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Also, grapes are sugar bombs and bananas are higher in sugar and carbs. I would limit those. I love strawberries, blueberries, and apples. You only need 60-70g of protein on non work out days and up to 90g on workouts. No need to go as high as you are. I like meat and cheese cubes for a snack, almonds, sugar free jello, and if I really want to splurge then keto brownies. The packaged snacks should be a RARE treat since they have a lot of other unhealthy things in them. Better to have fruit and other compliant snacks. Meal prepping is your friend.

Will the packaged snacks be fine once in awhile as a quick go to when out and about though? They’re easy to buy and package up for work mainly. my protein shake is my go to for a breakfast drink that I have when I take my handful of vitamins and medication I require to take. Once a day. any veggie and fruit recommendations? I’m very picky and mainly will eat raw carrots with hummus or ranch, peas and broccoli with a cooked meal, apples, halo oranges, sf fruit cups like the peaches and pairs, bananas, grapes for snacks.

My suggestion is eat more vegetables and drop the packaged, processed snacks and protein shakes altogether. You are no longer healing from surgery or dropping a ton of weight quickly, so you don't need 120g protein, or even 100g anymore. If you can eat 3oz chicken breast twice a day, plus a serving of Greek yogurt and fruit for breakfast, you've hit your protein needs and then some. Get your protein from lean meat, beans, nuts, and seeds (not as much from dairy). Have a leafy or non-starchy vegetable at every meal. Eat fruit for dessert and raw veggies and nuts for snack.

Congratulations! Snacking is the thing I have to watch. But it's usually Greek yogurt with protein or the edamame dried beans. A little crunchy. But are a good snack. I'll gnaw on some turkey jerky. It takes a lot of chewing to get it down to where it's safe to swallow.

Ok I'm the QUEEN of stalls lol So here's what I can say. Take from it what you will. Cold hands and feet: I have that, and for me, it's due to weight loss AND low iron. I'm anemic, so I take a bariatric vitamin w/ iron and an additional iron supplement w/ vit c and it keeps my iron levels at the lowest part of normal. When it dips down, my hands and feet are like literal ice cubes. Breaking a long stall: So I tend to gain 3-5 pounds when a stall hits and then lose the same 1-3 pounds over and over until it breaks (and I lose like 6 or 7 pounds all at once). My stalls can last anywhere from several weeks to 3 months. It SUX. When I have a stall, I change up my work out routine to confuse my body. If you do the same things in the same order every day, your body gets used to it and gets complacent and the work out becomes less affective. So I add new things, take things out, add or take away reps, etc. I pay extra close attention to what I eat and when. On work out days, my fluids, protein, calories, and carbs MUST be higher because if not, my body thinks it's starving and holds on to everything. I prioritize fluids, protein, and low carb above all else, but I still make sure that I'm at a calorie deficit while getting in enough to prevent my body from thinking its starving. I also only weigh myself once per week and pay special attention to NSVs, because even when the scale isn't doing what you want, your body still is. Fat gets redistributed, you slim down, that's when you see you drop sizes in clothes, rings, etc... When I work out, I keep my calories at around 1300 - 1400 depending on what work outs I do. I drink an electrolyte drink (Propel or gatorade zero) and an additional 64oz of fluids at LEAST. I keep my protein at 80-90g, my carbs at 40-50g, and healthy fats at 40-50g. When I'm not working out, I keep my calories at around 1000 - 1150, my fluids at around 64oz, my protein between 60-70g, my carbs between 20-30g, and my healthy fats between 20-30g. We need less when we aren't working out. We need more when we are. Just keep at a deficit while still providing more when working out. And make sure you change up the work outs. Right now, your body is really confused. You have to be patient with it, but at the same time, show it who's boss and shake things up to get it going again. You still have time to get where you want to be. Make sure you're not grazing through the day, be mindful what you're eating, when, and how often. Go back to your bariatric diet basics if you need to. You got this.

I agree that you may not need a calorie goal especially this early on. My office did not have a strict rule on calories but I was like you and wanted that structure so they told me that they recommended 600 calories by month 2 and 800 calories by month 3 and then 1000 by month 6. Not to go over 1000 until goal weight after that. Protein was always the most important but I was encouraged to eat some carbs too. You have to watch yourself later on though and set your own guidelines. Probably around month 3 you will start to see how you lose or not lose with the calories you take in. I found out that if I was under 800 I would stall and if I ate over 1200 I would stop losing. Other people can't eat over 800 and still lose and some, especially those that exercise a lot can't eat less that 1200 or stall. So your calorie needs may be different but I hope this helps. Good luck!

