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As you begin the process of weight loss by changing what you eat, you’ll quickly feel better (and lighter). For example, look at the difference in what you now purchase at the grocery store since your operation--you see much more ‘real food’ and far fewer pre-packaged items in the grocery cart now, that's for sure. But fruits, vegetables, protein drinks and lean cuts of meat cost more than pre-packaged junk food, which can be attributed to one of the reasons some lower income people lose the battle with obesity. Since you’ve made a decision to change your life, including what you eat, you’re going to be buying several of these healthier options in bulk, as they will serve as the new staples in your nutrition plan. Your dietitian and bariatric support team will prescribe some foods and drinks that you will consume just about every day so it makes sense to buy these items in volume. I love Facebook. It’s a way I can stay in touch with my patients (and their families) here in New Jersey between office visits and once they are on maintenance after reaching goal weight. I recently posted a query asking my post-op patients what healthy staple items they buy from the big warehouse stores—BJ’s, Costco, Sam’s Club--and I received many helpful responses that I’d like to share with you. Armed with these terrific recommendations below, you’ll eat healthier, save time, money and require fewer trips to the grocery store during your weight loss journey. “What "go-to" items do you purchase from warehouse stores since weight loss surgery?” · Premier protein shakes · Protein bars · Sam’s chicken sausage with mozzarella · Muscle Milk · Liter bottles of water · Optimum Nutrition protein powders · Frozen Mahi Mahi filets · Cranberry almond chicken salad in 4 oz. cups. · Chicken breasts and ground turkey · Baby Bell light cheese · Frozen veggies · Veggie burgers · Salmon fillets · Fresh spinach · Probiotic 10 and Fiber Gummies · Ready-to-eat veggie tray · Gold Standard Whey, Kirkland Fiber Caps, Opti-Fiber, Kirkland Calcium Citrate · Mini cucumbers · Bagged chopped kale salad · Kirkland plain Greek yogurt · Kirkland citrus green tea, Crystal Light · Figgy Pops, Healthy Choice fudge bars · Quinoa · Chia seeds If you are a member of these clubs, take an hour or two and really peruse the aisles in search of healthy products that support your nutrition plan. Keep in mind, many food items can be frozen and thawed when you need it to avoid spoilage. Ask your IWL dietitian for more ideas or bring in a sample of a food or drink you’re not sure of (take a screen shot of the nutrition label before you buy it). If you’d like to friend me on Facebook, I can be found here.

Your dietitian and bariatric support team will prescribe some foods and drinks that you will consume just about every day so it makes sense to buy these items in volume. I love Facebook. It’s a way I can stay in touch with my patients (and their families) here in New Jersey between office visits and once they are on maintenance after reaching goal weight. I recently posted a query asking my post-op patients what healthy staple items they buy from the big warehouse stores—BJ’s, Costco, Sam’s Club--and I received many helpful responses that I’d like to share with you. Armed with these terrific recommendations below, you’ll eat healthier, save time, money and require fewer trips to the grocery store during your weight loss journey. “What "go-to" items do you purchase from warehouse stores since weight loss surgery?” · Premier protein shakes · Protein bars · Sam’s chicken sausage with mozzarella · Muscle Milk · Liter bottles of water · Optimum Nutrition protein powders · Frozen Mahi Mahi filets · Cranberry almond chicken salad in 4 oz. cups. · Chicken breasts and ground turkey · Baby Bell light cheese · Frozen veggies · Veggie burgers · Salmon fillets · Fresh spinach · Probiotic 10 and Fiber Gummies · Ready-to-eat veggie tray · Gold Standard Whey, Kirkland Fiber Caps, Opti-Fiber, Kirkland Calcium Citrate · Mini cucumbers · Bagged chopped kale salad · Kirkland plain Greek yogurt · Kirkland citrus green tea, Crystal Light · Figgy Pops, Healthy Choice fudge bars · Quinoa · Chia seeds If you are a member of these clubs, take an hour or two and really peruse the aisles in search of healthy products that support your nutrition plan. Keep in mind, many food items can be frozen and thawed when you need it to avoid spoilage. Ask your IWL dietitian for more ideas or bring in a sample of a food or drink you’re not sure of (take a screen shot of the nutrition label before you buy it). If you’d like to friend me on Facebook, I can be found here.

