After having weight loss surgery, there’s one thing you can definitely expect to hear about when it comes to your recovery, and that’s protein. Eating enough protein is crucial after weight loss surgery. Your body needs additional protein during the period of rapid weight loss to maintain your muscle mass. Protein is also required for a healthy metabolism. If you don’t eat enough protein, your body will take the protein it already has from your muscles, causing you to become weak.

This is why having a strong diet strategy and plan will go a long way to ensure that you know what to eat after weight loss surgery and you make the right choices regarding your nutrient intake. 

Tips for Getting Enough Protein After Weight Loss Surgery

Protein is the building block of muscles and a fundamental aspect of any healthy diet. It affects the human body in many different ways and helps build and maintain muscle mass. It’s also a source of energy. Eating enough protein will help keep your hair, skin, and nails healthy. Holding onto more muscle can help minimize sagging skin that is common after surgery as well.

After weight loss surgery, the number of calories you can eat per sitting and per day will be greatly limited. When you do eat, you need to make the best choices and get maximum nutrient value out of every bite. 

When it comes to protein, this will likely mean looking at your meal a little differently. While you will have your own customized diet plan, your goal will probably be 60 to 80 grams of protein every day is to help minimize muscle loss. 

These are some of the basic strategies we recommend after any type of weight loss surgery:

1. Focus on protein first. When sitting down to a meal or snack, start with protein. Other foods, such as fruits and vegetables, will still be a part of a healthy diet, but your priority should always be protein. For the first few weeks after surgery, you’ll get most of your protein from shakes; then, you will slowly reintroduce solid foods.
2. Fill your plate with high-protein foods. Examples of high protein foods include meat, chicken, fish, tofu, milk, yogurt, eggs, cheese, beans, nuts, and quinoa. Low-fat or non-fat milk, cheeses, and yogurts will help reduce the number of calories and fat in your diet. Choose leaner cuts of meat to save on calories as well.
3. Eat protein with every meal. Whether it’s breakfast, lunch, dinner, or a snack, make sure you always eat protein. Not only will this help you meet your daily requirement, but it will also help keep you full and satisfied.
4. Consider adding protein powder. There may be instances when you can add a high-quality protein powder to foods that do not otherwise contain high amounts of protein. Protein shakes using protein powder are often a favorite of our patients, and you may also consider a protein supplement.

After weight loss surgery at Birmingham Minimally Invasive Surgery, we don’t send you home to figure all this out on your own. You will work with a team of nutritionists and dieticians who will provide you with a very specific plan. Each person is different, and therefore each plan may be adjusted somewhat. We encourage everyone to follow these guidelines as closely as possible for the absolute best outcome and sustained weight loss over time.

Heart health is always important, especially if you are obese since heart-related comorbidities are more likely to be present. So what exactly does “heart disease” mean? According to the CDC, this refers to several types of heart conditions, such as coronary artery disease (CAD), which affects the blood flow to the heart. Decreased blood flow can cause a heart attack. About 655,000 Americans die from heart disease each year.

However, there are many things you can do to improve your heart health! For those who are obese, this will probably start with losing weight.

Signs, Symptoms, & Risk Factors for Heart Disease

Sometimes heart disease may be “silent” and not diagnosed until you experience signs or symptoms of a heart attack, heart failure, or an arrhythmia. When these events happen, symptoms may include:

• Heart attack — Chest pain or discomfort; upper back or neck pain; indigestion; heartburn; nausea or vomiting; extreme fatigue; upper body discomfort; dizziness; and shortness of breath
• Arrhythmia — Fluttering feelings in the chest (palpitations)
• Heart failure — Shortness of breath; fatigue; or swelling of the feet, ankles, legs, abdomen, or neck veins

High blood pressure, high blood cholesterol, and smoking are major risk factors for heart disease. Several other conditions and lifestyle choices can also put you at a higher risk for heart disease, including:

• Diabetes
• Overweight or obese
• Unhealthy diet
• Physical inactivity
• Excessive alcohol use

If you’re obese, you should always be looking for signs of heart failure, including fatigue, shortness of breath, and an irregular heartbeat.

Losing Weight to Improve Heart Health

If you’re extremely obese, losing weight can mean “less heart disease, less diabetes, and less cancer,” according to the American Heart Association. 

Losing weight can reduce your risk of heart disease and stroke; improve associated risk factors, and help improve cholesterol levels. Moderate weight loss of even 10% in those who are obese can improve heart health and other conditions. When it comes to your heart, the significant impact of weight loss on the cardiovascular system is decreased stress on the heart, which leads to improvements in its structure and function.