I've been taking BariatricPal Multivitamin ONE capsules recently, and I've found them really helpful. They're flavorless, and you only need one a day, which is super convenient. There's a deal where a year's supply is just $99, which seems like great value. If you're interested, you can check it out at https://store.bariatricpal.com/99. One thing I appreciate about these vitamins is that experts in the field specifically design them with bariatric needs in mind. Just a heads-up, though – taking a separate calcium supplement is recommended, as it can affect iron absorption. If you're looking for options, BariatricPal has a range of calcium supplements that might suit your needs, available at https://store.bariatricpal.com/collections/calcium. Also, if you're exploring different brands or types of bariatric multivitamins, there's a variety to choose from at https://store.bariatricpal.com/collections/multivitamins. It's always good to have options.

Good morning! I had gastric bypass on 4/12/21. My highest ever was 293. I had surgery at 262. My lowest at my year mark was 135. Found out I was pregnant extremely fast after hitting my lowest and cannot budge out of the 150-155 range and I’m getting discouraged. I'm eating between 66 to 120 g of protein depending on the day. My fat intake I think is too high at around 70g, my net carbs range greatly between low 30’s to 100 g depending. My calories also vary between 800’s to 1200’s and I need to find the best range for losing weight while exercising now I started working out with the treadmill while concentrating on strength training and core workouts to help tummy skin shrinkage. I still have my restriction and often cannot even eat more than 4-6 oz a meal. I eat what I can of some fruit and veggies but mainly I’ll eat protein snacks like Catalina crunch, some small stuff from Atkins, Kodiak cake snacks sometimes. To name a few. I also drink a protein shake once a day which is either of the brand Ryze or Iso100 with 12oz of Fairlife low fat milk. Just to paint a picture. I work in corrections on night shift so there isn’t much moving around at night. But…I’m here to ask for advice and recommendations to help kickstart weight loss again. I’m miserable!!! please help if you can.

I also didn't get any calorie guidelines -- even fat/etc. I got protein goals, and was just told to keep my sugars and carbs as low as I could for the first month. When I started on soft foods, they gave me a bit more advice for carb/sugar limits and fibre goals but it was a pretty broad range. My team basically said it was because every 'body' is different and will react/thrive/etc with different levels, but that while still technically in 'recovery' it's more important to focus on protein and nutrients that you need as opposed to the fats/carbs to limit. I mostly did my own research, put a limit in my food tracking app, and am making my own notes on what amounts I can have over a day and still be on track. Like for me personally, my targets are 80g+ protein, and under 45g carbs & 25g fats per day. I can go over one or the other by 5-10 grams without it seeming to affect my weight loss, as long as it's not both on the same day. (Most days it's not even an issue but I'm still only 2 months in myself. Early days!)

@BlueParis Still stalled I had my 3-month appointment yesterday. It seems I'm on track based on the numbers my doctor wants to see, which is losing at least 10% of your day-of-surgery weight at the 3-month mark. For me, that would be 22.3 lbs, and I've lost 22.4 lbs. So, I just have to trust the process, I guess. I have to go in Friday morning to have blood drawn for iron and B-12 check, and I need to redo my TSH (thyroid) from my physical earlier this week because Biotin messes up the results! So I have to stop my multivitamin and my biotin supplement for 72 hours before retesting. And @Noelle74it's so true that the weight does not just "fall off." Maybe the first few weeks, but after that? It's a struggle. Lots of ups and downs. Lots of frustration. I think a lot of trial and error, too, until you find what works for you. My plan is to just keep tracking protein and water, as directed by my dietician, for the next month. I have a vacation at the end of June. If I get back from that and don't like my progress, I will try limiting carbs to under 50g per day until my 6-month check-up at the end of August. If I'm worried at that point, I will talk to doctor about adding GLP-1. But hopefully there will be no cause for concern. My next thing is to learn how to use my resistance bands! That's my goal for the coming week.