Been stuck in a stall for 3 weeks, or about that. Like perhaps 4 or 5 pounds over that time. Now I am DETERMINED to lose weight, I am down to 350 calories a day, no appetite, cannot stand the thought of eating, coffee, Water and yogurt(s) are my entire diet as of now. I am back to losing weight again but at what cost? I don't know what to do. I take my Vitamins and feel great, but know this is bad for me. Suggestions? Calorie reduction went from 900 > 700 > 500 > 400 > 350 and today as of this writing at 3:08PM I am at 202 calories for the day. Not even close to Protein goal, water is waaaay over. Gah, I think I made a terrible mistake having this surgery. I was more successful losing weight pre-op on my own. Still burning 4K-5K calories a day and even then I am lucky to lose a pound a day. NUT would yell at me and tell me to eat more. PA more of the same. I see my therapist on the 20th along with a new Pdoc, what to do in the meantime? Tomorrow is weigh in day, and I am afraid if I don't see a big loss for the week I might start becoming anorexic. HELP!

Greek yogurt, pudding with fair life milk and unflavored powder, chopped up chicken

Unless your doctor specifically says so, it's fluids not water. I use 1 20 ounce bottle of Isopure split into 4 parts & mixed with water in my 24 ounce water bottle. So I'm actually drinking 52 ounces of water and 20 ounces of Isopure in addition to any fluids I may get from tea, coffee or soup. The goal is to not get dehydrated, flush your kidneys & help your bowels function better. Since the Isopure also contains 40 gems of protein it helps me hit my protein goal as well. I also found that eating more dense foods helped. For example oatmeal or grits for breakfast stuck with me more even if it was only a quarter cup. Lentil soup with veg crumbles was more filling than a veg soup. Adding yogurt to my protein shake & even a tbsp of almond butter. In small quantities these foods stuck with me better.

I did yogurt with a small amount of soft fruit like peaches, cottage cheese, hummus, ricotta made up like the filling for stuffed shells. I never did mashed potatoes but I did grits with a little protein powder added. I tried to make sure everything I had contained some protein.

I'm sort of struggling with this pre-op diet also. What's even worse for me is that I'll most likely have to do it twice because we are expecting my insurance company to deny me. They have filed bankruptcy. I have another insurance carrier lined up for 12/1 and a back up surgery date for December. The only thing saving me with this diet is that I'm allowed plain Greek low carb yogurt & cheese sticks for snacks.

