meal plan

[James Marusek 5,244]

The daily Protein requirement is a combination of the Protein that is eaten in meals combined with the protein obtained through protein supplements (for example protein shake). At the beginning because the meal volume is so small, you will be consuming very little protein in meals but as time goes on this will increase and become important. I tried to stay within the 75-90 g/day range. When I hit a plateau early and my weight loss leveled out too soon, I reduced my protein intake slightly. I went from 3 protein shakes per day to 2 per day. I reasoned that since I was dissolving fat cells, I had a buffer. But today at 11 months out, and because I have reached my bottom weight, I try to meet this protein requirement. Around half of my Proteins come from meals and the other half from protein supplements.< /p>

One of the things that I didn't understand at first about the process was that the meal plan requirements was a separate category from the protein requirements. So even though the volume is very limited on the meal side of the equation. It is not on the protein side. Volume doesn't count on the protein side. At the beginning after I had surgery, I was focused on very concentrated forms of protein supplements. These are generally called Protein Shakes. But now since I have reached bottom, I can change focus and look at making this work for me. I hate the taste of most protein shakes. So because I am at the bottom and because I can afford to consume more calories now, I choose to take one of my protein supplements at night in the form of a berry smoothie. This is almost as good as having a large milk shake each night. It has a large amount of fruits topped off with good tasting Greek Yogurt blended together, no sugar, great nutrition. It is the equivalent of 3 cups of food but doesn't count against my meal plan. It gives me 14 grams of protein which isn't a lot but at my stage, I am pulling in half of my protein requirements from meals. Did I mention this taste really good. It contains 300 calories but at my stage, I can afford it because I am focused on maintaining weight not losing more weight. Keeping me in a happy state.

[phil2912 22]

The daily Protein requirement is a combination of the Protein that is eaten in meals combined with the protein obtained through protein supplements (for example protein shake). At the beginning because the meal volume is so small, you will be consuming very little protein in meals but as time goes on this will increase and become important. I tried to stay within the 75-90 g/day range. When I hit a plateau early and my weight loss leveled out too soon, I reduced my protein intake slightly. I went from 3 protein shakes per day to 2 per day. I reasoned that since I was dissolving fat cells, I had a buffer. But today at 11 months out, and because I have reached my bottom weight, I try to meet this protein requirement. Around half of my Proteins come from meals and the other half from protein supplements.< /p>

One of the things that I didn't understand at first about the process was that the meal plan requirements was a separate category from the protein requirements. So even though the volume is very limited on the meal side of the equation. It is not on the protein side. Volume doesn't count on the protein side. At the beginning after I had surgery, I was focused on very concentrated forms of protein supplements. These are generally called Protein Shakes. But now since I have reached bottom, I can change focus and look at making this work for me. I hate the taste of most protein shakes. So because I am at the bottom and because I can afford to consume more calories now, I choose to take one of my protein supplements at night in the form of a berry smoothie. This is almost as good as having a large milk shake each night. It has a large amount of fruits topped off with good tasting Greek Yogurt blended together, no sugar, great nutrition. It is the equivalent of 3 cups of food but doesn't count against my meal plan. It gives me 14 grams of protein which isn't a lot but at my stage, I am pulling in half of my protein requirements from meals. Did I mention this taste really good. It contains 300 calories but at my stage, I can afford it because I am focused on maintaining weight not losing more weight. Keeping me in a happy state.

That's fantastic! Do you mind me asking how much you lost? What was your starting and goal weights?... 11 months out... What I would give to be at this stage of the journey! I can honestly say that I'm not enjoying it one bit! At least not yet...

What was your meal plan for the normal. Foods stage?

Sorry I'm dragging this thread out I'm just trying to get my head around it all...

Phil

[James Marusek 5,244]

My starting weight was 260 pounds [118 kilograms]. I lost 20 pounds [9 kilograms] pre-op and 80 pounds [36 kilograms] post-op. I am now at 160 pounds [73 kilograms].

When I hit week 9 after surgery, I had all the ingredients to be able to eat chili. It met the basic requirements for Protein, vegetables, and starches. It was good tasting. Once I made a pot of chili, I would eat 1/3 cup at each meal and I was good to go. At 11 months out, I still do this but I am now up to 3/4 cup and I have added high Protein Soups to the list to give me some variety. I have included the recipe of these on my webpage if you care to try it.

At month 4 after surgery, the meal plan adds fresh fruits and vegetables as a daily snack. So at night before bedtime, I eat a couple apples with the skins because it helps with Constipation, and sometimes an orange or grapes.

This is my basic food plan and there are many days when I am up and about, so I deviate from my plan. I eat at restaurants, even fast food restaurants. I try things. I experiment. I have a good time. If my weight goes outside the range 160.0-162.0, I return to the basic menu and my weight falls back in line. I entered my bottom at 7 months after surgery and I have remained there ever since. I weigh myself each morning. Quick positive/negative feedback. I look at the whole process as getting to my happy state. In my case, I got to my happy state at 6 months after surgery and have been there ever since.

[phil2912 22]

That's brilliant 45kg in a few months!

Congratulations. What I'm most impressed about is the amount of control you have over fine tuning your weight.

Good work!

[treilly 16]

Thank you James for posting your plan. Very informative. I am a research junkie and I knew lot of this before having my surgery but it does help to be reminded. Also I thought I just throw it in there that Dr Anita Courcoulas did my surgery and she is an amazing surgeon! Thanks for sharing.

Phil..your weight loss so far is very good for being 6 weeks out from surgery. I had my surgery on March 4th and have lost 27lbs which is good for a woman. My dr tells me to eat my Protein 1st and then whatever else I'm having with it. I'm up to 2 oz of Protein right now and about a 1/4cup of side stuff. I mostly have been eating protein and vegetables. I don't consume very many carbs yet as I havn't had the best of luck adjusting to them. And it's completely normal to have plateus. My dr says it will happen at various times and that's when I should start increasing my physical activity. I hope this helps.

[phil2912 22]

I'm thinking I've stalled... I wasn't overly huge before surgery and my bmi is edging closer to overweight /normal... Maybe I should be expecting to slow down with weightloss.... But I didn't think it would be so soon after surgery

I'm only guessing.. I could be wrong lol