Navigating post-bariatric surgery nutrition can be challenging, especially when surrounded by convenient but unfulfilling processed options. In this blog, we’ll uncover why certain popular choices may hinder your progress and explore healthier, more satisfying alternatives.

The Problem with Processed Protein Shakes

Many bariatric patients lean heavily on pre-made protein shakes like Core Power or Premier Protein for their daily protein intake. While these shakes deliver around 26g of protein, their ingredient lists often contain artificial additives like carrageenan, sucralose, and acesulfame potassium. These ingredients can cause digestion issues and aren’t as nutrient-rich as whole foods.

Alternative:
Instead of a protein shake, consider:

• A can of tuna: Packed with 26g of protein and much more filling.
• A serving of shrimp: Equivalent protein but more satisfying due to volume.

Most bariatric patients can’t even finish a can of tuna or a plate of shrimp in one sitting, showcasing how whole foods keep you fuller for longer.

Understanding Protein Needs Post-Surgery

A common misconception is that bariatric patients need to consume 100-150g of protein daily. Unless you’re engaging in intense exercise like HIIT workouts, this amount is excessive.

What You Actually Need:

• 60-80g of protein per day.
• Around 10-15g of protein per meal is sufficient.

Excess protein gets stored as fat if not utilized, so there’s no need to aim for extreme amounts.

Processed Snacks vs. Whole Food Options

Let’s compare some commonly consumed processed snacks with healthier, whole-food alternatives:

1. Cheese & Nuts Snack Packs

   • Calories: ~180
   • Protein: 7g
   • Why it’s a poor choice: High in fat, low in satiety, and may cause digestion issues.
   • Alternative: Half a cup of cottage cheese with half a banana. It provides 14g of protein and is more filling.

2. Protein Bars

   • Calories: ~190
   • Why it’s a poor choice: Often loaded with artificial ingredients like erythritol and soluble corn fiber. These bars are highly processed and offer little satiety.
   • Alternative: Greek yogurt with honey, chicken and broccoli, or plain rotisserie chicken.

Keto Sweets and Their Impact

Keto-friendly treats like chocolate candies may seem appealing, but they’re often packed with artificial sweeteners and food colorings. These ingredients can spike hunger and lead to cravings.

A Better Option:

• Coconut yogurt with Lovebird cereal and a slice of banana.
• Swap coconut yogurt for Greek yogurt if you want more protein.

The Bigger Picture: Prioritizing Self-Care

At the heart of a successful bariatric journey is the ability to prioritize self-care. Prepackaged convenience foods often represent a shortcut, and relying on them can hinder long-term progress. Instead, focus on:

• Preparing whole, nutrient-dense meals.
• Practicing mindful eating.
• Making time for self-care and self-love.

Stop letting convenience dictate your choices. Instead, make deliberate decisions that align with your health goals.

Takeaway

Whole foods provide better satiety, essential nutrients, and long-term satisfaction compared to processed snacks. By prioritizing self-care and thoughtful food preparation, you’ll be better equipped to achieve lasting success on your bariatric journey.

Choose real, whole foods—and choose yourself.