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Broccoli isn’t a starchy food. Basically if it grows under the ground it’s a starchy vegetable. There are above ground exceptions like corn, sweet potatoes, peas, pumpkins which are starchy. I was put on keto but my friend followed a 2 shakes plus one meal of lean protein & vegetables (steamed preferred) diet. But no snacks, no dressings, no sauces, no dairy except milk in her tea or coffee. She grilled or roasted her meat & just steamed or microwaved her vegetables. She could add vinegar or lemon juice & any herbs or spices to flavour her meats & vegetables. I know she made omelettes a few times & baked some fish (made foil parcels with various herbs) besides basic meat & vege meals. Non starchy vegetables: Artichokes Asparagus Bean sprouts Brussels sprouts Broccoli Cabbage Cauliflower Celery Cucumber Eggplant (also known as aubergine) Mushrooms Onions Peppers (also known as capsicum) Salad greens Spinach Tomato Turnips Zucchini (also known as courgette)

I sort of weigh my food. Mostly I get food in a known weight quantity and eat a known fraction of it. So, if I get a pound of pork tenderloin, and cut it evenly into quarters, each is roughly a quarter pound. I'm at least eating an accurate weight over a few meals. I probably need to get a food scale, but I've always balked at that because it feels a bit obsessive and sucks the fun out of meals a bit. I might still try. I do keep track of calories and macros on MyFitnessPal. I tend to do pretty well, though anytime I ever dare to have a sandwich I kick myself because bread is so dang caloriffic. I try to eat mostly meat dishes, skipping the bread and pasta and such. I'm not keto, though. (If I were keto, I'd totally weigh like 10 pounds less, though honestly it doesn't make a single difference in my inches it seems.) Yeah, I definitely need a new scale. This one is screwy. I've been procrastinating lol. Yup, I've had my thyroid tested like five times over the past five years. Keeps coming back "fine, not quite low." I did go on Synthroid once and it made no difference, so it was discontinued. I'm eating 1000-1200 calories a day, with occasional mistakes. I know I'm not perfect, but I'm doing my best. My guess is I need to have more NEAT (non-workout exercise, basically), but I have a sit-down computer job, and when I get interrupted, it's hard to focus. That puts a bit of a damper on walking around a lot. >< I'm trying, at least, and my clothes fit some better. Notably, I don't get food cravings nearly so much. I used to be the sort of person who could never eat just a couple pieces of chocolate -- I'd eat the whole bag, so I had to never keep sweets in my house whatsoever. Now, I can actually do stuff in moderation. I also don't eat when I'm bored almost at all anymore, and I don't get random sugar cravings every day. I don't get nearly as hangry, though now I get physical stomach pains from being hungry if I don't keep up with meals. I'm guessing this is a hormonal change from part of my stomach having atrophied due to being folded up and unusable.

I fasted for a lot of my life eating only one or two meals a day. All it did for me was slow my metabolism to the point I’d basically maintain on a 900 calorie diet regardless of my weight & how much activity I did. WLS boosted my metabolism & I eat more now then I ever have in my memory without gaining. There’s research coming out now that supports that keto should only be followed for a short period of time & it can cause erratic insulin levels especially in diabetics. My dietician had me follow it only for the 2+ weeks before my surgery. Surprisingly, I did lose about 5kgs but that high fat killed me - awful. But as with everything, what works for me may not work for you. You may have to try different eating plans or devise your own to find what’s right for you. There’s only one thing you can count on: if you eat more than you need you’ll gain.

No problem. I guess I'm referring to insulin resistance effect on different diets mentioned in the book. I certainly don't agree that the keto he pushes is sustainable or healthy.

I would say that my tipping point was losing about 70 lbs on keto, and then regaining all (plus more) back and seeing just how much better i felt when i was doing what was right. I know that keto wasnt sustainable and after talking w/my therapist and reading online, i decided to pursue surgery. i know it wouldnt be an easy way out, but it has made me return to how much better i felt and know that i can keep going. i just moved apartments and i managed to pack and move most of my person stuff and i didnt feel like i needed a week to recoup. and you had mentioned eating out. It's soooo difficult for me bc i enjoy eating out with my friends (esp now that covid restrictions are being lifted and we're all vaccinated) but i still have to be wary. Order apps for entrees (or find a good friend that would split their entree with you!) and maybe a side of veggies. Order only water and absolutely STOP when you're full. i get these weird hiccups when i'm full and they're very loud and embarassing so i try to avoid pushing myself.. plus, it can always be lunch the next day!

