Nutrition for Weight Loss Surgery

Nutrition for Weight Loss Surgery Expert advice, hand picked products and genuine support to help on your journey, anytime, anywhere.
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You CAN 'out eat' your weight loss surgery, but there are ways to safeguard yourself from this.We see many people wonder...
08/03/2026

You CAN 'out eat' your weight loss surgery, but there are ways to safeguard yourself from this.

We see many people wondering:
👉🏻 Did I fail my surgery?
👉🏻 Do I need another procedure?
👉🏻 Should I turn to weight loss medications?

While these might be options, they won’t offer a long term solution unless you learn to work WITH your surgery, not AGAINST it 🤔

The reality is that weight regain often comes down to your daily habits.

And some of these sneaky habits that you don't even realise matter, can make weight loss feel impossible . . . unless you know what to look for.

And that is exactly what we will be diving into in our FREE online workshop, Halt the Weight Regain Train! 🚂

In this hour long, practical session, you will learn how to stop working against your surgery and make it work for you again 💪🏻👊🏻

It’s completely FREE, and you will walk away with strategies you can start using straight away.

🎟️ Register here to save your seat ==> https://nfwls.org/ivs

The changes in absorption following weight loss surgery means that alcohol is delivered more quickly into the bloodstrea...
08/03/2026

The changes in absorption following weight loss surgery means that alcohol is delivered more quickly into the bloodstream, causing higher and longer peaks in blood alcohol level.

This is the difference between losing your licence or not 😳

Following weight loss surgery, if you plan to drink, plan not to drive, as even one standard drink could put you over the limit. 🙅🏼‍♀️🚙

Be sure to share this one with the bariatric community to help keep everybody safe.

Are you: ✔️ Desperate for a good outcome from surgery, but have that niggling fear of failure? ✔️ Sick of wondering wh...
07/03/2026

Are you:

✔️ Desperate for a good outcome from surgery, but have that niggling fear of failure?

✔️ Sick of wondering why you have hit a plateau or are regaining weight?

✔️ Are you not sure if Chat GPT is really giving you the answers you need on bariatric nutrition?

If answered yes to any of these questions, you need to set aside an hour with us to cut through the confusion and get the facts 💪🏻

And you can do this in our FREE online workshop, Halt the Weight Regain Train!

This isn’t just another talk about portion sizes and willpower, it is the opportunity to walk away with real strategies that work! 👊🏻

🎟️ Register here to save your FREE seat ==> https://nfwls.org/zsm

Have you been given a crazy strict carb restriction after your bariatric surgery?We still hear rules like “Keep your car...
06/03/2026

Have you been given a crazy strict carb restriction after your bariatric surgery?

We still hear rules like “Keep your carbs under 30g a day!” circulating, which is frightening when you realise that one banana and a yoghurt pouch would use that up completely 😳

No wonder eating feels confusing 🫤

After weight loss surgery, carbs aren’t the enemy. The type, timing and combination matter far more than trying to stick to an overly restrictive – and frankly inappropriate – number.

Your body and brain need carbs for energy, concentration, gut health, and yes, to help you stay satisfied between meals.

We can show you how to include them in your day so they’re a help, not a hindrance, to achieving your goals.

It’s about learning how to build balanced meals that keep your hunger, cravings and energy levels under control, without falling back into restriction or deprivation.

That’s exactly what we teach you in our FREE Smart Food Combinations Guide. It breaks down how to build meals and snacks that work with your surgery, not against it.

Get your copy delivered to your inbox today ==> https://nfwls.org/ug2

Restriction and deprivation, or give our ‘Smart Swaps’ strategy a go? 🤔For us it's Smart Swaps every time! 🙌🏻 Swapping h...
05/03/2026

Restriction and deprivation, or give our ‘Smart Swaps’ strategy a go? 🤔

For us it's Smart Swaps every time! 🙌🏻

Swapping high calorie foods and ingredients for lower calorie alternatives allows you to enjoy your favourites, knowing they will keep you on track with your post-surgery goals 💪🏻 👊🏻

Here are five of our favourite 'Smart Swaps' which can help you reduce your calorie intake without restriction and deprivation:

✔️ Swap butter/margarine for avocado, hommus, cottage or ricotta cheese.

✔️ Swap cream for Greek yoghurt, evaporated milk or pureed cannellini beans.

✔️ Swap salami, twiggy sticks and kabana for cold meat and chicken, hard boiled eggs, stringy cheese and Babybel cheese.

✔️ Swap puff and short crust pastry for filo pastry, mountain bread or wonton wrappers.

✔️ Swap sweet chilli, tomato and BBQ sauces for the reduced sugar varieties.

These small changes can all add up to make a big difference!

Be sure to share and save this one 👌🏻

When the mid-afternoon munchies strike, don't try to:❌ mindlessly graze❌ ignore it and push through❌ fill up on water or...
04/03/2026

When the mid-afternoon munchies strike, don't try to:
❌ mindlessly graze
❌ ignore it and push through
❌ fill up on water or low calorie snacks.

Instead:
✔️ plan ahead, knowing it is a vulnerable time
✔️ focus on snacks that satisfy you
✔️ choose snacks that give your pouch or sleeve the nutrients you need, such as those in our FREE Weight Loss Surgery Snack List! 👌🏻

Grab your copy here ==> https://nfwls.org/826

Heading in to the post-surgery puree phase and looking for some flavour? We've got three delicious bariatric puree recip...
03/03/2026

Heading in to the post-surgery puree phase and looking for some flavour?