It’s how we measure total cholesterol & is measured in millimoles per litre. Healthy is considered 3.9 - 5.5. 5.5 - 6.5 is considered borderline. So I’m in the lower end of the borderline range now @GreenTealael. When it first went back to 5 I thought the same thing @catwoman7, my body just settling back into its norm. But now… Thinking it maybe the dairy I eat now which is way more than I had before surgery (before 3 or 4 serves a week now 2 or 3 a day a day). Meat is a little less. Butter is less. Cook more in air fryer or bake in the oven. May be I’m missing something, Or it could be the creons I take to aid my absorption of protein. They maybe changing my fat absorption??? Or it could be not having a gall bladder??? I seem to have more questions now.

this early out, most of us don't get calorie guidelines. You're eating far too little to really worry about calories. Most of us just get protein and fluid goals (and some get carb goals, if their clinic's plan calls for ultra-low carbs - mine did not). I didn't start considering calories until I was a few months out and could eat enough that there was a risk of consuming too many calories.

My dietician only gave me protein and carb guidelines. She told.me not to worry about calories. She has me at 100 grams of protein and 59 grams of carbs per day. I also workout everyday. Even if its as simple as walking. So I always go over the guidelines But it's not enough to say im over doing it. 100-130 is where I normally stay 50-65 carbs. Depending on what food I eat the calories range from.1200-1400. Again, calories aren't the important issue. Getting your protein and carb goals in is what you need. Along with staying hydrated. I'm 3 1/2 months post op.

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I’m a believer in slowly incorporating better eating habits & food choices back into your day. Aim to work towards how & what you were eating in those first few years after your surgery. To begin may be start tracking your food to see what may need to be adjusted. Then work on hitting those protein & fluid goals & portion sizes. After a couple of weeks change something else like reducing your snacks or change up a cooking style. Work through what ‘rules’ you have become complacent about making a change or two every couple of weeks. Making changes this way is much easier to adopt and adapt to.Also don’t think of them as ‘rules’. That sounds restrictive, inflexible and limiting. How you eat should complement your lifestyle, be sustainable & flexible. Maybe get in touch with a therapist to talk through what may be happening that may be influencing some of your food choices & habits. Maybe get in touch with a dietician too just to check your on the right track again. All the best.

Not everyone is given calorie goals. I wasn’t. There are some discussions about calories & a push to concentrate more on the quality of food you are eating. 500 calories is 500 calories regardless of wherever it’s a meal of steamed fish & vegetables or a burger & fries. However the nutrient difference is significant. However, if you would feel more comfortable with some caloric guidelines for as you progress, you have every right to ask for them. Beware though you may not be able to meet the caloric goals for a while & that’s okay. As long as you’re hitting those protein & fluid goals & slowly incorporating some vegetables you’ll be fine. I was given portion size guidelines: 1/4 - 1/3 of a cup from purée slowly increasing to a cup at 6 months slowly increasing again to be about accepted recommended portion sizes. So for example 3-4ozs of protein & a cup of vegetables which is where you likely will be around maintenance. Your advice may be different but our needs are likely different too. But it may be a starting point until you get a more definitive response from your dietician. PS Congratulations on your surgery.

Hi all, I am 3 weeks post-op, and I don’t have any calorie guides from my nutritionist. She only focuses on protein intake and low carb options. In the past I have used calories as my main indicator and am struggling a little with diet conceptions now and after the transition periods without them. I have a goal of 60 g of protein a day and 1-1.5 l of liquids for hydration. I was just wondering if anyone has daily calorie guidelines that they can share?? Tia!

This is something that never stops. You have to watch what you eat, how much you eat, how often you eat. You have to move your body more. Prioritize protein first, then veggies, then carbs, then healthy fats. Fluid intake never stops. You have to get 64oz at least. Avoid the slider foods, avoid grazing. Cut the salt. And switch to sugar free and no sugar added sweets if you really can't stay away from them (I have never been a big sweets person. I'm not even a huge fan of chocolate). This is something I would thing your surgeon and nutritionist would have gone over with you before you had the surgery. This isn't a magic cure all. It's a tool to use to get your weight and health where it needs to be.

You have to get back to basics. Remember why you did the surgery and go from there. Are you moving your body and exercising? How much are you eating and how often? If you're having coffees, have them plain black with the ready made protein shakes added in. You always want to prioritize protein, then veggies, then carbs, then healthy fats. Fluid intake is an absolute MUST. Since caffeine dehydrates you, you need to increase your other fluids to compensate for it. Watch your grazing and slider foods, salt and sugar intake, and watch the bad carb intake (you don't have to completely eliminate them but definitely limit them).

