?
  • Are you into the habit of grazing ?  Where you eat non stop small little portions ?
  • Are you preparing your own meals at home so that you know what goes into your food?
  • Are you getting a bit of exercise each day?
  • Are you taking your bariatric vitamins and supplements ?
  • How are your stress levels ?
  • How is your sleep quality?

It is important to make an honest evaluation of where you are today and what areas require improvement. Focus on how far you have come and on what changes you will make going forward.  

If you need additional support please do reach out to me.  I am here for you throughout your entire journey and we can work though this stall together.

Reach out with any questions you have and if you want any of our bariatric nutritional plan, you can grab them HERE Bariatric Food Expert

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Thanksgiving Hangover – Bariatric Edition

Let’s just lay all our cards on the table:

After Thanksgiving we all have food hangovers.

You may call it something else but the bottom line is that it is a bunch of symptoms that make you feel awful after a big holiday meal.  Some call it bloating, nausea, stomach upset, and a feeling of Meh.  It comes from overindulging on food that is too salty, sugary, fatty, spicy and too much of it.

What do we do when we overindulge and just want to feel better quickly? Overeating during the holidays is almost inevitable so here are a few things we can do after we spend a night of feasting!

Stay hydrated – drink water.  It may be hard when you are feeling so full but wait an hour after eating and start to hydrate before bedtime.  This will help your body cycle through toxins and rid itself of waste.  You will also be happy to wake up not being a complete bloated disaster.

Get some exercise – go for a walk, outside or on a treadmill.  Get your heart rate up to start burning up those high caloric foods.  The workout will also release feel good endorphins and you will feel happier about all the junk you ate last night.

Eat clean today.  A big part of the thanksgiving cure is to eat clean the next few days.  Eat protein and healthy fats and low carb vegetables.  Stay away from sugar and refined carbs for a few days to get back on track again.

No starving yourself please.  A lot of people think that starving themselves after a feast will make up for it but doing this will increase your desire to do it all over again.  Eat small, healthy meals.  Drink plenty of water, and go for a nice walk.

Accept it and move on.  It’s not the end of the world !  It’s Thanksgiving and having one big meal will not make or break you.  Accept it and just move on by taking healthy steps the next few days.  Try to focus on the good time that you had and the memories that you made with loved ones.

Get rid of the leftovers and give them away.  Don’t let them sit in your fridge speaking to you in the middle of the night.

Let’s be accountable and reach out when we need a bit of help.  We all go overboard sometimes but let’s not allow one meal to turn into two, three, or four meals.

You’ve got this~!  what’s your best recommendations for moving past a holiday binge?

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Keto? it is right for me? – Bariatric Edition

What’s the deal with the low carb/ high fat rage going on today and is it for bariatric clients?  Let’s explore this topic and I will give you my thoughts on this super popular keto diet.  I get asked about the ketogenic diet all the time from our bariatric clients so let’s dive into it.

I think that a proper ketogenic diet fits so well into a bariatric lifestyle and that is why I often encourage it but we need to learn and understand the fundamentals of a good ketogenic diet before we jump on the keto bandwagon.  This is just my personal testimony of what works for me and what I have seen work for other bariatric clients over the years.  I am an RHN nutritionist and surgery coordinator – and not a doctor so I encourage you to have an open discussion with your doctor before trying Keto.

Remember that feeling right after you had your bariatric surgery and how fast you were losing the weight.  It was falling off!  One of the reasons why your scale moved so quickly was because you were in ketosis.  Did you know that there are many post bariatric surgery patients who are using a ketogenic lifestyle to get to their goal weight and maintain afterwards?

Just regular keto isn’t what bariatric clients need due to different caloric, fat and nutritional requirements due to decreased gastric capacity.  The anatomy is now different so the ketogenic goals need to be a bit different also.

So can I eat the Ketogenic diet post bariatric surgery?  No matter which procedure I have had?  vertical sleeve, gastric bypass, mini bypass, revision surgery?  What are the rules?   

Lucky for you, I am an RHN nutritionist and I specialize in bariatrics so I can help you take the best of keto and help you reach your goals and leave all that other stuff behind.

Hundreds of thousands of people have undergone bariatric procedures to lose weight.   If you or somebody you know has had Bariatric surgery and has gained weight back, please share this blog with them.  Let’s understand that all bariatric patients can also benefit from the ketogenic way of eating.  So many people who have had bariatric surgery have been told “you can’t do keto”.  You will be happy to know that you can.  