Lots of almond flour/meal recipes out there. Cakes tend to be moister & denser though. There’s several other low carb flours about like chickpea flour, flax meal, seed flours, etc. Some low carb flours are better for certain types of cooking than others. This website offers some alternatives, brands & recipes. It’s a bit pro keto but a good place to start. https://www.ditchthecarbs.com/low-carb-flours/

I've used it in various things when I was doing Keto. Probably will continue to do so now since surgery if a recipe calls for it. I also use coconut flour when called for.

I had this happen on keto in the past. 3 week long period due to fat loss. It has something to do with excess estrogen which tends to be stored in fat cells. I have only had 1 cycle post op and it was more normal than it's been in years. I totally agree it's likely hormonal and should calm down. Sent from my moto g play (2021) using BariatricPal mobile app

I'm really discouraged [emoji20]. My SW was 255, after 2 week liquid diet I only lost 5 pounds to 250lbs. Right then I told myself that the surgery isn't going to work if 2 weeks of only liquids takes off 5 pounds. I decided that I tried everything else and might as well go through with it. Released from hospital at 247. Weighed myself at home next day and was 243lbs. My home scale has always been a bit lower than hospital scale by 3 or so pounds as I weigh nude. Today a week later weigh 241. Lose and gain like this is common for me with doing Keto. I can lose 14lbs in two weeks doing Keto, just couldn't commit and keep it off. All of this to say, I fear I've done this for nothing. I'm having 2 Boost shakes (240 cal each), 1 Priemere Protien clear waters (90 cal), 3 x16.9 Oz bottles of water, and 2 cups of low sodium chicken broth. I am walking 20 minutes a day. Has anyone else experienced minimal loss and a gain within the first week? I'm starting to think I've made an irreversible mistake. Thanks for taking the time to read this [emoji4] Sent from my SM-A716U using BariatricPal mobile app

A protein shake can do the trick before or after weight loss surgery, or any other time you need a boost of protein beyond what you can get from your foods. How do you find one that has the amount of protein you need, tastes great, and is low enough in carbohydrates to be good for any weight loss diet? Stop looking, because BariatricPal Clean Whey Protein is a match! BariatricPal Clean Whey Protein delivers 25 grams of high-quality whey protein in each scoop. It is made with real Dutch-process cocoa or classic vanilla and it tastes rich and creamy, but it has only 1 gram of sugar. The total carb count is 1 carbohydrate, meaning this shake can be part of your low-carb or keto diet. BariatricPal Clean Whey Protein Highlights: 110 calories 25 grams of protein from Grass-Fed Whey 1 gram of carbohydrates 500 million CFU Bacillus Coagulans Patented Aminogen® protein-digesting enzyme 10% of the daily value for calcium Suitable for gastric sleeve, gastric bypass, gastric band, and BPD-DS patients Suitable for pre-op and post-op liquid, pureed (mushy), semi-solid, and solid foods diets Gluten-Free Lactose-Free Non-GMO Each tub of BariatricPal Clean Whey Protein contains 15 servings. BariatricPal Clean Whey Protein has other advantages. It contains patented Aminogen®, an enzymatic blend to support the digestion of protein. Plus, the shake has 500 million CFU of Bacillus coagulans, a probiotic which can promote a healthier gut environment. BariatricPal Clean Whey Protein can be used anytime. Start the day off with a low-sugar burst of protein for breakfast, or have a quick shake for a snack or small meal later. Just mix a scoop with water or your favorite beverage, such as milk for extra protein, or almond milk for creaminess. With BariatricPal Clean Whey Protein, you can get the protein you need to tide you over, without taking in excessive carbs. What exactly is Aminogen® and how is it beneficial? Aminogen® is a special patented protein-digesting enzyme blend that can help you get the most out of your whey protein while eliminating any bloating or constipation. The addition of Aminogen® to whey protein, such as is done in BariatricPal Clean Whey Protein, is scientifically proven to improve digestion and retention of protein within the body. Another benefit of Aminogen® is that it reduces some of the gas, bloating, cramping, and constipation that can occur when some people eat a higher protein diet and include whey protein products. As some people know, this protein “gassiness” is not a pleasant side effect, so Aminogen® is a sought-after addition. Overall, Aminogen® is a valuable component to whey protein products, like BariatricPal Clean Whey Protein. It can help you digest and absorb more amino acids, which will then assist you in building and repairing your precious hard-earned lean body muscle. Available online at The BariatricPal Store https://store.bariatricpal.com/collections/bariatricpal-clean-whey-protein