If you’re putting off your weight loss surgery (WLS) because you’re worried about hair loss, you’re not alone! And if you were surprised when you suddenly started to lose your hair a few months post-op, you’re not the first WLS patient to be caught off guard. Here are a few facts on hair loss after weight loss surgery. It’s actually a condition called “telogen effluvium,” which happens when more of your hair is in the resting stage than the growth stage, so you end up losing hair faster than it grows. Telogen effluvium – and hair loss - can be triggered by stressful events like WLS and the WLS diet. It’s more common after gastric bypass and gastric sleeve surgeries than after the lap-band. Hair loss is most severe around 3 to 6 months post-op. It’s hard to predict who will lose their hair and who won’t after WLS. Also, there’s no fail-proof protection against hair loss. But there are a lot of promising strategies that work for some WLS patients that may work for you. The best part about them is that they’re also good for weight loss. Protein: 65 or More Grams Daily Protein is the foundation of your post-op WLS diet. It’s a nutrient that lets your surgery wounds heal. It also helps you maintain lean muscle mass as you lose weight. And when you get enough of it, it can help reduce hair loss. Lap-band patients need at least 65 grams of protein each day. Sleeve and bypass patients need 80 to 100 or more grams per day. Go lean with sources like tofu, chicken breast, tuna, egg whites, and non-fat yogurt and cottage cheese. If you can’t hit your needs with food, go for low-sugar protein shakes, protein powders, and protein bars. Water: Not an Afterthought Fluids aren’t always top on your mind when you’re worrying about your weight loss diet, but maybe they should be. When you choose calorie-free ones, they can help reduce hunger and lose more weight. Plus, water prevents dehydration and symptoms like headaches and fatigue. It also promotes healing and lets your body function - and that’s good news for your hair. Aim for at least 64 ounces per day of calorie-free fluids, such as water, flavored waters, diet sports drinks, and broth/bouillon. Feel free to go for more, though! Biotin and Silica: Ask Your Surgeon Biotin and silica are essential nutrients. You can usually get enough of them from diet alone, but WLS changes that. Some people swear that biotin and silica supplements can reduce hair loss, but the science doesn’t yet support that. Talk to your doctor before taking these supplements. Biotin is usually safe even in high doses, but too much silica can be a problem. Essential Fatty Acids: Fats Are Good! Fats are high-calorie, and they make many foods off limits: think fried foods, creamy foods, and fatty meats. But some fats are good, and they’re the ones that you’re most likely to be deficient in after WLS. The possible results? Scaly skin and…hair loss. You don’t need huge amounts of fats to stay healthy. You could see a difference just by getting a little more omega-3 fat in your diet. Once you’re into the mushies/pureed foods stage, you can get omega-3’s from pureed boneless salmon and canned tuna. Later, you can add walnuts and flaxseeds. If you’re not eating these foods, you might want to ask your doctor about a fish oil supplement. The Extras Why does hair fall out? Stress! So let’s see…what stresses have you already put on your body? There’s the stress of surgery; the stress of starving your body at least, that’s what your body thinks when you drop down to 1,000 calories a day; the stress of changing your entire lifestyle and possibly your relationships. When you think about all the stress in life, it’s a wonder anyone has any hair left at all! So when possible, try to reduce stress however you can. Get enough sleep. Take time for yourself. Exercise daily. Laugh it off…whatever “it” is, it’s probably not worth losing your hair over! Taking good care of yourself after WLS can help prevent hair loss, but not always. Still, you can take heart in the fact that it probably won’t last for more than a few months. And at the other end of those few months, you’ll be down several pounds. Isn’t a little hair loss worth it if the payback is to be healthy?

