I have gained 10lbs in a year and im worried I cant get rid of it and ill gain more!

[Nonidarling 3]

I lost around 5 1/2 stone in a year, but in the last year I have slowly crept up and im so so worried about it.
All week I have been having juices and Soups but I cant seem to lose any, so I get upset and start snacking on silly things!

I am so petrified I am going to put it all back on.

Has any one got any food plan ideas? or suggestions?

[GradyCat 3,696]

The best thing I can think of is go back to the basics like when you first had WLS. Meet your Protein goals of 60g of protein per day, 64 oz of liquids/water per day, aim for around 800 calories.

[FluffyChix 17,418]

Jump on it now! Come join us in the daily menu thread! We're either trying to lose or trying to maintain. And sadly, as little as 50-100calories beyond what we need energy wise can put 10lbs on us in a year. So I would honestly go back to the plan that got you to goal in the first place (not talking a pouch reset). I mean your "forever diet" from your doctor.

1 cup volume MAX per meal

60-80g protein/day (no liquid calories--don't drink your Protein, chew it)

protein first

no eating and drinking at the same time or within 30 mins after eating

ditch the crap (carbonation, refined sugars, artificial foods, processed foods)

concentrate on: Lean dense protein + low glycemic veggies + healthy fats (and if room left, then low glycemic fruits)

exercise daily (walk 60 minutes per day)

3 meals--no snacking!

(and if it helps, restrict your eating into a compressed eating window of 16:8 or 18:6)

get 100+ oz of Fluid per day

Join us on our Daily Menu Thread!!

[GreenTealael 25,444]

4 hours ago, Nonidarling said:

I lost around 5 1/2 stone in a year, but in the last year I have slowly crept up and im so so worried about it.
All week I have been having juices and Soups but I cant seem to lose any, so I get upset and start snacking on silly things!

I am so petrified I am going to put it all back on.

Has any one got any food plan ideas? or suggestions?

These are usually high calorie liquids but no satiety, because they go right through you

Dense Protein and firm vegetables/leafy greens will help with fullness and hunger control or try something akin to Keto but more bariatric friendly (substitute high fat items with leafy vegetables eg kale/romaine instead of bacon/avocado)

Here's an example of a keto meal plan for a week

[Nonidarling 3]

Thanks so much guys! I think you're right I will refer back!
That sharing meals thread looks brilliant! I was feeling so low this morning. I have had a look at the Keto diet but isnt it all cheese and bacon etc, so are you saying change it up for low fat cheese kinda thing?

[samusaurusrex 35]

25 minutes ago, Nonidarling said:

Thanks so much guys! I think you're right I will refer back!
That sharing meals thread looks brilliant! I was feeling so low this morning. I have had a look at the Keto diet but isnt it all cheese and bacon etc, so are you saying change it up for low fat cheese kinda thing?

You can definitely do lower fat and still do keto type diet. if you are on Facebook there are some keto groups for women who have had bariatric surgery. I would do turkey sausage, I try and sub turkey for everything pretty much, for bacon, ground meat, etc. I try to not just snack on cheese but maybe eggs every once and awhile, make lower fat deviled eggs as a snack, they're great with everything but the bagel seasoning! I use fairlife skim milk, it's lower carb and high Protein. I hope that helps and makes sense lol

[FluffyChix 17,418]

48 minutes ago, Nonidarling said:

Thanks so much guys! I think you're right I will refer back!
That sharing meals thread looks brilliant! I was feeling so low this morning. I have had a look at the Keto diet but isnt it all cheese and bacon etc, so are you saying change it up for low fat cheese kinda thing?

Not on my keto! I don't eat a lot of cheese and rarely eat bacon. Both are super calorie dense. So if I eat cheese, it's an ounce (or 2 -- rarely) a day (if that) and it's always the reduced fat, no sugar low carb kind like: Light Cheese Wedges or 2% natural cheeses, or part skim mozzarella. Instead of bacon, I like the Hillshire Farms Naturals Black Forest Ham which is 3 slices for 50 calories and 9g Protein and 1g carbs.

I eat only protein to my protein specifications and try to target 30g of total carbs (when I'm being good and on plan) and add healthy fat (avocado, nuts, seeds, nut butters, olives, olive oil, avocado oil, butter) to my calorie goal for the day. Total easy peasy. I end up with a ton of veggies and sometimes a little dark berries for that amount and lean dense protein.

[Healthy_life2 8,327]

7 hours ago, Nonidarling said:

I lost around 5 1/2 stone in a year, but in the last year I have slowly crept up and im so so worried about it.
All week I have been having juices and Soups but I cant seem to lose any, so I get upset and start snacking on silly things!

I am so petrified I am going to put it all back on.

Has any one got any food plan ideas? or suggestions?

Many people years out do different types of diets, Vegan, paleo, whole 30, bariatric real food stage, intermittent fasting…The list goes on.

Find a way of eating that is long term sustainable for you. Whatever diet you choose, log your food, stay within your weight loss calories and macros. You got this.

[Jobber 321]

Ditch the juices, they are too sugary, switch to Water with 0 calorie flavourings. Not sure if you have Gatorade Propel powder where you are, but they're the best.

[Nonidarling 3]

Youre all so helpful! I shall defo look at the Facebook page for Keto diet.
If I dont understand diets I get myself in a pickle and try and find a new one.

[Tracyringo 503]

Get rid of the juice. Most juices have lots of added sugars. Eat solid Protein at every meal. Good luck !