Yes, Yes you can eat Keto! 

But you need to come at it a little differently than the average person.  More than likely you are able to eat only small portions of food.  If you eat too much fat or too much food at one time, you are going to have “bathroom issues” pretty quickly.  This prevents a lot of bariatric patients thinking that they are able to follow a ketogenic lifestyle.  Here are the steps that you are going to take if you have had bariatric surgery and want to follow a ketogenic lifestyle.  You are going to slowly reduce your carbohydrate load and slowly increase your healthy fats.  Don’t jump into it over a day – ease into it over a two week period if you find you have trouble consuming healthy fats.

What does Keto look like compared to a regular diet.

Bariatric Keto in a nutshell looks like this, the standard american diet (or SAD for short), flipped on its head.  Nuts and seeds are at the top of the pyramid, dairy is below that, veggies come below that, meat and fish and eggs under that and then healthy fats and oils are directly beside the meat section.

As a bariatric client, you don’t want to be eating these foods in excess:

Heavy Cream

Unlimited Bacon

Huge amounts of cheese

Huge amounts of butter

I need to really push this fact because most of you feel like you need to be eating a diet that consists of 75% fat to be real keto – not true.  You can still get all the benefits of a keto diet by just omitting the unhealthy types of carbs and by getting your carbs through vegetables and low sugar berries.

Now for some more good news – you don’t need to be eating GOBS of fat to follow a ketogenic lifestyle but you need to restrict your refined carbohydrates.  If you are able to eat fat moderately, then keto may be perfect for you.  Ketosis is triggered by carb restriction so if you are able to add a bit of healthy fat and drop the unhealthy types of carbs then you are able to follow a ketogenic diet.

Now for even more good news … 

We are going to eat some of the really good stuff that the keto community thrives on such as:

  • Seafood, Meats and Poultry
  • Lots of low carb veggies
  • Avocados
  • Eggs
  • Plain Greek Yogurt
  • Cottage Cheese and Ricotta
  • Nuts and Seeds
  • Berries
  • Olives
  • Coffee and Tea
  • Dark Chocolate

This diet works well for bariatric clients because:

1/ we stop eating refined and processed foods

2/ it is not hard to maintain and sugar free is easier for us

3/ bariatric clients want to maximize weight loss

4/ keto makes you feel better and more satiated for a longer period of time.

So you can be a bariatric client and still follow a healthy ketogenic diet and I created the “Bariatric Keto Program” to help you along the way and to teach you about macronutrients and what you should be aiming for.  I think it’s an easy plan and can work very well with a bariatric lifestyle.  

Reach out with any questions you have and if you want the bariatric keto plan, you can grab it HERE.

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Snacking vs Grazing – Bariatric Edition

I really like this topic as I think it’s important to discuss the difference between “what is a snack” and “what is grazing”. 

When talking about the first year post weight loss surgery, all of the bariatric protocols and post op guidelines have some things in common – there is a time for drinking liquids, a time for eating, a time to take supplements and a time to eat snacks.  Clients are easily satisfied with small meals and snacks and with this in mind, we want to have them adapt to a an organized meal plan and away from any disorganized habits.  

Snacking is something we do with a purpose, to provide ourselves with healthy nutrition to keep us satisfied between meals.  Grazing is very similar to mindless eating.  A lot of the time grazing choices lack any real nutritious value.  If you nibble, this can be equated with erratic eating habits.

When comparing snacking and grazing, we can say that a snack is something that we plan as a part of a nutritious dietary plan.  Snacking is a positive thing and we need to eat smaller, frequent meals to keep up energy levels and not allow long periods of time between meals.  Grazing lacks any real structure and is constant eating without any plans in place.  Grazing is what we do when we choose things that are only convenient.  We also have a hard time counting calories and nutrients when we graze because they are unplanned and not counted in our daily food plans.

Processed snack foods are so readily available today and this could be a big factor when discussing the obesity problems we are faced with today.  Labels are full of slogans such as gluten free, sugar free, fat free, high in protein, low in carbs, etc. etc.  These types of snack foods are mostly empty in nutrition and fill us with unsatisfying, and empty calories.  When we eat these foods, we are seldom satiated and we tend to reach for the next snack to help fill the void.  This is when snacking can turn into grazing.  We plan a snack but the snack is lacking nutrients and it just ends up making us feel more hungry than we were prior to that snack.