We've got three delicious bariatric puree recipes you’ll actually enjoy! 🙌🏻

You can check them out for FREE here ==> https://nfwls.org/5ug

PS. Don't forget to tag or share with anyone who you know may need puree phase recipes!

Got a sweet craving, but mindful of trying to hit those protein goals?These Berry Tarts with a protein ball base are a g...
02/03/2026

Got a sweet craving, but mindful of trying to hit those protein goals?

These Berry Tarts with a protein ball base are a great option! 😋

150g almond meal
½ cup coconut
8 – 10 dates
2 tablespoons cacao
2 scoops of whey protein isolate powder
Greek yoghurt
Raspberries

To make the base, combine all ingredients except yoghurt and raspberries in a food processor and blend to form a crumb. Add a little water (I used 1/4 cup, but add slowly so your mixture doesn’t become too wet) and blend until mixture comes together. Press into a 12 well mini muffin tray (leaving an indent) and freeze for 30 mins. Top each with a tablespoon of Greek yoghurt and a raspberry to serve.

Nutrition information (per Berry Tart): kilojoules 625, calories 150, protein 8.5g, fat 11g, saturated fat 3.5g, carbohydrate 4g, fibre 2.5g.

If you have leftover mixture, this can be rolled into balls and rolled in coconut, seeds or crushed nuts 😋

Don't forget to share and save this one for later! 👌

Yes, protein is important after weight loss surgery.However, not at the expense of a balanced, nutritious diet.Consider ...
01/03/2026

Yes, protein is important after weight loss surgery.

However, not at the expense of a balanced, nutritious diet.

Consider the protein sources in your diet.

Are they lean, good quality protein foods?

Or are they highly processed and full of excess calories?

When deciding if a food is a good choice, it is important to consider not only its protein content, but also what else it contains.

Ask yourself, is this protein source moving me closer to, or away from my long term goals? 🤔

Understanding how much protein YOUR body needs and where to get that protein is an important part of your long term success.

For just $17 you can get our comprehensive Protein Planner eBook, where we walk you through exactly what you need to know to ensure you can meet your protein needs with ease and maximise your success 🙌🏻

It is a must have tool for your weight loss surgery tool kit ✔️

You can find out all about our Protein Planner eBook here ==> https://nfwls.org/1m1

Slider snacks: 👉🏻 don't contain a combination of nutrients to help you feel satisfied👉🏻 are easy to chew and easy to swa...
28/02/2026

Slider snacks:
👉🏻 don't contain a combination of nutrients to help you feel satisfied
👉🏻 are easy to chew and easy to swallow
👉🏻 don’t signal to your brain that you have eaten enough
👉🏻 empty quickly from your pouch or sleeve, leaving space for more food, and you can continue eating . . .

Satisfying snacks, however:
👉🏻 take a little more effort to eat
👉🏻 are less 'slippery'
👉🏻 contain more of the nutrients you need, such as protein, fibre and healthy fat to help trigger a feeling of satisfaction 👌🏻

So, to turn a slider snack into a satisfying snack, we add foods that help satisfy you! 💡

Pictured is a great example of this, as well as a great example of how to use our signature strategy of 'Smart Food Combinations' - combining foods with different nutrients to build a more satisfying combination 👌🏻

If you are finding you are needing larger portions, or you are not staying satisfied long after eating, it is worth experimenting with Smart Food Combinations to find the right balance for you 💪🏻

We show you how to do this in our FREE Smart Food Combinations Guide. Get your copy delivered to your inbox today ==> https://nfwls.org/fjf

Need a weight loss surgery specific meal plan?We've got you covered! 💪🏻We have popped five meal plans from our Weight Lo...
28/02/2026

Need a weight loss surgery specific meal plan?

We've got you covered! 💪🏻

We have popped five meal plans from our Weight Loss Surgery Meal Plans eBook on the blog and they are FREE for you to road test! 🙌🏻

Follow the link to check out one of each of our 800, 1,000, 1,200 and 1,500 and 1,800 calorie meal plans ==> https://nfwls.org/b6g

As bariatric dietitians, we see these common habits creeping in, and while they might seem harmless (or even helpful), t...
28/02/2026

As bariatric dietitians, we see these common habits creeping in, and while they might seem harmless (or even helpful), they can actually make your journey harder:

❌ Skipping meals – Your body needs consistent fuel to stay satisfied, provide nutrition and minimise rebound eating.

❌ Overusing protein powder – It has its place, but for many people, too much can be a hindrance.

❌ Restricting – Cutting back too much can backfire, leading to hunger, cravings and loss of muscle.

❌ Over-relying on ‘easy-to-eat’ foods – Foods that are easy to eat are easy to keep eating, making it easy to eat more than you need.

These are just four of the ‘Common Culprits’ we see in plateaus and weight regain following bariatric surgery and we are deep-diving into these and more in our FREE online workshop, Halt the Weight Regain Train 🚂

In this hour-long, online workshop you will learn:
✔️ How to spot habits that work against your surgery
✔️ Why not understanding protein could be costing you results
✔️ Our favourite practical strategies to turn things around.

🎟️ Register here to save your FREE seat ==> https://nfwls.org/alm

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