http://www.nutritionforweightlosssurgery.com/

Nutrition for Weight Loss Surgery, Adelaide (2025)

06/09/2025

Have you ever caught yourself thinking:
💬 Did my surgeon make my sleeve or pouch too big?
💬 Why can I eat so much more than other bariatric patients?
💬 Have I stretched my sleeve or pouch?

It's frustrating, right?

But here is what most people don’t realise . . . weight regain isn’t just about stomach size 🤔

You can out-eat any surgery, even if your procedure was done perfectly 😳

And if you are relying solely on physical restriction without considering your eating habits, weight regain can be inevitable 😳 😳

Three sneaky habits we see involved in regain time and time again are:
✔️ grazing (which is different from planned snacking)
✔️ drinking liquid calories
✔️ drinking with meals.

These are just three of the 21 Common Culprits we see involved in weight regain 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 restriction and under-eating can fuel regain
✔️ 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 seat ==> https://nfwls.org/8l2

06/09/2025

Jane was 16 months post-surgery . . . and stuck 😞

She lost weight beautifully at first. Then it slowed.

And slowed some more.

And then… it stopped completely 😳

Jane was confused. She was tracking her food intake, taking in about 1200 calories a day. She was active daily. So why wasn’t the scale moving? 🤷‍♀️

She wanted help but felt nervous going back to her surgical team, afraid of being judged.

Instead, she reached out in Elevate, and we quickly spotted the issue.

Her calories were on track, but her macros (protein, fat, and carbs) weren’t balanced to support her progress.

A few simple tweaks later, and her weight was heading in the right direction again!

Are you struggling with a weight loss stall after surgery?

For just $17 our Weight Loss Surgery Meal Plans eBook gives you five weeks of dietitian-designed menus, all with the right macro balance to support your goals 👌🏻

Get instant access for just $17 here ==> https://nfwls.org/v94

05/09/2025

Back in 2023 we joined Damo and Tash on The Bari Chronicles podcast, and it remains one of our favourite conversations to date 🎙️

This episode contains so many must-know moments from our work as bariatric dietitians, and we realised it was far too valuable to leave sitting in the archives.

So if you need something to make cleaning the house or driving to work go quicker, pop it on your playlist.

Tash and Damo from Bariatric Support Australia (BSA) put us through our paces, asking all the questions you want answered, keeping us on our toes! 😉

Head to our blog for the links to listen 🎧 ==> https://nfwls.org/xgt

05/09/2025

One of the keys to feeling satisfied sooner and staying satisfied longer after eating following weight loss surgery is using our signature strategy of 'Smart Food Combinations'.

Smart Food Combinations combine protein foods with salad or vegetables, a little (preferably low GI) carbohydrate if you desire and a little healthy fat in a satisfying combination 👌🏻

Not every meal needs to contain all four components, however if you are finding you are needing larger portions, or you are not staying satisfied for as long after eating, it is worth experimenting to find the right balance for you.

In this example we have balanced a plate with the four components:
✔️ BBQ chicken
✔️ leafy salad
✔️ chickpeas
✔️ salad dressing of a little olive oil and vinegar.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your copy delivered to your inbox here: https://nfwls.org/os5

04/09/2025

Following weight loss surgery, there is no space to play protein catch up 🙅🏼‍♀️

Prior to surgery, ending the day with a juicy steak or chicken breast may have had you meeting your protein requirement with ease, but when portions are small and tolerance can be tricky, this is likely no longer an option.

The minimum protein target after weight loss surgery is 60g everyday, but for many people it is likely greater than this.

So if you eat three times per day, you need an average of 20g of protein per meal.

👉🏻 An egg has 6g of protein 🥚
👉🏻 A slice of cheese has 5g of protein 🧀

So a poached egg for breakfast and cheese on crackers at lunch will see you falling short!

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, which will allow you to calculate your individual protein requirement and identify protein sources that you enjoy to include them seamlessly across your day 🙌🏻

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/7e4

02/09/2025

Wondering what a 1200 calorie, weight loss surgery friendly meal plan with 90g protein looks like?

Here is just one example of a dietitian designed, calorie controlled, balanced macro plan 👇🏻

BREAKFAST: one quarter of a cup of muesli with half a cup of milk.

MID MORNING: 30g nuts and seeds

LUNCH: Tuna and salad wrap: Top a wrap with a 95g can tuna (drained), baby spinach, tomato, red onion and a squeeze of lemon. Add a teaspoon of low fat mayo.

MID AFTERNOON: a small bunch of grapes and 200g yoghurt.

DINNER: Home-made hamburgers: Combine half a cup of beef mince with half an egg, grated onion, herbs and spices. Shape into patties and grill. Serve patties on a grainy roll with a teaspoon of relish, a slice of cheese and salad.

This is just one of the 1200 calorie days from our Meal Plans eBook, which contains seven days of meal plans at each of the following calorie levels: 800, 1000, 1200, 1500 and 1800 calories.

All of the plans at all of the calorie levels have balanced macros, at around 30﹪ protein, 30﹪ fat and 40﹪ carbohydrate 👌🏻

For just $17, take the guesswork out of your post surgery eating with our completely flexible and customisable Meal Plans eBook!

All the details are here ==> https://nfwls.org/bga

02/09/2025

Are you perimenopausal or menopausal and struggling with:
👉🏻 increasing belly fat
👉🏻 energy slumps
👉🏻 hot flushes
(and the list goes on!)