Has anyone had issues with the majority of carb based food intolerances? It seems like the farther out from surgery I am, the more issues with even tiny amounts of carbs I have. Things like rice (white or brown, literally 1-2tbs), pasta (protein, reg, or veggie based) any type of bread being keto and high fiber or regular old whole wheat, oatmeal, or most crackers cause me to vomit or get the “foamies” very quickly. I did not vomit one time until I started my Whole Foods/normal diet. I can tolerate some potatoes, and crackers (wheat thins for some reason in particular). I always eat these with protein and lower fats and never had any issues prior to surgery or food allergies. My calories are in the 850-950 range and I get 80-100g of protein a day, I do not have my carbs low enough to be in ketosis. I tolerate almost all proteins very well from fish to beef to dairy. The only exception being lean ground beef patties and some chicken breast preparations. Veggies are also tolerated well as well as fats.

lots of people have gone through that (luckily, I only have 10 lbs that I'd like to re-lose, but even that's been a bear!!). Are you still tracking your food intake? If not, I'd start there. And go back to following the rules - as in eating the way we were supposed to be eating once we were a few months out - focusing on protein and non-starchy vegetables, with an occasional small serving of fruit or whole-grain carb. if you're a calorie counter, then track what you're eating now (without making major changes yet) for a couple of weeks to figure out what your average daily calorie intake is. Then cut back by 100 calories or so for a couple of weeks. If that's not working, then cut by another 100 calories. Rinse and repeat until the scale starts heading downward. But know that with only 35 lbs to lose, that scale is going to move pretty slowly. You could also try drastically increasing your activity instead - or in addition - to cutting calories, although that method is usually a lot slower. a lot of people have had luck with formal programs like Weight Watchers, Keto, or intermittent fasting - so those are options as well... good luck with it - it's not easy, although it's good you're catching it now while it's still not really out of control!

That isn’t going to be easy on your new stomach at all. I’d recommend you invest in an air fryer, it will help curb the fried food cravings. Especially if you find a nice almond flour/keto breading recipe.

I definitely consider myself lucky! Just a bit of anxiety surrounding my rules being so different from the vast majority of what I see online about people's requirements and all. Was hoping to quell it a bit. I considered maybe imposing my own liquid pre-op diet for a couple days leading up to surgery to play it safe, but I know I'll be miserable if I do. When I've cut out sugar in the past to do do keto, the first few days are just migraine ridden. I also don't know that 2-3 days would actually be enough to shrink the liver at all.

Restaurants are usually more than willing to accommodate substitutions and understand that people have complex diets. I have seen vegetarian, diabetic/keto friendly, gluten free, etc menu categories. I have also looked up menus prior to going places. When ordering I either ask for everything on the side or without everything I don’t want. My BF says that I do *appear* high maintenance at restaurants. But I have always been that way because I am kosher, sometimes I was a strict vegetarian/vegan and have a shellfish allergy too so cross contamination is dangerous for me. WLS was just one more layer. If all else fails I order salad or ice water, tea or dessert 🤣

Sounds like Keto. Your body is in ketotsis and that cause odd odors, including breath and your hootchy, your sweat will smell different as well as your urine. How far post op are you?

The Keto fried chicken sounds like a MAJOR game-changer!!! I am SOOOOOOO going to try that! It's freakin brilliant!!

