Question:
2 yrs Post Op Meals
I am having difficulty with snacking. Although I have been doing pretty well, I feel a little off of the wagon for the last few days. I thought it might help me if any of you who are around 2 years post op could give me and example of your food diary for a typical day. You know, what you ate, drank and calories, carbs and protiens. I think it would help me to have a reference for my own meals. Although I am doing great on protien, I feel like I should probably not be eating 2 protien bars, 1 protien drink, apple, orange, banana and sometimes boiled shrimp. It just looks like so much, even though my calories normally range around 800, protien around 90 and carbs pretty close to the protien. Just a pat on the back for me, I have been really upset about the 20 pound weight gain and with more focus have lost 6 pounds of the 20. I also started walking, almot 2 1/2 miles now and feel great and more than that I look forward to the walks. Thanks so much for your input on this matter. rene lap 11/2/01 290 lbs - 140 lbs = 150 lbs (gained 20, lost 6 so I am at 164 lbs) — colers (posted on February 8, 2004)
February 8, 2004
Hi Rene. I am 20 months post-op. I still keep track of everything I eat
on fitday.com. I take in 1200-1700 calories a day. I make sure to get a
minimun of 75-110 grams of protein per day. I eat 75+ grams of fat which
is high, but I cant seem to get it any lower. I eat around 125 grams of
carbs of which, I mostly stick to complex carbs like whole grains, beans,
fruits, and vegetables. I don't use any protein shakes or bars. I have
never liked the taste. My weight has been stable at 128-132 for several
months and all of my labs have been great. I currently exercise very
little since it has gotten cold. I want to change that!
My menu varies widely from day to day (except for my coffee), but here is
an example from last week. Before breakfast: 16oz reg coffee with 4oz carb
countdown chocolate milk, 2 oz half and half and 2 packs splenda.
Breakfast: 1 egg scrambled with 1 ounce cheddar cheese, 1 slice whole grain
low carb bread w/ butter. Lunch: 1/2 cup Chicken salad on small whole
grain low carb bagel (ate 2/3of this), raw veggies with itallian dressing.
Snack: apple with 1 tbsp peanut butter. Dinner: 1/2 cup chicken salad, 1/2
cup refried beans with sm amt melted cheese. Snack: 6oz dannon light and
fit yogurt. Snack: piece dove dark chocolate. That was a pretty good day
for me. I am not always that good. It sounds like you are doing quite well
and have a lot of discipline. Best Wishes!
Mary- lap RNY 6/4/02 272lbs -142.
— maryburton
February 8, 2004
Hey Rene....I had surgery 8/8/01..so about 2 1/2 yrs out. I've never
gotten down to my goal weight...but I have gained about 15-20lbs in the
past 6 months. I think it's from the late night eating urges etc.
I'm shocked that you're only taking in 800 calories...a child would not
even be able to sustain a healthy life with such a small amt of calories.
To beat yourself up because you're having 2 protein bars and 3 fruits and
some shrimp is not right...what you can and should do is up your calorie
intake. Your body seems like its definitely in starvation mode..which
means, anything you eat is going to sustain your body.
Have you spoken to a dietician about what you're eating or even your
surgeon? You can always replace your protein bars with actual food....and
still maintain and lose weight. You're exercising which is great...but
you'll need even more calories to give you the strength you need.
What I eat: Breakfast: sugar free instant carnation shake with all my
vitamins.I'll have about 32 ozs of water in the am too. Around 10:30-11am
I have about 3/4 cup of lowfat cottage cheese with slices of colby jack
cheese...around 1:30p-I get a Diet coke with ice and sip on that
throughtout the day. I'll snack on pork rhinds, maybe a few pieces of
chocolate(I know...not the best snacks) Dinner: salad with sunflower
seeds, cheese and ranch, maybe 1/2 chicken breast, 1/2 cup green beans and
either a helping of rice or pasta....I'll end my night with a sugar free
chocolate popsicle or a piece of candy/tbl of peanut butter...In order to
get over this horrible weight gain/plateau...for the next few weeks, I plan
on doing an Atkins type diet and increasing my exercise..we'll see how it
goes.