If so, it’s time to check out our FREE blog post: Effective Menopause Diet Tips for Post-Bariatric Surgery Success.

In this post, we cover the most common questions we get about:
👉🏻 weight gain
👉🏻 symptom management
👉🏻 changing nutritional needs
👉🏻 complementary therapies.

You can check it out here ==> https://nfwls.org/mod

01/09/2025

We know your pre-op diet phase can be tough, so try to make your low energy vegetables as interesting as possible.

Five of our favourite ideas to get you started include:
✔️ stir-fry veggies with chilli, ginger, garlic and soy
✔️ BBQ veggie skewers with lemon, garlic and oregano with a fresh side salad.
✔️ a cauliflower steak sprinkled with cumin and paprika, served with a side salad
✔️ zucchini noodles with a fresh tomato sauce (use plenty of basil and garlic)
✔️ a grilled portobello mushroom topped with diced tomato, eggplant, onion and chilli.

These all make great side dishes for the family, so you can still eat together.

Post surgery they make great side dishes for you too! 🙌

Are you looking for more ideas to ensure you are well prepared for weight loss surgery?

You will find lots of great recipes for not only the pre-surgery phase, but the recovery phases and long term healthy living in ‘Your Complete Guide to Nutrition for Weight Loss Surgery’.

Add a copy to your Weight Loss Surgery toolkit here ==> https://nfwls.org/wxk

31/08/2025

Don’t be fooled by marketing! Many seemingly healthy savoury snack options provide little nutrition and have as much fat and salt as potato chips 😳

Even if it claims to be vegetable chips, grain snacks or baked not fried, be sure to check the nutrition information panel to see if it is in fact a good choice.

The following Selection Criteria in this image can help you make choices in line with your bariatric surgery goals:
✔️ Less than 15g total fat per 100g
✔️ Less than 3g saturated fat per 100g
✔️ Less than 400mg sodium per 100g.

As a bonus, also look for:
✔️ Greater than 15g protein per 100g
✔️ Greater than 6g fibre per 100g.

Some of our 'Top Picks' that meet this Selection Criteria include:
✔️ Arnott's Snackright Cracker Puffs, Sour Cream Chives
✔️ Hapi Dry Roasted Edamame
✔️ Macro Organic Lentil Rings, Tomato
✔️ The Happy Snack Co. Roasted Chickpeas, Lightly Salted
✔️ The Happy Snack Company Roasted Chickpeas, Lime and Cracked Pepper

The information above is just a snippet from our Shopping Companion. Get your copy individually or in our Book Bundle, which also includes our Protein Planner, Meal Plans and our Single Serves, Fifty in a Flash and One Meal, Many Ways recipe books for only $85 ($115 value)! 📚

Find out all the details here ==> http://nfwls.org/469

30/08/2025

We see it often.

You had your bariatric surgery some time ago, and have been trying so hard to stick to the 'right' food choices. Scrambled eggs with tomatoes for breakfast, tuna and salad for lunch, you get the idea.

But something isn't working 😞

You are getting hungry soon after, or you are craving sweets, or you are ravenously wanting to raid a cookie jar 🙈

Whilst your food choices are excellent, they may not be providing all you need to keep you satisfied 🤔

This is where our signature strategy of 'Smart Food Combinations' comes in.

Meals based on Smart Food Combinations combine the right proportions of protein foods with salad or vegetables, a little (preferably low GI) carbohydrate if you desire and a little healthy fat to help you feel satisfied sooner and stay satisfied longer after eating 👌🏻

Not every meal needs to contain all four components, however if you are finding you are needing larger portions, or you are not staying satisfied for as long after eating, it is worth experimenting to find the right balance for you.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your copy delivered to your inbox here: https://nfwls.org/lg8

29/08/2025

✔️ SMART snacks work WITH your weight loss surgery.

❌ SLIDER snacks work AGAINST it and can trip you up . . . 🙈

Smart snacks:
✔️ contain more of the nutrients you need, such as protein, fibre and healthy fats
✔️ trigger a feeling of satisfaction (or satiety)
✔️ nourish your body.

Slider snacks:
❌ have less nutritional value are usually higher in carbs, fat or sugar
❌ are more processed
❌ are easy to chew and easy to swallow, meaning they empty quickly from your pouch or sleeve
❌ don’t signal to your brain that you have eaten enough
❌ slide on through your pouch or sleeve, leaving space for more food, and you can continue eating.

Having worked with thousands of weight loss surgery patients, slider foods are just one of the 'Common Culprits' we have identified involved in plateaus and weight regain following weight loss surgery.

Many people don't realise it is sneaky things like slider foods that can undo their restriction without them even realising . . . 😳

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.

Whether you have hit a plateau, are facing weight regain, or just want to make sure you are doing the right things, this session is for you!

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/n8w

29/08/2025

Looking for lunch ideas after your bariatric surgery?

We’ve got you! 💪🏻

Our brand new blog shares over 30 easy, protein-packed bariatric lunch ideas you can drop straight into your routine.

From wraps and bowls to warm comfort foods, this list is a must-have ✔️

Check it out here ==> https://nfwls.org/rin

Nutrition for Weight Loss Surgery

06/09/2025

06/09/2025

05/09/2025

05/09/2025

04/09/2025

02/09/2025

02/09/2025

01/09/2025

31/08/2025

30/08/2025

29/08/2025

29/08/2025

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