Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
Snack Smarter After WLS
When craving strikes, it’s so convenient to grab a bag of chips and a glass soda and you are good. But snacks such as these are not healthy for your body and can gravely affect your weight loss journey. So what to do instead? Eat snacks smarter!
Here are some tips to help you get started.
Five things to help you snack smarter after WLS
1. Snack on Protein rich morsels!
a ) Keeping you feeling full
b) Telling your brain you have had enough to eat
c) Regulating your blood sugars and insulin.
Foods that spike insulin like carbs and sugars will DRIVE hunger and need to be kept to a minimum.
2. Snack only when you’re truly hungry
Avoiding unnecessary calories by eating when you are not hungry is key to losing the weight you are trying to shed after WLS, but not only that - now, make this your mantra “where insulin is present, fat loss cannot happen”
This is why we spread out feeding windows, and stick to low GI adequate protein snacks between meals - this will bring about the best results after your gastric sleeve or bypass surgery and beyond.
3. Avoid grazing
Grazing is when you use snack foods multiple times a day to feed, rather than 3 substantial meals and a few snacks when hungry in between
Structure your 3 main meals so they are satisfying enough to keep you feeling full for a good few hours - they should be structured using a Bariatric Portion Plate and Bowl
or if you’re out and about, use the handy Portion Mat
Snacks are protein rich such as eggs, yoghurt, protein balls, tuna and crackers, hummus and crackers, nuts and seeds, keep it simple and “real Food” based.
4. Snack mindfully- not mindlessly
5. Plan ahead
Protein rich foods are actually hard to come by - CARBS are everywhere, and carbs will tend to be the default if you don't have anything worthy of your snacking enjoyment with you!
Carry non perishable snacks like nuts, seeds, packaged protein bar/balls with you.
Or pack in an insulated lunch box, your meals and snacks for the day so you are set up for total protein snacking success!!!
BHSc Nutritional and Dietetic Medicine