Lifestyle Changes and Bariatric Surgery Give You a New YOU!
At Blossom Bariatrics, our goal is to help you blossom into the truest version of yourself, but we can’t do it alone. Weight-loss surgery is a tool, not a magic bullet. Your success involves a makeover of your body as well as your mind. If you are considering bariatric surgery in 2022, let us show you what it takes to create a new you for the new year.
Prioritize physical activity after bariatric surgery
Making exercise a regular part of your lifestyle after bariatric surgery is key to your weight-loss journey. Muscles control metabolism, and a high metabolism burns the calories you consume. Unfortunately, as you lose weight after your surgery, you may lose muscle mass too. Maintaining lean body mass through physical activity will help you lose weight and keep it off.
According to a recent study in the journal Obesity, 200 minutes of exercise each week leads to higher weight loss and improved quality of life after bariatric surgery. In the study, active participants lost an average of 13.2 more pounds than inactive participants. Furthermore, patients who exercised experienced less depression and anxiety and had higher health scores than those who didn’t.
Start a high-protein diet after weight-loss surgery
Consuming enough protein is just as important as physical activity to build muscle mass and increase metabolism. Because you’ll be eating considerably less after weight-loss surgery, prioritizing protein is critical. While fat and carbohydrates are important, be sure to eat your serving of protein first.
Sixty grams of protein per day is the minimum amount you should consume. Women will want to aim for between 60 to 80 grams, and men will want to aim for between 70 to 90. Foods that help you meet these protein guidelines include meats, fish, seafood, tuna, poultry, eggs, soy milk, tofu, low-fat cheese, Greek yogurt, and other dairy products.
Turkey, chicken breast, and tuna are examples of meats that pack a lot of protein and not many calories. Try soy products, beans, nuts, and grains such as quinoa and Kamut if you prefer plant-based protein sources.
Limit your intake of refined carbs after bariatric surgery
If one thing can derail your weight-loss transformation, it’s refined carbs. Also known as simple carbs or processed carbs, these carbohydrates have been stripped of almost all fiber, minerals, and vitamins during the refining process.
These sugars and processed grains are everywhere. You’ll find them in white bread, white rice, pastries, pasta, soft drinks, desserts, and breakfast cereals.
The National Institute of Health links refined carbs with overeating because of two factors. First, these empty calories are digested so quickly that they only leave you feeling full for around an hour. Second, they cause a rapid swing in your blood sugar level as you digest them. This swing stimulates the parts of your brain controlling reward and craving.
Just because refined carbs are not beneficial, that doesn’t mean all carbs are bad. Vegetables, root vegetables, fruits, legumes, and whole grains are all examples of healthy, carb-rich foods. They are excellent sources of fiber, vitamins, and minerals.
So how can you know what is a healthy carbohydrate? It’s simple—healthy carbs are whole foods. If there is an ingredient list on the package, that food is processed and not the most nutritious source of carbohydrates.
Commit to portion control after weight-loss surgery
Bariatric surgery is the first step toward becoming a new you during what you and others might consider as YOUR New Year, but the new you isn’t just about how you look. The changes you’re making are mental as well as physical. One essential aspect of your new lifestyle involves being mindful of how much you eat.
Initially, you may find measuring cups and a scale helpful in portion control, but dishing up appropriate servings will become second nature in no time. Try using the following visual guidelines as you serve your portions at meals and snacks:
- One snack should fit in your cupped hand.
- One serving of cheese equals the size of your thumb.
- One serving of fruits or vegetables equals the size of your fist.
- One serving of meat equals the size of your palm.
At home, portion control is often best managed by planning ahead. Divide foods into baggies, each containing a single serving. Another tip is to pour a single serving into a cup or bowl. Both of these tips help you avoid eating from the package.
Freezing leftovers before sitting down to a meal makes going back for seconds far less tempting. In addition, serving meals on smaller plates can help you adjust to eating less without even thinking about it.
When you’re eating out, try asking for a to-go container and boxing up half your meal. Splitting your order with a friend is another idea. Some restaurants may allow you to order half-sized portions.
You will become full quickly during the first months after your procedure, but the amount you can eat will increase over time. Learning to enjoy meals while controlling your portions plays a significant role in the success of your long-term weight-loss journey.
This could be your year to discover a new you—a happier and healthier you. Bariatric surgery can help you take your first steps on that path. Exercise, a high-protein diet, mindfulness of refined carbs, and portion control are all a part of the lifestyle transformation that will take you to the finish line. We can’t do it for you, but we’ll be with you every step of the way. If you have questions about weight-loss surgery or the lifestyle changes that should accompany the procedure, please reach out to your support team at Blossom Bariatrics.
Bariatric Recipes for Breakfast, Lunch, and Dinner
One of the key elements for Bariatric Surgery patients is what they eat and how balanced their diet is. Thanks to Alex Concepcion, RD, here are some very healthy recipes that will help you get the nutrition you need. These recipes featured here are a good fit for breakfast, lunch and dinner!
If you have undergone weight-loss surgery, you have doubtless discovered that the post-surgery diet consists of foods that are high-protein, low-carb, and good candidates for portion control. Hopefully, you will also find out that meals can still be a pleasure. Treat yourself to a day of healthy and delicious eating with these three fantastic bariatric recipes.