A habit that many bariatric clients have is the action of taking a few bites of something and feeling like it is fine to go back to that meal over and over again until it is finished.  This is exactly what sets the stage for grazing. It is better to set a time where you sit down and eat your meal very slowly.  Give yourself 20 to 30 minutes and concentrate on the action of chewing and enjoying your food.  If you do not finish the meal and you decide to eat it later on, put it away and eat in again but at your next meal time.  Do not leave it out and just continue to pick and pick and pick at it as the day continues.   

Grazing can result in weight gain and it can affect goals in the long run. If we focus on filling the pouch with nutritious food we set ourselves up for success.  Stay away from grazing.  If we do not fill the pouch with good choices and sufficient food, we will feel very hungry again after a very short amount of time.  When we graze we never fill the pouch and it begins a bad cycle of eating constantly.  Try to have structure when it comes to eating and designate time and energy into planning your meals and taking the correct amount of time to eat them.

If you are concerned about your grazing, reach out to me. I can offer more suggestions and solutions to break the habit and also to create new healthier habits.

I salute you on your journey to wellness!

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Dumb Bariatric Surgery Myths – Bariatric Edition

Dumb Bariatric Surgery Myths

There is a ton of information today online and it is very easy to make assumptions when it comes to bariatric surgery.  Bariatric surgery can be life changing and it can also save your life.  It allows you to lose a great deal of weight by way of a tool which offers restriction and sometimes restriction with malabsorption.  Let’s have a little chat about weight loss surgery and let’s go over a few of the big myths regarding these procedures.

Myth 1: Surgery is a magic bullet

I wish this to be true but in all honesty, it is not the truth.  Over the decade I have spent helping clients work through the medical travel details as well as the pre and post surgery guidelines, I am here to tell you that surgery is not the easy way out.  Surgery is only a step towards wellness but the real work needs to be done after the surgery by the person having the surgery.  Real lifestyle changes need to be made and sometimes addictions needs to be worked though.  To see real and lasting change, nutrition needs to change and habits needs to be worked on.  When clients schedule their surgery through me, I ensure a good follow up as I am a RHN who specializes in bariatric nutrition but having said that, it is the client that needs to do the actual work.  The work is constant and real so the “magic bullet” really is the work that clients are willing to do and not the surgery itself.

Myth 2: All bariatric clients regain all of the weight

Yes, some people who have bariatric surgery will have a re-gain years post surgery but it does not need to be this way.  This re-gain is not due to the surgery, this re-gain is due to allowing poor habits to creep back into the lifestyle post weight loss.  In order to avoid this regain, it is important to adopt new lifestyle habits and to embrace a healthier way of living.  If regain has occurred, it is always possible to use the bariatric tool to get control of the regain and to go back to the bariatric basics through nutrition and exercise and lowering stress levels and sleeping better.  We all go through good times and bad times so try not to be so hard on yourself if you do not have a perfect diet all of the time.  Strive to make better decisions the next time you eat/drink.

Myth 3: Obesity is less of a risk than surgery

Being overweight used to come with a stigma of lack of willingness to change or a lack of desire to put in the effort to lose weight.  Today there is more understanding but we still have a long way to go.  Obesity is a real disease and it is also linked to many other diseases like cancer, diabetes, cardiovascular disease and the list goes on and on and on.  If obesity is not treated it can lead to a much shorter life span.  

Laparoscopic bariatric surgery today is considered very safe.  The complication rates when compared to a gallbladder surgery, appendectomy and hysterectomy are the same as that of a gastric bypass.  When researching the studies done, it is shown that obese patients that have bariatric surgery are able to reduce their mortality rate by up to 89% over those people who are obese and decide not to undergo bariatric surgery.

Myth 4: Eat what you like post bariatric surgery but only small quantities.

This is absolutely untrue.  We just wish it was this way but the reality is that if you consume smaller amounts of foods that are high in sugar and refined carbohydrates (think fast food and frappuccino’s), your weight loss will be hindered at a certain point.  If you want real lifelong changes post bariatric surgery, you need to do the work and make the lifestyle changes to encourage long-lasting results.  I am not telling you to eat foods you don’t like, but doing an overhaul of your unhealthy habits is a good place to start.  This is a lifelong journey of learning about food and how food can fuel your body.  

I support you on your journey to a healthier you.

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !

