A Great Plan!

The exciting part is that you've had your surgery and lost a significant amount of weight and now, reality sets in.  Now, it's about making those lifestyle changes permanent.

I was just on the Bariatric Eating website, which I really like.  I enjoy reading those discussion threads.  The woman who started this website had bariatric surgery 7 years ago, lost her weight, and kept it off.  She started an interesting thread today putting together a great eating plan for people to follow.  It certainly isn't anything new--basically 3 meals and 2 snacks every day.

Breakfast consists of 250 calories and 15-20 grams of protein.  Mid-morning: 100 calories / 15-20 grams of protein.  Lunch: 300 calories / 15-20 grams of protein.  Mid-afternoon: 100 calories / 20 grams of protein.  Dinner: 350-400 calories / 20 grams of protein.

She gave examples of each meal and was very clear about not including any white foods.  No bread, rice, pasta.........

Of course, the very first person who responded was outraged.  No bread ever?  But my nutritionist said it was okay to eat bread and to eat one piece instead of two.

What exactly does "okay" mean?  If you are an alcoholic, would it be "okay" to just have one drink a day?  You know the answer to that.

If you have a weight issue, it is extremely likely that your body is very carbohydrate sensitive but not sensitive to low-glycemic carbohydrates (unless you are eating them in large quantities) like green vegetables, berries and milk products.  Those carbohydrates that break down quickly in your body raise your blood sugar high and fast, and then send it crashing back down.

How do you know if you are carbohydrate sensitvie?  Eat them and notice how you feel the entire day.  For example, have a donut or a bagel for breakfast.  How do you feel a few hours later?  The next day have an omelet with no bread and notice how you feel.  It's pretty obvious if you're carbohydrate sensitive.

If you want to stop craving sugar and starch, you have to stop eating it!  You can't just eat a little bit of it.  If you do, it will leave you hungry, tired, and wanting more.  You know this is true.

How many grams of carbohydrate can you eat without triggering negative reactions?  That's very individual.  Some people can tolerate more than others.  So start by just eating your protein and adding a small amount of vegetables.  See how you feel.  If you feel good, energy is level and hunger isn't out of control, you know you are at a good level for you.  The next day, add a little more carbohydrate to each meal.  Once again, see how you feel.

Experiment until you find the ratio of protein/carbs that works best for you.  Then stay there!  That is your prescription for weight management and health.