As you know, I had the sleeve to bypass revision. They do make your pouch a little smaller, but it will stretch out a little as time goes on. I noticed I have more of a hard stop with the bypass versus the sleeve, and I definitely have to make sure I chew thoroughly and eat slowly way more with the bypass. You can lose weight with a revision, but not nearly as much and not nearly as fast as with the original surgery. You also have to take accountability for what you eat and how much. If you're eating slider foods and stuff not compliant with your diet, if you're grazing all through the day, if you're not watching your salt, sugar, protein, carb, and fluid intake.....no surgery is going to fix the problem.

A bariatric therapist is absolutely worth any time and money invested. Also reach out to the nutritionist at your surgeon's office. Make sure you move your body everyday. Prioritize protein and fluids (try limiting slider foods and junk as much as possible). If you must snack (beyond the allotted ones in the diet your nutritionist gave you) make sure they are healthy but tasty. Look at the calories you're burning vs consuming. Watch your carbs and fats. Watch how much sugar and salt you consume. It's really all about getting back to basics. And there's no easy way to change your mindset, you kind of just have to really want the results more than you want to undo the progress you made. Then you have to retrain your brain.

@Noelle74 What an amazing transformation! You look terrific! @RonHall908 That's good info about the protein after workout. Not that I exercise hard enough to need to worry about it, but if I ever decide to... @BlueParis Amazing cliff hike! I'm jealous of the beach time, although it's finally warming up this week so I guess summer really is around the corner @gracesmommy2 I have a feeling the hair loss will be coming for me, too. Mine is so thin, and I remember it being shocking a few months after having my kids that it would come out in handfuls. I actually bought a bunch of headbands recently to help hide it if it thins. I'm heading to my annual physical today and my 3-month appointment tomorrow. Looking forward to what the doctor has to say about progress and any changes I should make. I weighed in at 200.6 lbs today. Will I ever get below 200?!?!? I swear this is the hardest milestone. I hit 201 lbs 13 days ago and was so certain I would be under 200 by now.

I have a sleeve and as the others have said, yes, you will be able to eat a larger portion than what you do after surgery but that’s what’s supposed to happen. It’s how we are able to consume the calories & nutrients we need to maintain our lower weight. However, the larger portion is more like what a recommended portion size is nothing like you may have eaten before surgery. You’ll be looking at about 3-4ozs of a protein & around a cup of vegetables. You’ll be able to eat a lot of the same foods & old favourites as you used to. The difference is how frequently you have them & how much you eat when you do. You may even make healthier choices around the ingredients or cooking methods. Like instead of battered or crumbed fish & chips you have grilled fish & salad or air fried or baked vegetable chips, Instead of a burger on a bun have a bun less burger or a lettuce wrapped one or just eat half of the bun. There aren’t foods I can’t eat just foods I choose not to, choose to eat small portions of or eat infrequently & I feel better for it. Your stomach is a muscle and there is the potential to stretch it again but you’d have make a concentrated effort & eat large portions, many times a day over a long period of time like you did in the first place. It’s not easy & can cause a lot of discomfort (even vomit) to force yourself to eat that volume of food. Why would you want to though? Second the advice to watch the videos of Matt Weiner & John Pilcher.

The exercise specialist said to eat something 20-30 minutes before a workout. I started a serving greek yogurt with PBfit2 chocolate and one scoop of protein as the pre workout snack. After a workout I just drink a premade protein shake. She explained by getting protein in post workout it will keep your body from using muscle as fuel, it will use the protein you take in. As I continue to workout, I'll snack before and after my workouts. I've been going a little longer with my cardio. 45 minutes to an hour on a stationary bike. Nothing to crazy, I try to keep my heart rate in the 90's.

Hi, all. I am just over a month out and losing okay. I've lost 27 pounds. I'm having trouble advancing to the soft foods, in particular meats. I must have a repeat upper GI and possible endoscopy to see what could be going on. My doctor said he's worried about either an esophageal stricture at the stomach or an ulceration. Fun times. I'm sooo tired of protein shakes! I guess that shakes in some quantity will be a part of my life for a while though. I'm so glad to hear that you, Pamela and Lorna Nicole are doing well.