I’m definitely going to have to pick up some of those keto buns! None of the healthy foods I enjoyed in my honeymoon phase post surgery seem to appeal to me now so I’m looking for new stuff. On another note, I’m glad to see you back at the forums Creek! I missed you when you left 3ish years ago.

Love Aldi's Keto buns and bread. Can't wait to have them again, eventually, post surgery. Thanks for all this.

I like putting cottage cheese, a couple scoops of vanilla protein powder, unsweetened cocoa powder, artificial sweetener, and, if it needs it to get going in the blender, some unsweetened almond milk and whipping it up (in the blender) into "chocolate mousse" (sorry I don't have amounts - I always just dump stuff in and adjust it until it's "right"). Sometimes I'll top it with some light - or sugar free - Cool Whip and some fresh raspberries. I've never gotten the Aldi's keto buns, but I've seen them in there. I'll pick some up next time I'm there! I get their 35-calorie bread a lot, though

Here are some products I've discovered recently that I really like: Aldi has Keto buns. Awesome ones. I'm not a keto person, but I love these cause of the dietary (oat) fiber they pump them up with to make them keto. For 60 little calories....you get 8g of Protien, and a whopping 19g of Dietary fiber!!!! They've got 21g of carbs, but with the fiber, net carbs of only 2g. They're a small size, so not overwhelming for the small stomach crowd. Throw 2 ounces of Aldi Chicken Breast on there with some lettuce and tomato, and you've got an excellent little sandwich with 18g of Protien and 19g of Dietary Fiber....for only 135 calories! Diet Orange Julius smoothy. This hits the spot when I'm having a desert craving. Here's the recipe...roughly...adjust to taste. Three one inch pieces frozen banana, two large frozen strawberries, half cup of orange juice, splash of vanilla, half a cup 30 calorie almond milk (or skim cow milk), sweetener of choice (I use splenda and monkfruit). Blend this in your smoothie maker, sit on the porch and enjoy this drink that'll make you think of the mall in the late 80's / early90's. Good stuff! Monkfruit, but not the commercial brands, they suck. Go on Amazon and get real concentrated monkfruit drops with no added ingredients. (I like Monk Drops). For some people, Monkfruit has an aftertaste, for some it tastes incredibly close to real sugar with no aftertaste. I'm one of the lucky ones. I never had luck with Stevia because Stevia has a horrific aftertaste for me, but Monkfruit tastes terrific. If you're one of the people that gets an aftertaste from Monkfruit I apologize in advance. But I could drink the stuff straight and find it delicious. Maple Grove Farms Sugar Free Maple Syrup. I hate most sugar free maple syrups. This one has Excellent taste. 20 calories in HALF A CUP. If you like protien oatmeal pancakes...you need this. I also pour this on my steal cut oats. Homemade fried chicken! I have never made fried chicken in my life. Recently attended a healthy cooking class where we made keto fried chicken! Again, I'm not a huge keto fan, but this chicken was so good, I'd make it anyway. To start with, only the coating is fried...the chicken itself is boiled. We boiled the chicken until it was completely cooked in salty seasoned water...think bay leaves, sage, salt and pepper, thyme. Then we cooled the chicken and put cashews through the blender to make cashew flour. Wet your chicken with milk/egg wash and roll it in cashew flour with spices and about two tablespoons of flour fry mix mixed in. Coat it a couple times if you want. Then, flash fry it in 350 degree oil. You could probably do this in the air fryer, too? (I have not tried this) I actually submerged mine in oil....only for about a minute to make it nice golden brown. Yep, you've got some fat content and calories from the oil....but it's NOT greasy. The outside is crispy crunchy and the inside is moist and flavorful. A large chicken leg prepared this way only has about 150 calories, lots of protien, and hits the spot for summer picnics. Chickpea pasta salad. Love this. Everyone has a favorite pasta salad recipe. Mine goes sorta like this... Chickpea pasta, cherry tomatos, kalamata olives, reduced fat salami, English cukes, red onion, tiny diced swiss, diced bananna pepper....Dressing is Good Seasoning Italian dressing packet with balsamic vinegar, splenda, water, extra light olive oil. My beloved Chocolate Fudge Yasso frozen yogurt bars. 80 calories of "you'll never want icecream again". 6g of protien, too. I'll admit it. When I hit that incredibly horrible day when I want to eat a half gallon of ice cream.....I've been known to get a box of fudge Yassos and eat them all. But here's the difference. A four pack of Yassos is 320 calories and 24g of protien. Even feeling like I'm drowning my sorrows in ice cream....it's not a completely horrible nutritional choice. A little high in sugar, but not world ending. It is my emotional tantrum junkfood of choice. And while I try NOT to do this kinda maniac disordered eating anymore....it's nice to have a plan for when my brain slips once in a blue moon. (and it's a hell of a lot better than eating a half gallon of blue moon for instance) LOL A shot of Mio in iced tea can be superb! Crockpot sweet carrots with spenda instead of honey. They taste terrific. Black beans with salt and pepper, corn on the cob, and a plate of tomato slices with fresh basil, olive oil and a slice of fresh mozerella. And watermelon, of course:) OH! And another favorite....this one is slightly naughty. Strawberries mashed with splenda, chunks of mango, and a splash of ameretto liqueur. Eat this like strawberry shortcake, only use oat protien pancakes instead of shortcake. Happy Summer, Folks! If you've found some especially good diet-ey foods or products, be sure to mention them to the rest of us!