I'd really look into taking in more calories....and changing at least one
of your protein bars into actual "food".
— Heather D.
February 8, 2004
Rene,
I'm shocked you're only taking in 800 cal. per day and have gained 20 lbs.
I am 1 mth shy of my 2 yr anniversary surgery date, I have regained 25 lbs
of the 100 total lost. I lost 100 lbs in the first 3 mths, due to severe
N&V. and a twisted bowel discovered after 1 st month which required
another surgery. I myself have low blood sugars now ,compared to the
diabetes pre surgery. So I find myself eating snacks frequently , and of
course all the wrong things... I know I'm not eating the proper diet to
sustain the loss. I am writing this to urge you to correct your eating
habits, make an apptmt with dietician who is associated with your surgeon.
Maybe together with your food diary, and some hints from the dietician you
can discover some possible hidden calories that would support the gain
instead of loss? It's always easier for us to give advice to others, than
for us to take our own advice and make the needed change to correct the
problem...Anyway, just wanted to support you and your efforts to regain
control. I'm taking in more calories than I'm burning, Thus a regain ! It's
important to "REMIND" ourselves that this surgery is only a tool,
not a magic fix. Yes it will help us lose weight, but it will not keep the
weight from coming back if we return to the old habits that got us to this
point in time. Good luck with your endeavors! Sincerely, Anita Kearney
— Anita K.
February 9, 2004
I appreciate all of your answers, they have helped me to examine what I am
really doing.
I guess I left some things out. After my surgery I found (unfortunately)
that I could eat nearly anything I wanted without dumping, so I did.
Smaller quantities, but whatever I felt like. I also never exercised up
until 3 weeks ago. I also have a heart disease that decided to act up in
March of last year, which left me unable to do hardly anything at all. I
had to quit a job that I loved and I can hardly vaccuum without taking a
break. Then in September I found I have possible MS. My left side is
weak, I have a limp and my face sags. I can't drive anymore, even have a
handicapped tag for my car. So I have spent most of the last year doing
nothing, feeling depressed and the eating finally catching up with me. I
finally feel in control for the first time in a long time. And since I
started walking, alot of my symptoms have lessened. I was so desperate to
lose the 20 pounds I gained, that I was restricting myself to much on
calories. I am going to adjust that to a minimum of 1200 a day and with
the exercise taking of 350, that puts me down to 850. I still don't know
if that is enough, but I am going to see how I do and maybe I will start to
lose weight again. If not, I certainly feel better now with the walking
and control I have of my diet again.
Sorry, this is so long, but I thought it would help explain things a little
better for all of you.
Thank you again and please keep posting so I may have more support in my
quest.
— colers
February 9, 2004
Hi, at 3 1/2 years post op I understand the fear of regain and those old
habits creeping back in. There is a yahoo group called GetBOT (Get Back On
Track) that is proving very helpful. It's an accountability group where
everyone journals what they eat and encourage everyone. No bashing is
allowed. Maybe it would be helpful to you too. The addres is:
http://health.groups.yahoo.com/group/GetBOT/ Good luck to you!
Hugs,
Rona
— ronascott
February 9, 2004
Rene -
Have your doc check check your thiamine (vitamin B1) levels? Because the
symptoms of a thiamine deficiency are the same as MS. Make sure you take a
good B100 Complex vitamin capsule. <p>
But, it sounds to me like you're right on track for "bounceback"
weight. Common occurrance - about 2 years out. Try cutting your fruit,
protein bar consumption way down (too much sugar), and drink more very low
sugar protein drinks. Up your protein and veg intake.
— RWH G.
February 9, 2004
Here's a simple formula, that really does come in a little low if you're
very active.. but if you know what your goal weight is multiply that by 11
and you will come up with how many calories a day will maintain that
weight. For Example, I'd love to weigh 160 (now I fluctuate closer to
163-165) but that gives me about 1760 calories a day just to maintain that.