We know that taking action to lose weight and improve your health may seem overwhelming. You may have had trouble losing weight or maintaining weight loss in the past, but there are a few things you can do that are really pretty simple. 

The main areas to focus on include:

Changing your diet. 

It’s simple to say but not always simple to do. On a very basic level, to lose weight, you have to reduce the number of calories you consume. Tracking everything you eat is often helpful in the beginning and can be eye-opening. Reducing calories by 500 per day should help you lose about one pound a week.

Increasing physical activity. 

For those who are extremely obese, a workout routine may not be possible yet. But by increasing daily movement, you will help your body burn more calories and prime it for more activity later. It works well for many to increase physical activity after experiencing about 10% weight loss.

Weight loss surgery. 

Sometimes changing your diet and increasing physical activity isn’t enough, and this is where weight loss surgery comes in. The American Heart Association recommends surgery for those who are healthy enough for the procedure and have been unsuccessful with lifestyle changes and medication. 

This is where Birmingham Minimally Invasive Surgery comes in to help you determine if weight loss surgery is right for you. Our three most popular options include gastric sleeve surgery, gastric bypass surgery, and the LAP-BAND. We have seen these surgeries change people’s lives over and over again by improving not only heart health and other conditions but by giving them their quality of life back.

If you’ve been on the fence about scheduling an appointment to talk with us, make it your mission to come to see us soon!

The holiday season and food go hand in hand, and for many of us, it can be a wonderful time of year, even after weight loss surgery. It is absolutely possible to learn new habits and behaviors that you carry with you through festive parties and gatherings so that you continue to feel your best and stay on track with healthy eating and exercise.

But the holidays do often involve temptations that can lead us off track from our healthy habits. A simple indulgence could lead you into an episode of overeating that you really want to avoid. Knowing what to expect and having a plan is crucial!

Tips to Avoid Overeating During the Holidays

Avoiding overeating may not be a huge issue if you’ve had weight loss surgery in the past year or so. During this period of time, your body just won’t let you consume as much food without feeling sick. You learn your lesson pretty quickly, and people are better able to stick with what they know they should do. The challenge will be more for those who have not yet had weight loss surgery or for those who are a few years out from it. 

Here are some healthy tips to help you keep yourself in a positive mindset while handling holiday eating in the best way possible.

Focus on weight maintenance instead of weight loss. Don’t stress yourself out about losing weight during this time. When you let go of this idea, you will hopefully feel more relaxed and handle all of the holiday treats and sweets in a better way. Also remember that one day of splurging will not ruin everything. Commit to making better decisions the next day and move on. 

Start new traditions. Instead of focusing on food-related activities, make holiday crafts that you can give as gifts. Plan to take a walk or play games with relatives instead of having an extended meal that lasts all day. Make a gingerbread house that will be for decoration only. Take a ride around town to see Christmas lights. In general, find new ways of celebrating that do not revolve around food. 

Drink extra water. Even more than 64 ounces during the holidays is a good idea. Weight fluctuations during the holidays may be due to eating a higher amount of salt or carbs which can make you more bloated than usual. Drink extra water to help flush out the extra sodium. 

Never arrive hungry and don’t save your calories. Eat on your normal schedule, which often means smaller meals more frequently after weight loss surgery. It can be tempting to skip meals leading up to a party or dinner, but you are more likely to overeat in the moment if you do this. It’s a strategy that almost always backfires.

Eat the turkey or ham first. People who have had weight loss surgery should always focus on eating protein first, and the holidays are no exception to this rule. Protein is essential for wound healing, preserving lean body mass, enhancing fat-burning metabolism, and minimizing hair loss after weight loss surgery. After you have eaten your protein, take a few, small bites of your favorite dishes.

Think about the foods you know you like the most. A common approach to holiday buffets, cookie exchanges, and potlucks is to try a little bit of everything. After weight loss surgery, this just isn’t possible or a good idea. You will overeat if you try even one bite of all the selections available. Ahead of time, think about those foods that you truly love. Maybe it’s sweet potato pie or eggnog. Enjoy a small amount of those treats, be satisfied, then be done.  

Sit far away from the buffet or kitchen and socialize. It’s a simple fact that if you are enjoying yourself farther away from the food, you are more likely to forget about it. Try to sit somewhere so that the food is not even in sight to avoid mindless nibbling and going back for one more taste. Instead, take the time to really spend quality time with family and friends.