Here are a few facts on hair loss after weight loss surgery. It’s actually a condition called “telogen effluvium,” which happens when more of your hair is in the resting stage than the growth stage, so you end up losing hair faster than it grows. Telogen effluvium – and hair loss - can be triggered by stressful events like WLS and the WLS diet. It’s more common after gastric bypass and gastric sleeve surgeries than after the lap-band. Hair loss is most severe around 3 to 6 months post-op. It’s hard to predict who will lose their hair and who won’t after WLS. Also, there’s no fail-proof protection against hair loss. But there are a lot of promising strategies that work for some WLS patients that may work for you. The best part about them is that they’re also good for weight loss. Protein: 65 or More Grams Daily Protein is the foundation of your post-op WLS diet. It’s a nutrient that lets your surgery wounds heal. It also helps you maintain lean muscle mass as you lose weight. And when you get enough of it, it can help reduce hair loss. Lap-band patients need at least 65 grams of protein each day. Sleeve and bypass patients need 80 to 100 or more grams per day. Go lean with sources like tofu, chicken breast, tuna, egg whites, and non-fat yogurt and cottage cheese. If you can’t hit your needs with food, go for low-sugar protein shakes, protein powders, and protein bars. Water: Not an Afterthought Fluids aren’t always top on your mind when you’re worrying about your weight loss diet, but maybe they should be. When you choose calorie-free ones, they can help reduce hunger and lose more weight. Plus, water prevents dehydration and symptoms like headaches and fatigue. It also promotes healing and lets your body function - and that’s good news for your hair. Aim for at least 64 ounces per day of calorie-free fluids, such as water, flavored waters, diet sports drinks, and broth/bouillon. Feel free to go for more, though! Biotin and Silica: Ask Your Surgeon Biotin and silica are essential nutrients. You can usually get enough of them from diet alone, but WLS changes that. Some people swear that biotin and silica supplements can reduce hair loss, but the science doesn’t yet support that. Talk to your doctor before taking these supplements. Biotin is usually safe even in high doses, but too much silica can be a problem. Essential Fatty Acids: Fats Are Good! Fats are high-calorie, and they make many foods off limits: think fried foods, creamy foods, and fatty meats. But some fats are good, and they’re the ones that you’re most likely to be deficient in after WLS. The possible results? Scaly skin and…hair loss. You don’t need huge amounts of fats to stay healthy. You could see a difference just by getting a little more omega-3 fat in your diet. Once you’re into the mushies/pureed foods stage, you can get omega-3’s from pureed boneless salmon and canned tuna. Later, you can add walnuts and flaxseeds. If you’re not eating these foods, you might want to ask your doctor about a fish oil supplement. The Extras Why does hair fall out? Stress! So let’s see…what stresses have you already put on your body? There’s the stress of surgery; the stress of starving your body at least, that’s what your body thinks when you drop down to 1,000 calories a day; the stress of changing your entire lifestyle and possibly your relationships. When you think about all the stress in life, it’s a wonder anyone has any hair left at all! So when possible, try to reduce stress however you can. Get enough sleep. Take time for yourself. Exercise daily. Laugh it off…whatever “it” is, it’s probably not worth losing your hair over! Taking good care of yourself after WLS can help prevent hair loss, but not always. Still, you can take heart in the fact that it probably won’t last for more than a few months. And at the other end of those few months, you’ll be down several pounds. Isn’t a little hair loss worth it if the payback is to be healthy?

I had cottage cheese (low fat), Greek yogurt (Total Farg which is high in protein), fish and chicken, thicker Soups pureed, as well as keeping to the full liquids for a while and introducing a new food slowly. I tended to stick to what worked for me, for a number of days which worked well for me. I chose high Protein foods and made sure they were pureed well. Did you get meal plans from your bariatric team?

This is what made me double up. Once I started adding plain greek yogurt to my shakes my protein intake went up. ½cup is 13gms of protein. It makes life easier.

I had my first 4 week checkup yesterday. Down 17.4 pounds since surgery, I was kinda bummed that it wasn't more. He told me to throw away my scale, that I should be judging my weight loss by how my clothes fit and how I feel and that he doesn't pay much attention to the amount that has been lost in a month, he only uses the scale to see a trend. I told him I was limiting soft foods like yogurt and refried beans because I felt like I could eat more than I should (4-5 ounces). He told me he was not a big fan of yogurt but if I like it it was ok to eat, but consider it a liquid and not a solid. Concerning beans he told me they are a GREAT food to eat and 4 ounces was not a problem. Then I talked about the calories in 4 ounces and told me He is not concerned about me counting calories, but making good food choices and exercising 30 min a day. I asked about carbohydrates, he said most of them have no great nutritional value, like a potato. Most people only eat the inside and discard the skin where most of the nutrients are. Then I asked about bread, he said he prefers us to eat non wheat products. Then I asked about rice again he said white rice has most of the nutrients stripped and of course brown rice was better, but all of these on occasion are fine. With all that having been said, after more than 50 years of programing to count calories and the overwhelming desire to get on the scale at least once a week, this is one thing I probably will not be able to comply with, besides only days ago I bought a new scale to go with my new watch/activity tracker

I was suppose to start my blended diet on 11/9 but just starting today 11/11. My pre opp evaluation is tomorrow and I'm both nervous and scared. I'm almost sure I've gained back half the weight I had lost in the last sixth months due to recent junk binges knowing it's the last time/chance I will get to eat and experience that junk. I hate cottage cheese, and yogurt! I need help with this blended diet thing!