There are many different artificial sweeteners, and some of them can have side effects. I looked at the ingredients in the Pure Protein bars, and they are sweetened with maltitol, which is notorious for causing digestive discomfort. You may be able to eat protein bars that use different sweeteners without those digestive side effects. Here's a video with some good info on different types of artificial sweeteners: And here's a good article summarizing the different types of artificial sweeteners: https://www.sweetashoney.co/the-best-keto-friendly-sweeteners/ My personal favorite protein bars are Built Bars (which are sweetened with erythritol). I think they taste better than candy bars!

The BariatricPal Store carries a huge selection of bariatric friendly protein bars at https://store.bariatricpal.com/collections/protein-bars ! Here are some of the awesome protein bar brands they carry: - BariatricPal - Built Bar - Convenient Nutrition - Dive Bar Nutrition - Epic - HealthSmart Foods - IQBar - Keto Wise - Kirkland - Muscle Cheff - Power Crunch - Proti Diet - Quest Nutrition

I never eat sugar or cereal but I dump daily on regular food. Doesn’t matter what it is...I still dump. My dumping consists of being nauseous, and sleepy. It usually lasts for half hour to 45 min and then I’m new again. I tried keto frozen yogurt (only had 1/4 cup) and dumped big time that lasted hour plus. I guess this dumping keeps me in check...I don’t know.

if you're still seeing your bariatric team, I'd start there. Or if not, is it possible to see them again? Otherwise, if you're not still tracking your food intake, start there. Track for a couple of weeks to figure out what your average calorie intake is now. Then try cutting back by 100 calories or so for another couple of weeks. If that doesn't do the trick, cut back by another 100 calories. Rinse and repeat. Eventually you'll find the level where you'll start losing weight. also, start doing some of things we did that first year after surgery (NOT all the way back to shakes and purees - I mean how we ate after the first couple of months - focusing mostly on protein and non-starchy vegetables. Then if you have room, maybe a small serving of fruit or whole-grain carb). if you're having trouble with hunger while cutting back, add in more vegetables - I try to eat vegetables with every meal when I'm trying to lose (I don't always with breakfast, but I DO blend a cup of fresh spinach or kale in with my morning protein shake to make up for it). I also always keep raw veggies (with a dip made from plain Greek yogurt and ranch dressing mix), sugar free popsicles, and sugar free Jello around, too. Healthy fats like avocado and peanut butter or a handful of nuts can also help with the hunger - but just have a small portion of those since they're pretty high in calories. good luck with this. I know it's tough - I'm battling a 10-lb COVID gain right now and I know it isn't easy, but people do it... At least you're catching it at 40 lbs while it's still do-able oh btw - I know a lot of people who've regained who've had success with Weight Watchers, Keto, and/or intermittent fasting - so those might be options for you, too...