Feeling Hungry?

Tiny Tummy Tips, Issue #62: Hungry After Bariatric Surgery?

Many people are told they won’t feel hungry after surgery, so it can be a bit of a surprise when you actually DO!

If you’ve started to feel hungry, don’t panic.

Here are a 6 Top Tips that will help:

Eat Your Protein First

You’ve likely heard this before, but if you’ve gotten away from doing so...

...now is a good time to restart the habit.

Eat.Protein.First.

High Protein Bariatric Diet: A Beginners Breakdown
High Protein Bariatric Foods

Choose Solid, Dense Proteins

Once you’re out of the healing stage, it’s best to choose solid, dense proteins like chicken, turkey, fish, shrimp, and even lean ground turkey/chicken/beef in place of the liquid and soft mushy proteins (protein shakes, yogurt, etc.)

Solid dense proteins take longer to chew, and longer to break down in your stomach. Therefore, they’ll keep you fuller and for longer.

Add Bulky Non-Starchy Veggies

This is ALWAYS a good idea, but an especially good idea if you still INSIST on having soft proteins:

• Use your nonfat Greek yogurt as a dip (mix with salsa or seasonings like Ranch powder, taco seasoning mix, Everything but the Bagel, etc.) for broccoli, cherry tomatoes, sweet mini peppers, radishes, and/or cucumbers.

• Add diced cucumbers, tomatoes, scallions, and peppers to your cottage cheese.

• Make “green smoothies” using dark greens, and vegetables.
Anatomy of a Bariatric Green Smoothie

Don’t Eat and Drink at the Same Time

Separate your fluids from your meals. You may have done so immediately following surgery, but this seems to be one habit that many people fall away from doing.

Get back to the basics.

Stop drinking as soon as you start eating. Then, avoid drinking for 15-30 minutes after finishing your meal.

Eat More Fiber

Translation: Eat more beans, vegetables and fruits. Plant foods are the ONLY foods that have fiber.

Fiber expands in your stomach and helps you feel full. It also delays stomach emptying, so it helps you stay full longer too.

Did you know…

…one of the highest fiber fruits is RASPBERRIES!

Add some to your protein smoothies, yogurt, cottage cheese, or your salads.

And, did you know…

ARTICHOKES are one of the highest fiber veggies.

Buy one today and steam it. Use salsa or cocktail sauce for dipping the leaves in lieu of butter.

Metamucil

You can also try drinking Metamucil before a meal. While it doesn’t have all the protective antioxidant nutrients like vegetables and fruits do…

…the psyllium husk fiber provides a sense of fullness and delayed stomach emptying.

Are You REALLY Hungry?

Learn to Differentiate Head Hunger from Physical Hunger

In Conclusion

For some of you, hunger may return right away and for others it may be a year or two before it comes back. And for a few fortunate ones, it never comes back.

But knowledge is power! And now you’re armed with what to do should hunger rear its ugly head!

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Tiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.

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Comments? Ideas? Feedback?

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See you in the next issue!

In Health,

Suzette Kroll, RDN
BariatricDietGuide.com

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