Welcome back!!! I remember you from when I first joined and always enjoyed your posts and responses. I was actually wondering how you were doing just the other day!! I was happy to see your screen name pop up this morning. You can kick those few pesky pounds to the curb!! I think a lot of us fluctuate a few pounds here and there as we enter maintenance. I had recently went from 141 back to 150. It is a slippery slope. My problems are the darn carbs too. Love me some sugar. I got back on track this week and what has helped me is I found a delicious Greek yogurt from Dannon- it's Carmel Apple pie. I have been eating that when I crave dessert and so far it seems to be working. This is definitely a life long learning process. Good luck!!

I am 6 days post op, and although everyday gets a bit better for me. I am still struggling with getting the water intake. I average about 28 to 30 0z and that includes water, broth and teas. I have tried to eat scrambled eggs, high protein Greek yogurt, tuna and chicken. All according to my program I can eat and have not been able to eat more than two baby size spoons before my stomach cramps. So I've only really been drinking for the last 6 days. It has been very frustrating, oh to make matters worst tomorrow I go back to work. Anyone else still struggling this much 6 days post op.

Sounds delish! How much greek yogurt and how many servings does it make?

I'm at my 2 year mark. I reached my goal and have maintained it for about a year. Going up and down a pound or so. But over the past two months I've been gaining a half pound here and there and am now up 5 pounds. My head says DANGER DANGER you're on a slippery slope. But I'm having a hard time stopping the snacking. It's not bad stuff. Just too much yogurt or too much cereal, etc. My willpower has disappeared. Thanks for the 5 day pouch test idea. Back to basics. I want to nip this before the holidays get here otherwise the cookies will kill me. Good luck all. It's a constant struggle. B

Ok...can't do just one! Awesome refrigerator oatmeal. Mix the following: 1 premier protein vanilla drink, 1 container fat free Greek yogurt and 3 Tablespoons Chia seeds. Refrigerator at least overnight and up to 3 days. My favorite toppings are fresh blueberries, a few walnuts and a bit of honey but you can put anything on it!

Just wondering how much I should eat I measure my food still at 1/4 cup but with oatmeal I can eat about half a cup and am able to eat 5 oz triple zero yogurt ..does this sound ok?

I currently cook for my hubby and I eat my stuff . I am 3 months post op and still cannot have pork or beef yet .I have been eating egg beaters for breakfast or protien oat meal then a P3 lunch then dinner sometimes triple zero yogurt or cottage cheese along with my 2 shakes ..I do wish I could eat what he is eating but I do my thing and forget about his food .. It is all in our mind that we will still have to control..

Depends on what your nutritionist recommends. Mine was 2 wks - All Liquids, 2 wks Purees, 2 wks soft foods and whatever I could tolerate after that. I did a lot combo of vanilla protein powder, kefir, unflavored protein powder, cottage cheese veg broth and greek yogurt. After that it was veg soup, pureed beans, refried beans, hummus added to the mix. On soft foods I also added eggs and finely shredded cheese.

Im 3 months today! A typical day for me is... B 1 scrambled egg with reduced fat cheese and ham S greek yogurt L bean chili or vegetable chicken soup or chicken salad S protein drink D chicken or turkey hamburger with veggies S sugar free pudding or apple with PB

