How to eat to increase satiety ?
What does that “full feeling of satiety” mean to you post operatively ? It is actually a feeling of gratification. For Bariatric patients getting sufficient food and feeling “satiety” or ” full” is super important and needs to be understood better. Bariatric patients should eat up until the point where they are full but not over-full. They need to listen carefully to the signals of “fullness”.
The first year after bariatric surgery, patients feel fullness very quickly but as time passes and the years go by, many patients will notice that they can eat more and feel hungry soon afterwards. Appetite will come back so what is a bariatric patient to do ?
Weight Loss Surgery patients needs to eat the correct foods to increase that feeling of fullness and maintain their weight loss without having the dreaded re-gain. Here are some super important things that patients can do to increase their fullness level and increase their chances for success post operatively.
It is important to eat protein rich foods and understand that protein should be the main point of a bariatric meal post operatively. It’s best to eat protein based meals and protein based snacks first. Patients needs to aim for 60 to 80 grams of protein each day. Protein is the magic bullet to increase fullness and to stay fuller longer after each meal and snack. Eat foods such as seafood, chicken, lean meats, beans and eggs to feel fuller longer. Try to replace your carbohydrates with protein whenever possible.
Let’s chat now about solids foods and liquids. If you drink a beverage with calories, you will consume those calories and not be satisfied afterwards. During the first few months post op you may have found that your “go to” protein shake filled you up and kept you satisfied but as your journey moves forward, you may now find that you are feeling hungry after having your protein shake and you are reaching for more food afterwards. Switch the protein shake with something that has more substance to keep you fuller longer. A better option is to have some scrambled eggs or some rolled up turkey with a piece of cheese or a greek yogurt with some high quality granola. It is better to eat your calories rather than to drink them.
Eat more Fibre, Fibre fills you up and helps with weight loss when combined with your proteins. High fibre foods like whole grains and non starchy veggies like carrots and tomatoes and broccoli should be the second thing that you eat after finishing your protein portion. Eating these types of foods will also help alleviate constipation post surgery also.
Eat regular meals and avoid grazing. Once again, if we want to feel full and satisfied and not regain weight, we need to not graze or nibble or snack. When we do this, we always end up eating more calories than we are aware of and we never get to the desired level of “fullness”. It’s just better to eat regular meals and control hunger by meeting your protein and other nutritional needs. This will always lead to more effective weight loss and a better maintenance program post operatively.
Bottom line is that we need to get back to the bariatric basics and opt for solid foods that are protein based and leave the liquid calories behind. To increase long term success your goal is to maintain satiety which in turn will increase weight loss and weight maintenance.
Bariatric Options: Medical Form
Much success in your journey.
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
1 800 210 5124