Some Suggestions for Your New Lifestyle
November 25, 2021 / By Nihat.Gulaydin-2021 / Posted in Nutrition and Diet
Eat food slowly and chew thoroughly.
Allow 30 – 60 minutes for each meal.
Aim for 30 chews per bite, chewing thoroughly until it turns into mush.
Explain to people why you should eat slowly.
Take small bites. Try a baby spoon. Cut food into “pea” sized pieces to make it easier to chew.
Enjoy each bite, paying attention to taste, aroma and texture.
Sit down and focus on eating, not on other activities that might distract you.
Stop Eating When You Feel Full
When you feel full, stop eating, even if you haven't finished your meal.
How do you know when you're full?
– Pressure or fullness in the center below your ribcage
- Nausea
– Pain in your shoulder or upper chest
Sip Slowly Between Meals All Day
We all need fluids to stay hydrated. We recommend drinking water, skim or low-fat milk, buttermilk, and low-calorie drinks.
Do not drink anything for 30 minutes before or after each meal. Your stomach isn't big enough for both food and liquid!
Sip drinks slowly. Always carry a bottle of water with you.
Avoid high-calorie beverages such as milkshakes, sodas, juices/fruit drinks, beer, alcohol, meal replacements. They can sabotage your weight loss efforts by adding calories without making you feel full.
Avoid fizzy drinks. They can cause bloating.
Get enough protein
As a result of a diet deficient in protein:
Muscle loss: They use muscle tissue as an energy source instead of body fat tissue and you lose muscle.
Hair loss: Foods that are protein sources are rich in omega-type oils and vitamins. Insufficient protein; Hair loss, nail breakage, and even minor injuries may occur.
Weakness: Weakness occurs due to decreasing muscle tissue and slowing metabolic rate.
Delayed feeling of fullness: When proteins, which are emptied from the stomach later than other food groups, are taken insufficiently, it causes a feeling of hunger immediately after eating, as if you had not been fed at all.
Edema: Since water and muscle loss will occur, the body tends to retain water and accumulates edema.
Disturbance in weight balance: When insufficient protein is consumed, muscle and water loss will occur instead of fat tissue; Even when you drink water, the body wants to store it and this may be reflected on the scale as weight gain.
Hormone and enzyme system disorders: When proteins, which are our basic building blocks, are insufficient, enzymatic events slow down or are disrupted. Our digestive, absorption, excretory and nervous systems do not show sufficient activity. Easy mood swings, constipation or diarrhea, bowel sounds are examples of these.
Eat a Balanced Diet
You will not have as much appetite as before and you will not be able to eat as much, so what you eat must be of high quality nutritional value. Your long-term diet will be low in fat and sugar and high in protein. It's time to say hello to a new lifestyle!
What Happens If I Don't Follow the Diet?
Weight loss surgery is 80% successful. The number one reason it fails the other 20%: not following the post-surgery diet. You must be disciplined and determined to stick to the program. This includes changing eating behaviors and exercise habits. It is very important that you adapt to the program prepared by your dietitian and constantly follow it.