Well Good Day my fine people.... lol Today is November 10, 2015 and today is year #6 Lapband journey end... 7 is just beginning..... Age 47, My highest weight 230, lowest 140. Now 145. 5'2" tall, Largest size 20 now, comfortable size 8, Was a 44H bra now size 34H, was a 7.5 shoe now 6.5. Self esteem and confidence... ZERO, Now... Through the roof. History.... I was 41 when i decided to take back my health and life. I had a few friends that had the GB, Sleeve (not as popular back then), and LB..... A couple of which i worked with or had worked with in the past. One in particular was my friend Paula (LB). She was my mentor and guiding light through everything... In fact her partner had her LB the same day, so she was at the hospital with the both of us.... I had told only very few people at the time that i was having LB done. The few i did tell were for the most part were supportive. Except for the most important one... MY HUSBAND.... But, i got through the post op diet (on vacation) with only one slip and went into surgery that AM weighing 220lbs. Of course my husband said... then why do you need this... Pahhh. My weight loss was slow by most standards... but now i see it as a blessing. I followed the rules.. (except for no Mt. Dew). I averaged a few lbs per visit... and at first i was disappointed. But then i started exercising (zumba, cardio, and later weights) and it really kicked in.... i lost 60lbs the first year and 20 the second. Which i know is not a lot by some standards... but for me... i could not have been happier. My husband started to come around... he himself started losing weight and working out, sex was great too. But then his (what my gut said was) girlfriend move to Fl. and he let it all go to crap again... oh well. The sex went back in the crapper again. I won't let that get me down... life goes on and we shall see if we hit the 25 years of marriage next month. I have done what i consider very well with my band. No complications (knock wood). I have the LB System in place, according to My LAP-BAND Journey Patient ID Card i have the 10cc band, but my dr. says its the 14cc.. I lean to believe its the 14 as right now i have 10.5cc in my band. I do stay away from the bread, rice, grits, dry meats, Pasta (as much as poss) and fried potatoes. My go to is still Soup. I love soup.... I normally eat yogurt with granola and coffee for Breakfast. lunch is normal something pretty small like a salad (have to be careful, sometime have trouble), soup, grilled something... dinner something pretty small in size... last night i ate 2 nacho chips...the round ones with Beans, ground beef, cheese, sour cream, and guac on each one. so... truth time... I have not exercised in three years... i know, that is terrible... but it's the truth. Reason, my husband cancelled the member ship because he said we could not afford it.. But im fixing to start back anyway. I had my tummy tuck 2/15/2012 and i could not be happier with the results. My scar is not that noticeable at all. My advice to new WLS patients...... Know what your getting into. Research the hell out of everything. Make sure you pick the best doctor for you. Go to support meeting before, during and after. Don't expect to go in surgery fat, and come out skinny.... WLS is not a magic pill... You will have to work at it EVERYDAY FOREVER!!! Maybe not the exercise... but the eating. Take before pictures, you won't be able to see the differences... but pictures never lie. Take during pic and after pic. Limit your weighing in to once a week or less. If not you will become obsessed with the scale. Set many small goals and an over all goal. Don't get down on your self for a gain. Just get back on track. I put back some weight and got back to 162.... and i said... no way in hell am i going to be one of "those" people who gain it back. Don't be ashamed of the journey you are choosing. Embrace the fact that you chose to take you life back your just using a tool to help. Just like a diabetic uses insulin, are a heart patient uses a pace maker... All the same stuff. Be prepared to lose friends... some people can't handle the "new you" and will try and sabotage you. I learned that my fat friends love me fat because i was one of them and made it all acceptable. My skinny friends could not handle the new me because i was now competition in the group for attention. Your true friends will rise to the top... Trust me on this. Remember.... Everyone's journey is different, don't judge your self by someone elses. We all gained weight for different reasons... and we will all lose it differently. Be your own biggest cheerleader...

Hi there, I am on day two of the all liquid high protein diet. My surgery date is Nov 23rd. I think I'm suffering from caffeine withdrawals as I can't have any caffeine two weeks pre or post surgery. Question; does frozen yogurt count as yogurt?

I make my own and use plain greek yogurt to increase the Protein and cut the sweet. During my all liquid phase I did 2 sweet shakes I made in the nutra bullet and then added unflavored Protein Powder into broth for dinner. That savory made made things bearable. I have no problems blending it into hot beverage. You can't add it over direct heat or it will clump. I either add the powder while whisking after it's in the bowl/cup, or I dissolve the powder with a tiny bit of warmer water and then temper the hot liquids into it. Either way it's completely dissolved and smooth every time. Pretty much any store bought smoothie is going to be high in carbs and sugar and low in protein. I'm on there as Milaxx