Bariatric Nutrition & Fitness

12/07/2024

In your WLS journey it may be necessary to burn the bridge to your old life. Having a path back to your old habits, lifestyle , and even relationships that did not serve your health & fitness may be holding you back from achieving your goals and changing the direction of your health. One way to ensure your success is to burn the bridge....don't give yourself an option. This journey is hard, anyone that told you that you took the easy way out has no clue the Physical & Mental struggles you have endured in your WLS journey.

During that first 12 -18 months post op that it took you to reach your goal weight, you lost a lot of fat but you also lost muscle. If you lifted heavy consistently and kept your protein at 1g per Lb of Goal weight muscle loss may not be dramatic, but you still lost some. This is where comments from others about you being too "skinny" comes into play. Muscle gives your body shape. After you reach your goal weight is when you really need to focus on rebuilding muscle, and this takes consistent weight training and higher calories including Carbohydrates. This is most likely a subject your Bariatric Team will not discuss with you.

This is not easy, you have to fight for it. This is where eating in a way that is not sustainable long term comes in. You may need to eat more than you are comfortable with to build muscle. It can be scary because of the possibility of regain, but you can do it in cycles to get the desired results without weight gain, and yes this is easier for men. As you can see from my meal prep posts I generally eat more volume than most bariatric patients ( even in a deficit). I try to show you the other side of the WLS journey. Eating 1000-1200 calories for the rest of your life may not be sustainable to maintain your weight loss for many reasons.

Not everything is meant to be sustainable. Are you fighting for your goals or are you hoping your bariatric surgery is going to magically solve your weight issues? Bariatric Surgery is a tool in your WLS Journey not a long term solution if you want to be strong & fit.

06/07/2024

Last night's post workout meal

Calories 475
Protein 37g
Carbs 39g
Fat 21g

I use cottage cheese quite often as a post workout meal. The protein in cottage cheese is mainly Casein protein which digests slowly and keeps you satiated & help prevent muscle breakdown post workout.

Don't like cottage cheese.....??

Get creative with it. There are several ways to change the flavor & texture.

01/06/2024

Friday Meal Prep

All items weighed & tracked in Cronometer
* Snack of Tuna(not pictured) & walnuts

Calories 1572

Protein 134g
Carbs 81g
Fat 80g

Cronometer Tracking App
https://tinyurl.com/49tyvrjd

This is my current deficit meal plan. My Maintenance calories are around 2300-2500 calories per day at 175lbs-185lbs.

The needs of every Bariatric Patient is different, some keep a strong restriction years after surgery and some don't. I am a Bariatric Patient that did not keep a strong restriction after my Gastric Sleeve surgery over 6.5 years ago. This is the reason why Bariatric Nutrition Post Op has to be tweaked for every individual for them to thrive in their post op life.

This is just one of the topics we discuss in our private group Bariatric Nutrition & Fitness . If you are struggling in your Post Bariatric life, join our community of Bariatric Patients who are taking control of their WLS Journey and are on the path to being Strong & Fit.

15/05/2024

When it comes to your WLS journey one word that gets thrown around a bunch is Sustainability. It is true that if your plan is not sustainable you will not be able be consistent long term. Sometimes when it comes to Fat Loss going with a sustainable plan may not be the best course. As you get farther post op your calories/ macros are changing fairly often or at least they should. After you reach your goal weight you start the transition from Weight / Fat Loss to Maintenance right.....

Not exactly. During that first 12 -18 months post op that it took you to reach your goal weight, you lost a lot of fat but you also lost muscle. If you lifted heavy consistently and kept your protein at 1g per Lb of Goal weight muscle loss may not dramatic, but you still lost some. This is where comments from others about you being too "skinny" comes into play. Muscle gives your body shape. After you reach your goal weight is when you really need to focus on rebuilding muscle, and this takes consistent weight training and higher calories including Carbs.

This is not easy, you have to fight for it. This is where eating in a way that is not sustainable long term comes in. You may need to eat more than you are comfortable with to build muscle. It can be scary because of the possibility of regain, but you can do it in cycles to get the desired results without weight gain, and yes this is easier for men.

As you can see from my meal prep posts I generally eat more volume than most bariatric patients ( even in a deficit). I try to show you the other side of the WLS journey. Eating 1000-1200 calories for the rest of your life may not be sustainable to maintain your weight loss for many reasons.

Use your Anger, Rage, and Angst as fuel to improve your body composition ( Preworkout helps too) This path of self improvement is not for everyone and if you are happy with what you have accomplished then great!

Our bodies were designed with emotions, hormones, and the ability to adapt to our environment, including feast and famine. Our fight or flight instincts have served us well to ensure our survival.

Sometimes we fight, sometimes we recover to fight another day. It never gets easier, you just get stronger.

Not everything is meant to be sustainable. Are you fighting for your goals or are you hoping your bariatric surgery is going to magically solve your weight issues? Bariatric Surgery is a tool in your WLS Journey not a long term solution if you want to be strong & fit.

09/05/2024

Eating well after Bariatric Surgery doesn't have to be boring!!

Teriyaki Salmon
Spinach w/ Butter & Walnuts
Bacon
Airfried Chickpeas

Calories 763
Protein 48g
Carbs 9g
Fat 58g

** If you are within your first year post op this may be too much volume and/ or calories for your stage, but simply downsize the portions for your needs.

08/05/2024

45 Min Zone Training today with

       

07/05/2024

Just got my first shipment in from Metabolic Meals!! Delivered a day early. These are going to be great to supplement my overall meal prepping & Alternate Day Fasting plan. With Metabolic Meals I won't need to worry about preparing an evening meal and tracking will be quick and easy with Cronometer.

Can't wait to try the Porcini Sirloin Steak with Root Vegetables & Tomato Bacon Jam.

Macros

Calories 420
Protein 36g
Carbs 22g
Fat 20 g

Ingredients I can understand

If you struggle with Meal Prep & figuring out Calories / Macros to stay on track, this could be a good solution for you.

Here's the link to Sign Up

Metabolic Meals
https://bit.ly/4dfrYBD

Use Welcome30 code at checkout for 30% off
& Free Shipping.

06/05/2024

Bariatric Meal Prep

6 years post op
Restriction from Bariatric Surgery doesn't last forever

06/05/2024

These are the meals I will use to break my 36 hr fast on Tuesday morning. The stackable bento box I got from amazon fits really nice in my meal backpack. Will most likely purchase a second bento box so I can stack 3 high, when I transition back to eating more volume.

Combined Macros for both Meals

Calories 1152

Protein 112g
Carbs 40g
Fat 57g

               

03/05/2024

Graphic by Ted Naiman

www.satietypercalorie.com

The P:E diet is a great for Bariatric Patients to follow. Check out his E Book the P:E Diet

www.thepediet.com

03/05/2024