almost 3 years out- what kind of diet should i follow now?
Hi Evelyn,
This is a very important consideration and I am glad that you have realized this. I don't consider myself as being on a diet any more, I consider it my healthy eating plan. Diet in my minds past has always meant short term... that when I got to where I was going that I could slowly do the things that I had done to get me to that point in the beginning.. Thus the wgt gain and yo-yo syndrome.
I follow the ADA Exchange Plan for diabetics. The link is below.
http://www.mayoclinic.com/health/diabetes-diet/DA00027
This plan is based on exchange lists. First you will need to do a bmi check... find out how many calories it will take to maintain your wgt where you are. Then ck the plan that your surgeon gave you for the regular diet that you have used for you wgt loss phase. Use a calculator and find out how many exchanges (servings) you can have from each group.
Once you have this figured out, you can use the exchange lists that are provided by the ADA. This will be your eating plan. You will only want to eat that amount every day. If you end up with extra calories left over, you can use these to add things that are not in your plan; however, you "MUST" stay within the calories that are allowed.
This is what has worked for me and the reason it has worked so well for me is because it is the plan that requires the least amount of maintenance. If it is too involved I won't stick with it. Sometimes when I suggest this to people, they politel tell me that they aren't diabetic and they don't want to follow the diabetic plan.
The exchange plan doesn't require that you buy special foods to be able to follow it. It is the same foods that you have eaten all your life, they are just not in the portions or have the sugars etc that have been in those choices.
When you become familiar with it, all you have to remember for instance is that you have to have, for example, 3 meat exchanges, 4 veg exchanges, 3 fruit, and milk/fats and so on until you have used up all the exchanges that you have in your plan.
Then get you a good WW or Low Carb cookbook that list these exchanges in the nutritional facts. That makes it sooo easy to incorporate these recipes into your way of life.
The Lean Cuisine, WW, and Healthy Choice frozen entrees have these broken down into exchanges on their nutritional label. So if you get in a rush, you can grab a frozen entree and you will automatically know if it fits your plan or not.
Good luck.. if I can help in any way, please feel free to pm me.
Carlene
This is a very important consideration and I am glad that you have realized this. I don't consider myself as being on a diet any more, I consider it my healthy eating plan. Diet in my minds past has always meant short term... that when I got to where I was going that I could slowly do the things that I had done to get me to that point in the beginning.. Thus the wgt gain and yo-yo syndrome.
I follow the ADA Exchange Plan for diabetics. The link is below.
http://www.mayoclinic.com/health/diabetes-diet/DA00027
This plan is based on exchange lists. First you will need to do a bmi check... find out how many calories it will take to maintain your wgt where you are. Then ck the plan that your surgeon gave you for the regular diet that you have used for you wgt loss phase. Use a calculator and find out how many exchanges (servings) you can have from each group.
Once you have this figured out, you can use the exchange lists that are provided by the ADA. This will be your eating plan. You will only want to eat that amount every day. If you end up with extra calories left over, you can use these to add things that are not in your plan; however, you "MUST" stay within the calories that are allowed.
This is what has worked for me and the reason it has worked so well for me is because it is the plan that requires the least amount of maintenance. If it is too involved I won't stick with it. Sometimes when I suggest this to people, they politel tell me that they aren't diabetic and they don't want to follow the diabetic plan.
The exchange plan doesn't require that you buy special foods to be able to follow it. It is the same foods that you have eaten all your life, they are just not in the portions or have the sugars etc that have been in those choices.
When you become familiar with it, all you have to remember for instance is that you have to have, for example, 3 meat exchanges, 4 veg exchanges, 3 fruit, and milk/fats and so on until you have used up all the exchanges that you have in your plan.
Then get you a good WW or Low Carb cookbook that list these exchanges in the nutritional facts. That makes it sooo easy to incorporate these recipes into your way of life.
The Lean Cuisine, WW, and Healthy Choice frozen entrees have these broken down into exchanges on their nutritional label. So if you get in a rush, you can grab a frozen entree and you will automatically know if it fits your plan or not.
Good luck.. if I can help in any way, please feel free to pm me.
Carlene
the diet that i was on for the last 2 years (as per my doctor) included no bread-type products what so ever, i.e. bread, pasta, rice, cereal, etc. Only meats, dairy, vegetables/ fruits, and anything sugar free. Don't know if i should use this diet to figure out exchanges or not. What if i just join WW online?
No... I wouldn't join WW online... it is expensive and you can accomplish the same thing just following a good plan.
This is the plan that my surgeon gave us for maintenance.
Max 100 carbs daily
Min 70 grams protein
Max 45 grams fat
If I am not careful I will lose on this.. especially if you are doing a lot of exercise. These are only guidelines. You may have to tweak it up or down to accomplish the results you want and need.
If you have a nutritionist, take these guidelines with you and have her figure it out for you.
I follow the 1400 cal plan that is available online... I believe it is in the same website that I sent you.
You need carbs... just limit the bread products, but don't completely cut them out. This way you won't feel deprived. The feeling of deprivation leads us to making bad choices and bad choices are a recipe for disaster.
Carlene
This is the plan that my surgeon gave us for maintenance.
Max 100 carbs daily
Min 70 grams protein
Max 45 grams fat
If I am not careful I will lose on this.. especially if you are doing a lot of exercise. These are only guidelines. You may have to tweak it up or down to accomplish the results you want and need.
If you have a nutritionist, take these guidelines with you and have her figure it out for you.
I follow the 1400 cal plan that is available online... I believe it is in the same website that I sent you.
You need carbs... just limit the bread products, but don't completely cut them out. This way you won't feel deprived. The feeling of deprivation leads us to making bad choices and bad choices are a recipe for disaster.
Carlene
one more thing- do NOT drink with meals. I just got sclerotherapy to repair my stretched stoma because i drank with meals, had carbonated drinks, etc. when they tested my stoma, everything went out of the pouch in 30 min- 50% evacuation within 30 minutes makes you a sclerotherapy candidate. I couldn't get full, even when i ate firm protein (at least for longer than a couple of hours). It's a tough habit to break...
Yes, yes, yes!! Get yourself a copy of the book Life After Gastric Bypass by Jerry Wayne and Katrina Segrave. I got mine at www.amazon.com . Here's a link to the book:
www.amazon.com/Life-After-Gastric-Bypass-Success/dp/14259037 70/ref=sr_1_1
The first section of the book is written by Jerry Wayne, a WLS patient. His part of the book is a comical narrative of his journey. You could skip over this part of the book, but it's a laugh riot, so you'll enjoy it. The second part, which is the majority of the book is by Segrave who is a nutritionist and exercise coach. She explains things very well, so her part of the book is very reader-friendly. She's great about organizing her info with bulleted lists, charts, and visual aids. Plus, there are recommended menus and recipes. It's been my WLS "bible." I refer to it all the time. I think you would find it very helpful. Get your highlighter ready!! You'll be highlighting useful info on every page!!
Meredith 
Music Teacher in New Bern, NC (lost 48 lbs PRE-op!!)
http://bangertmusic.tripod.com/myweightlossjourney
Music Teacher in New Bern, NC (lost 48 lbs PRE-op!!)http://bangertmusic.tripod.com/myweightlossjourney
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