Foods Keeping you Overweight – Bariatric Edition

Are you a bariatric calorie counter ?  Do you believe that it all comes down to “calories in vs calories” out?  Have you not hit your bariatric goal or are you struggling to maintain or have you had a regain?

Not all foods are the same when you see how they have an impact on our weight.  Sure, there are people out there who can eat what they want and never gain any weight but bariatric patients know that even post surgery, they are not one of those people with that kind of luck.  It’s not possible to make the same food and beverage choices as those people and our food habits need to change if we want to reach bariatric goals and maintain them for the long haul.

The reality that is staring us directly in the face is that overweight people make poor food choices a lot of the time.  There are times where the portions are too large and there are times when the food choices are extremely high calorie.  Sometimes the foods are of larger portions and calorie dense … think ice-cream or frappuccino.   

I think that we need to be aware of the foods which we should stay away from if we want to have full control over our body weight. If we can see what those foods are, we can work to change habits that prevent us from reaching goals or regaining weight. 

Okay Let’s Talk Food …. 

Bagels – this is the ultimate yummy food to grab on the go smeared with cream cheese.  Bagels used to be less than half the size that they are today.  Today they are GIANT and smeared with butter and cream cheese.  If they are “breakfast bagels”, they are topped with an egg, cheese and bacon.  Guys, I am here to tell you that this is a calorie BOMB and that nobody eats a plain bagel topped with nothing.  Bagels are big and dense and they  cause weight gain.

Salad Dressing – you are not going to be happy with me but I need to make it real … you cannot smear your lovely garden salad with 300 calories of ranch dressing and believe you are making a healthy choice.  These dressings are loaded with sugar and the kind of fat that is very bad for you and your health.  The sugar free kind is a better choice but the best choice out of respect for yourself and your body and your weight is a drizzle of a healthy oil such as avocado oil or olive oil and a squeeze of lemon or apple cider vinegar.  I promise you that if you give the latter a chance, you will get used to it and you will begin to enjoy the flavors of your salad and not just the flavor of the dressing you use to top it with .

Crackers and Chips – sure they are convenient and yummy but these types of snack foods are slider foods and they are commercially high in unhealthy fats. They are loaded with things which are not actually foods but engineered ingredients.  Those healthy veggie chips and apple chips are dipped in high fructose corn syrup and then stuck in a deep frier.  There is nothing healthy about them by the time they are packaged and shipped to you.  All those chips which are disguised as “healthy” are the same as eating regular potato chips.  Don’t be fooled by clever packaging and healthy claims. Eat the fruit or the veggie and stay away from the sugary, fried packaged counterparts.  

Smoothies – these are all the rage today.  People are addicted to blending up their calories and drinking them in a pretty glass while posting about it on facebook.  Sure, those smoothies have vitamins and minerals but it is much easier to drink your calories than it is to eat them.  I know clients who believe they are helping themselves but downing smoothies instead of soft drinks but how quickly can you drink up 600 calories in juice?  But what about fruit being healthy for us?  Sure, you can tell yourself that while downing an enormous portion of fruit juice or a smoothie because our thinking is warped when it comes to portion sizes.  I want you to commit to your weight loss and drink only the beverages which contain no calories.  It is so easy to over-consume high calorie beverages – they slip through the weight loss surgery tool and leave you hungry and craving more.  Better balance your blood sugars by eliminating these types of drink from your daily intake.  

There are more food items to discuss but this is a good starting point – bagels and their refined counterparts (english muffins and breads/ tortillas) / salad dressings /  crackers and chips/ and smoothies.

I think that we need to own up to obesity and not just shrug our shoulders and wonder why it happened?  Those old habits that we had are just that – habits.  We can create new habits.  The bariatric surgery is a tool to help lose the weight but we need to know how we got to the place where we needed surgery in the first place and learn how to use the tool to get us to where we want to be.  I like to ask clients prior to surgery “why” they need surgery and when they are able to honestly answer “why”, then we can move forward, owning up to mistakes made and learning new tools to never go back to that point.  

There is a honeymoon stage which is the place where the weight will come off no matter what but what about you taking control of your tool and telling it what to do.  It’s making the decision between a bagel with cream cheese and a chicken breast with some stir-fried veggies.  What would really make you more happy and more satisfied.  I will leave you with that to think about.  

I support you on your journey to a healthier you.

About the Author: Sheri Burke is 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.

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

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 !