Anything less is not good for me, and if it were half that (800) I'd be in
starvation mode. So, I'd likely take in about 1300-1500 and try to
exercise somewhere between 200 and 300 a day (real exercise) and probably
do well. Thing is, I'm not perfect... anyway *grin* the 11Xgoal weight is
just an estimate. There are some sites around the net that will give you
your BMR which is a much better measure and will tell you how many calories
a day you burn... roughly of course. I would say anything under 1000 is
not good and will cause your body to HANG on tight to the fat in those
cells. Good luck!
— Lisa C.
February 9, 2004
Rene,
Sounds like you've done great so far, but I know how depressing it is to
not lose weight. I am 2 years post and I stopped losing at about 6months
out. I exercise for about 2 1/2 hours 5 days a week and have lost some
inches but not a pound. I get very discouraged but still keep working. At
least I have'nt gained yet. If you get any great answers please pass them
on to me. Or if you just need a pal to help support you along the way just
write me at [email protected] Good luck,
Vicki Mize
— vmize
February 9, 2004
I would suggest adding some soup with your shrimp and FF Cheese. You can
throw in some chopped up green peppers and onions and top off with some
extra powder milk. Check out Oatmeal Pancakes from South Beach. Great! I
eat turkey jerky with string cheese. I'm only 10 months post-op, down 170
lbs. since my surgery. I eat 3 meals a day and 3 cups of decaf coffee
with Sugar Free Choc. Soy Milk and 8 cups of water a day. Some of the
things I eat are; Atkins Breakfast Bars, high protein drinks (GNC) 43
grams of protein, soups (no salt added) with cheese and meat added), no
sugar added peanut butter, almonds. Good Luck!
— Linda R.
February 10, 2004
Thanks so much again. My DR did check all of my vitamins, thyroid and even
checked to see if I was going thru early menapause, but everything was
great. I do have an appointment with a neurologist soon and hopefull he
can help me get some answers to what is going on with me.
I have increased my calories, but it looks like I am eating so much,
regarding how many different things I am eating not how much at a time.
Anyway, thanks again for all of your input.
— colers
February 10, 2004
If your calories range around 800 a day then you are not eating enough.
Period. I am exactly 2 years post-op and believe in the "eating every
few hours to fuel the metabolism" way of eating. Without being able to
exercise then you are limited to food intake so making correct choices,
which you seem to be doing, should help you get rid of the extra 20 you
gained. Here is an average day for me (I don't count calories or carbs
though, but I would guess around 1200-1500 a day at least...) and I do
exercise 3-4 times a week: Breakfast is 1 1/2 scrambled eggs with cheese,
mid am snack (sometimes too busy to have one) is 1/2 protein bar or a few
mini choc chip cookies, lunch is 1/2 meat sandwich on multigrain with a few
chips or deli meats over a salad. Mid-aft snack is thick meat soup or
other 1/2 of the salad from lunch. Way home from work is usually the other
1/2 of the protein bar or cut up fruit. Dinner is grilled
meat/fish/chicken with a veggie-rarely do I have a few bites of carb with
dinner. After dinner I have a few snacks and usually choose from: mini
smart pop microwave popcorn, mini ice cream sandwichs, hersheys kisses or
m&ms, pistachios. As long as I can maintain my weight I get to have
sweet treats. Go over, though, and I start cutting out some of the snacks.
If you can stick to your snack choices, all the better, since they sound
better for you than my choices! The key though is to have a plan for
whatever works for you and to mentally tell yourself that if you gain X
(I'd keep this amount low) amount of pounds, the plan goes into effect.
— Cindy R.
February 11, 2004
Okay, I am doing pretty good. Thanks for all of your help. I looked at the
website suggested, GETBOT, but it was only for people who had Weight Loss
Surgery less than 6 months ago. I thought that was very unfair. So, I
made my own group, and hope I will get some members to help me along the
way. Here it is if anyone is interested.
http://groups.aol.com/wlsswp
thanks again, rene'
— colers
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