Don’t take home leftovers and give away extras. You can still bake cookies with your kids, but have a plan to deliver the majority of them to family, friends, and neighbors. If attending a dinner, don’t give in to the offer from the host to take home leftovers. Instead, leave any leftovers you might have from the dishes you took for the host or others. You may also be able to donate cookies and other extra goodies to those in need. 

Tweak some of your favorites. It may be possible in many cases to create a healthy version of your favorite dishes or treats that you can enjoy with no concerns. Treat these recipes or recipe changes as you would any other meal or dish. Don’t put these foods up on a pedestal just because of the holidays. 

Here are a few ingredient swaps that may make dishes healthier:

• Use skim milk instead of whole milk in mashed potatoes
• Use fat-free creamed soups in recipes rather than the full-fat versions
• Consider substitutes for sugar, such as unsweetened applesauce or noncaloric sweeteners
• Add flavor with garlic, spices and herbs rather than fats, such as butter and gravy
• Combine 1/4 cup Greek yogurt with 1/2 cup butter to replace 1 cup of butter in a recipe
• When baking your favorite holiday treats, replace each egg with two egg whites, and substitute evaporated skim milk in place of heavy cream

Sweet potato casserole, macaroni and cheese, and hot chocolate can all be made healthier with a few creative swaps. 

Let BMI Surgery help you get started on the road to weight loss during the holidays or any other time of the year

The caring group of professionals at Birmingham Minimally Invasive Surgery will help you get started on your weight loss journey and stay with you every step along the way. Dr. Long and his team specialize in all types of bariatric surgery, including gastric sleeve surgery, gastric bypass, and the LAP-BAND. Visit us today at http://www.bmisurgery.com/ or give us a call to set up a consultation at 205-833-6907. 

No matter what stage of life, or weight loss, you are in, Thanksgiving should always be a wonderful time of year. While Thanksgiving 2020 may look different for many of us due to the ongoing COVID-19 pandemic, it is likely to be a day that is focused around food. 

For someone who has had weight loss surgery and lost a significant amount of weight, this may be anxiety-inducing. This is understandable, and you are not alone if you feel this way. 

With the right mindset, commitment to remember and practice everything you have learned about healthy eating, and a positive attitude, Thanksgiving can continue to be a day to look forward to each year.

Tips for Enjoying Thanksgiving After Weight Loss Surgery

First, we want to note that this advice applies to those who are at least six months out from weight loss surgery. If you have had gastric sleeve surgery, gastric bypass, or the LAP-BAND more recently than that, you will still be more restricted on what and how much you can eat. If you have any questions regarding this, please contact us to talk more.

Change your mindset about what Thanksgiving is all about.
Plain and simple, Thanksgiving is about eating lots of food for many people. Instead of having this mindset, think of it as a time to see and visit with friends and family. Due to COVID, you may not have seen everyone recently. You may be celebrating outside in a distanced way, but truly enjoy this time and be thankful if you are able to be together.

Take advantage of the opportunity to make one or more healthy dishes.
For many standard Thanksgiving meals, everyone participates by preparing and sharing a dish. You may be assigned something to bring, and in that case, you can create a healthy version. If you get to decide what to take, prepare something healthy that you will be excited to eat and that others will also enjoy.

Start your plate with protein.
It may depend on how it’s prepared, but turkey is often a lower fat protein choice, so that may be a good place to start. If you are concerned that the turkey may be deep-fried or prepared in another unhealthy way, consider making your own herb-roasted turkey breast. It will be less time consuming than roasting a whole turkey, delicious, and healthy!

Be strategic about the rest of your plate.
We recommend focusing on vegetables as much as possible. Raw veggies are great, as well as other options, such as steamed green beans or carrots. Everyone will love these brussels sprouts with bacon and orange-scented green beans. Remember that items like cranberry relish, rolls, and stuffing will be high in sugar and calories, and they will also fill you up quickly. If you love those things, only leave room on your plate for one of two bites. 

How to handle dessert.
Many of us love and look forward to Thanksgiving pies, and that’s okay even after weight loss surgery! We don’t recommend depriving yourself completely, but you must be careful. Very small portions are the answer, as well as other ideas, such as eating a small amount of filling from pies but not the crust.

The Aftermath of the Big Meal

Because of the sheer amount of different foods involved, you may feel a little more full than normal after your Thanksgiving meal. Eating slowly will help, and remember you can always save your leftovers for later. You may also consider going for a walk, which will likely be just what your body needs. This can be a great activity to do with friends or family members.

We have confidence in you to appropriately handle Thanksgiving! You know what to do and how to eat every other day, and this day is no different. There are tons of healthy Thanksgiving recipes out there — find more ideas here. Happy Thanksgiving!