As with any advice on the internet, don't jump into anything hastily. Below is my personal plan based on studies I've read as well as what I learned taking part in a nutritional study last summer. I believe the key is finding a way of eating that is healthy, enjoyable, and works best for your biology. Nothing has to be 100% off-limits, but some things should be eaten less frequently and some more frequently.
This battle is won or lost in the kitchen. It's all about the food and hormones. Your focus should always be on the food. If what you are eating isn't working for you, make small changes to your diet and find the foods that work best for your biology. We are all different. There is no one single diet that works for everyone. Don't think because someone posts they are "low carb" or "keto" or "vegetarian" or whatever diet religion they do that it will also work for you. It may not.
WHAT TO DO: First, validate your food intake. Has anything changed? If not, you then need to ask, do I need to change something? There is no single diet that works for every person. You'll see people give advice like "you've got to do keto" or some other specific diet. The fact is, you don't know if that diet will work for you or not. Although it would be nice to say, "here's the key" it just doesn't work that way. What you need to do is find a diet that not only helps you lose weight and remain leaner but is one you can also follow for the rest of your life without it being a burden.
However, regardless of which diet religion you choose to follow, there are a few things that you should consider:
- Stay away from the following:
- ultra-processed foods (10 ingredients or more)
- refined grains
- artificial sweeteners
- anything with added sugar
- Consider the following:
- 20-30 different plants per week (this doesn't have to be huge quantities and includes not only veggies but also herbs, spices, nuts, seeds berries, fruits, fungus, etc. This high amount of diversity will feed your gut microbiome and send satiation signals.
- I'm not saying you need to be a vegetarian, this can be done on any diet.
- ensure you are getting enough protein (animal or plant-based)
- ensure you are very well hydrated
Diverse plants and good protein will keep you feeling satiated and less hungry.
One of the most valuable things I did was get a continuous glucose monitor and watch how my body responded to certain foods. It can be surprising to see what causes glucose to rise, which can lead to insulin spikes and fat storage. When you start getting a handle on what foods keep levels low, you can start getting really creative and eat wonderful meals.
Consider starting a food log, but not one to track calories and such, but a log to track how you feel after meals. If you feel hungry 1-2 hours after a meal and/or lethargic, that is a meal you probably don't want to eat regularly. If a particular meal sticks with you for 3-4 hours and your energy is level, that's a keeper. It can take some experimentation, but if you are mixing in things that send your glucose/insulin up and down, it can lead to swings in hunger and the disruption of some key hormonal signals.
If you can find a progressive dietician who is familiar with the latest microbiome research, that would be a great place to start.
And, to close, I'll say I am neither a doctor, nutritionist, or anything. I'm just a person trying to keep what I've achieved after surgery. I"m 18 mos. post op, and so far so good. There are people on this forum, and I have a couple of friends to are 10-15+ post op. I know for a fact, my friends who have maintained have done it with good food choices, and I would imagine the others on this forum who have long term success would tie it back to the choices they've made along the way, too.
It's hard because I do believe that once obese, we are forever on a pretty slippery slope that could lead us back to where we started prior to surgery. It's a lifetime battle.
You can totally do it. Examine where you are and start making small changes, nothing really radical. Don't go to extremes. Small movements toward healthy choices and then integrate it into your life permanently.
Good luck!!
