Help With Back-To-Basics

Hi all -- I'm a WLS graduate (RNY) from almost 5 years ago. I started at 245 and got down to 143. I maintained 143-148 for about 3.5 years, and then about a year ago I started really packing on the pounds. I'm sitting at 169-173lbs. I also found out last August that I had both B12 and iron-deficiency anemias. I'm writing for two reasons:

1) I want to lose the weight I regained and want to go back to basics, but I've forgotten what all the basics are.  I noticed that when some of you have written about getting "back to basics," some of your basics are not the basics I remember. I'm thinking that there's been some updates since I've had my surgery.

2) I wasn't aware of the vitamins out now that cater to bariactric surgery needs, and I was wondering if any of you took them and if so, which are the best/cheapest, and are they really better than just regular vitamins, etc...

Thanks so much!

I'm a five year pos-op Band patient so not all of what I do is relevant to you. I'm not honestly sure about any of the vitamin supplements because I don't need to take any. But for me getting back to basics involved:

- The five day pouch test (which I doubled to 10 days).
- I no longer drink anything bu****er.
- Protein first, veggies second, whole grain carbs third.
- No junk food.
- Thre meals a day one planned snack.
- Regular exercise/activity.
- Overeaters Anonymous meetings.

Again, I know my WLS is different from yours, but for me most of this is really in my head so I think those things must apply sometimes too.

Also, don't drink and eat at the same time. Stop drinking 30 minutes before your meal, none during the meal (30 min) and none for 30 minutes after. The 30-30-30 rule

Personally I eat 6 times a day; 3 meals and 3 snacks.

Thank you for those tips! What exactly is "the pouch test?"

At this point, I think what has happened (at least for me) is that we've become comfortable w/ new habits & have subconcioulsy - slowly but surely slipped back into what was.
The 5DPT is a great way to get yourself back in the correct mindframe. I also turned it into a 2 week journey b/c i didnt get/see the results i was looking for.
http://5daypouchtest.com/

Here's my reply to a similar post on 6/17:
I dont thin there is any difference between the 5DPT & B2B.
I think the premise is the same.
Perhaps the semantics are different...
I always thought B2B was reverting back to the original PostOp eating/drinking plan. But when you're as far out as I am, "sipping an oz. of water every 15 mins." simply isnt feasible.  
The 5DPT is much like the first 4 weeks (or so) of PostOp eating (lliquids to purees to soft to solid foods).

When i look back to when i was 1 week postop, i see that I could only take in 1oz. at a time & was on a FULL LIQUID diet. I pretty much stuck to water & was just getting starting on the protein shakes, watered down yogurts, jellos & freezer pops. Nothing thick - all very thin liquids, apple juice, broth, puerto rican bean juice.
At 2 weeks out, I could handle 2 oz at a time & had progressed to purees (ie: i threw the PR beans in a blender & had that), soft boiled eggs, regular yogurt, protein shakes, etc.
At 3 wks out i was on soft foods & at 4 wks out was back on regular solids but could still only take in like 3-4 oz at a time.
During this time, i lost approx. 29-32 lbs.

Here's what my hosp. recommends after that initial stage: 

•  - Drink at least 64 ounces of water daily. Drink at least 30 minutes before eating. This "water loading" will make you feel fuller before you eat.
•  - Eat Protein first. You need at least 60-80 grams of protein daily.
•  - Have 4-6 small meals a day. You can not eat large amounts of food and your meals will not last as long as they did before so you should eat mBariatric Post Op Instructions
•  - Avoid foods high in sugar (more than 20 grams per serving) or high in fat (more 30%).
•  - Avoid carbohydrates- we were not meant to have them every day. Remember bread does not grow on trees. If you have carbohydrates, try to make your body work for its calories. In other words, avoid processed food like white bread.
• - Avoid snacking. Grazing on food will add weight. Stick to your set meal times.
• - Have fiber in your diet. You can add psyillum powder (Metamucil) daily or eat more fruits and vegetables. Remember to be careful with raw foods because they need to be chewed more.
•  - Chew your food very well- 20 times before swallowing. It slows down your eating and also breaks down the food to allow the food to go down easier.
•  - Keep a food diary and plan your meals. If you fail to plan, you plan to fail. Don't rely on what is nearby for food. Fast food will slow you down.
•  - Never skip breakfast. Eat like a queen for breakfast, princess for lunch and pauper for dinner.
•  - Be careful with liquids like juices, smoothies, or lattes. These have calories and you will not have the feedback or solids telling you that you are full.
•  - Be a label reader. Know what goes into your body.
•  - Exercise every day- do something to make you sweat. Exercise does not require fancy clothes or a gym membership. Use your body by exercising 30 minutes every day- walk, bike, Pilates, aerobics, etc…
•  - Get 7-8 hours of sleep every day. If you are tired the next day you will try to get energy by eating more.
•  - Don't give up. Weight loss and weight maintenance is a life long process. If you over indulge one day, make up for it the next day. Keep working to make yourself better each in every day in each and every way.

You are so not alone. I'm sending you to yahoo grads, where we are many 5-10 yrs out. I'm 16.

We can help you fix those deficiencies. I can send you a fixit or basic rny plan if you email me. [email protected]

But here's the yahoo group where you might find a wealth of info. Bear in mind, many of us have been together for years, so sometimes I hear we're cliquey. No, just familiar. All you do to join that "clique" is walk in and start talking. LOL

http://groups.yahoo.com/group/Graduate-OSSG

pleas email me your fixit and the basic plan.

[email protected]  or here on obesity help.  

I would also like to get your basic plan, if possible please email to [email protected]

Thank you.
Skip Welch