For breakfast, try Avocado Toad in the Hole
Ingredients:
- 1 medium avocado (cut in half, pitted, skin on)
- 2 large eggs
- Salt and pepper to taste
- ¼ cup parmesan cheese
Instructions:
- Preheat oven to 350 degrees F.
- Cut avocado in half with pits removed and scoop out 1/3 of the meat of each half. You will want to create enough space for the egg to fit inside.
- Crack one egg into each half avocado and sprinkle with cheese, salt, and pepper over the tops of the eggs.
- Bake for 12-15 minutes until the egg white is set and no longer jiggles when you shake the pan.
For lunch, have a Zucchini Boat
Ingredients:
- 2 medium zucchini
- ½ lb. ground turkey
- ¼ c chopped onion
- ¼ cup chopped mushrooms
- ½ c tomato sauce
- 1 tsp. garlic powder
- ¼ tsp. cayenne pepper (if you desire spicy)
- Salt and pepper to taste
- 1/8 c shredded low-fat mozzarella cheese
Instructions:
- Preheat oven to 350 degrees F.
- Cut zucchini in half lengthwise.
- Scoop out pulp, leaving ¼ in shells.
- In a large skillet, combine ground turkey, onion, mushrooms, and seasoning. Cook until the turkey is no longer pink but brown.
For dinner, serve up Savory Meatballs
Ingredients:
- ½ lb. lean ground beef
- ¼ c. chopped onion
- 1 garlic clove (peeled and minced)
- 1 egg
- 1 tbsp parmesan
- 1 tsp Italian seasoning
- 1 tsp salt
- Pinch of pepper
Instructions:
- Preheat oven to 400 degrees F.
- Mix together onion, garlic, egg, cheese, ground beef, and seasoning in a larger mixing bowl.
- Form into one-inch balls and place on greased cookie sheet.
- Bake for 15-20 minutes or until meatballs are browned and thoroughly cooked.
- Serve with steamed or stir-fried vegetables.
Why a high-protein diet is crucial after bariatric surgery
Eggs, avocados, cheese, ground turkey, and lean ground beef: do you notice a theme to the above recipes?
–A high-protein diet protects and strengthens muscle tissue. That muscle mass increases your metabolism and helps you burn calories while you rest and exercise. High-protein foods are naturally filling and lessen your temptation to snack between meals. Consuming the recommended amount of protein also helps to keep your skin and hair looking vibrant and healthy.
–At a minimum, your diet should incorporate 60 grams of protein per day. Ideally, women should eat between 60 to 80 grams of protein each day, and men should consume between 70 to 90 grams.
–After weight-loss surgery, your stomach will hold less than it did before. To consume the nutrients your body needs, you’ll have to prioritize protein-rich foods over fat and carbohydrates. Although fat and carbohydrates are important, the key is to consume protein first.
–These recipes deliver excellent nutrition by featuring protein and non-starchy veggies, and they taste amazing too!
If you have questions about a healthy post-bariatric diet or are interested in obtaining more delicious recipes, don’t hesitate to call the experts at Blossom Bariatrics.
Nutritional Tips and Information Courtesy of Alex Concepcion, RD;
Board Certified Registered Dietitian Nutritionist
Alex Concepcion is a Board Certified Registered Dietitian Nutritionist. He was born in Chicago Illinois, but has lived in Las Vegas for 26 years and considers himself a local. After graduating from UNLV in 2012, Alex started his company, Rite Life, where he focuses on weight management, weight-related chronic Illness, and sports nutrition. He not only preaches the lifestyle – he lives it! Alex is a competitive bodybuilder; a 2-time nationally qualified competitor, Top 5 USA National Bodybuilding competitor, and a Natural Pro Bodybuilder for the PNBA.
N
Alex Concepcion,
Board Certified Registered Dietitian Nutritionist
Blossom Bariatrics
Blossom Bariatrics offers many different types of weight loss surgery, including a trademarked, patented Safe Sleeve procedure. Patients from all over the world travel to their state-of-the-art surgical center located in Las Vegas, Nevada. Blossom Bariatrics has award-winning surgeons and staff who offer procedures such as gastric sleeve, hernia repair, gastric revision, and single anastomosis duodenal switch (SIPS). They are all dedicated to keeping their patients informed and comfortable while offering an exceptional experience unlike anything else in the medical field.
If you have questions about bariatric surgery, you should contact Blossom Bariatrics in Las Vegas, Nevada.
Website: https://blossombariatrics.com/
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If you are anticipating bariatric surgery or have had bariatric surgery, the tips featured in previous articles and in this article provide you with the information that you need to be a successful bariatric patient.
I know people who have had very successful in losing weight and keeping it off after they had bariatric surgery. The key is eating properly and getting some exercise on a daily basis.
I would like to thank Alex Concepcion and David Purdy for helping me navigate this series of posts.
LA-Story.com would like to thank Alex Concepcion, RD, and David Purdy for their assistance in putting together the Bariatric Surgery series of articles.
Their insight and information have been extremely helpful to potential bariatric patients.
If you are considering having bariatric surgery, you might want to contact don’t hesitate to call the experts at Blossom Bariatrics. in Las Vegas, Nevada.
Stevie Wilson
LA-Story.com
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