Eating Out After WLS: Tips for Confident and Healthy Dining

Let's dive into the world of dining out after weight loss surgery and how you can approach it with confidence and ease. It's common to feel a bit apprehensive when you are starting to eat out after your weight loss journey, especially with concerns about making the right choices and staying on track.

For many, the thought of dining out post-surgery brings up valid worries- like ensuring food choices are gentle on your stomach and letting social occasions derail your progress. These concerns are normal, but with a few practical strategies, you can enjoy dining out while maintaining your health goals.

In this blog, I'll share effective tips to help you navigate eating out after WLS. 

1. Look at the Menu Beforehand

Before heading out, take a moment to check the menu or think about what foods will be available where you're going. Whether it's a restaurant, café, or someone's home, knowing the options in advance can help you feel more at ease. If it's a new place, look it up online beforehand to pick out some suitable choices. This preparation is key because social settings can be bustling and full of distractions, making it challenging to make mindful choices in the moment. 

This proactive approach allows you to identify dishes that are gentle on your tummy and high in protein, helping you maintain your health goals. Knowing what to expect beforehand reduces the stress of making decisions in a social setting, ensuring you can enjoy your meal confidently and comfortably.

2. Don't go starving.

It's crucial not to arrive at a meal feeling excessively hungry. Many individuals believe skipping a pre-meal snack will help them avoid consuming extra calories while dining out. However, this approach can often lead to overeating. It's essential to maintain a regular eating schedule to support your body's nutritional needs and promote healthy eating habits. When we're extremely hungry, it becomes challenging to eat slowly and stop when we're satisfied. 

We've all experienced moments of intense hunger where our bodies seem to demand immediate nourishment at a cellular level, compelling us to eat quickly to quell those sensations. This primal response is natural but can derail weight management efforts by causing us to consume more calories than necessary.

Being overly hungry compromises our ability to eat mindfully and affects our body's ability to regulate blood sugar levels effectively. This can lead to cravings for high-calorie, quick-energy foods, which may not align with the dietary guidelines recommended after bariatric surgery. 

Furthermore, consuming large quantities of food in short periods can strain the stomach post-surgery, potentially causing discomfort.

Maintaining a consistent eating schedule helps stabilize blood sugar levels, manage hunger more effectively, and support sustainable weight management. Eating regular, protein-dense meals and snacks throughout the day, helps you control hunger cues, make healthier food choices, and enjoy your dining experiences without the stress of extreme hunger. With this, you’ll be able to support your physical health and reinforce positive eating behaviors that contribute to long-term success after bariatric surgery.

3. Ask for a smaller plate/ Place the food you want to eat on the plate.

When dining out at a restaurant or café, you're often served with large portions on your plate. It can feel daunting to ask for smaller plates, like bread plates, but it can make a significant difference.

Opting for a smaller plate allows you to practice portion control effectively. Transferring a moderate amount of food from the larger plate to a smaller one, helps you gain a clearer perspective on how much you're consuming. This practice helps in managing portion sizes and prevents overeating, which is crucial for maintaining your weight loss goals after bariatric surgery.

Portion control offers several benefits beyond weight management. It allows your stomach to process food more comfortably and efficiently. Moreover, consuming smaller portions helps regulate blood sugar levels, which is beneficial for overall health and energy levels throughout the day.  Adopting portion control as a habit when eating out empowers you to make mindful choices that align with your dietary needs and promote long-term well-being. It's a simple yet powerful strategy to enjoy your meal while staying on track with your health journey.

4. Take the container/ ask to box it up

Let's talk about managing leftovers when dining out. It's a smart strategy to box up the portion of your meal that feels right for you that day. By doing this, you avoid the temptation to keep eating beyond your satisfaction point. Taking care of leftovers promptly helps prevent overeating and ensures you have a meal ready for later, which can be convenient and satisfying.

This approach is especially beneficial after bariatric surgery, as it supports portion control and mindful eating. Tips three (asking for a smaller plate) and four (boxing up leftovers) go hand in hand. They can be used together to help you make informed food choices and maintain your health goals while dining out. 

5. Practice the protein bites ratio method, eat slowly, and stop when satisfied.

I often emphasize the importance of a protein-focused approach to eating, not just when dining out. This strategy, which I call the protein bites ratio, involves prioritizing protein in your meals to stay on track with your health goals. It can be a bit daunting, especially if you're used to measuring food portions. Here's how it works: aim to have two to three bites of protein for every bite of wholegrains, vegetables, or fruits on your plate. Whether you're at home or dining out, this method helps you maintain a diet and supports your body's nutritional needs after bariatric surgery. Eating slowly and stopping when you're satisfied further enhances this approach, ensuring you enjoy your meal while staying mindful of your portions and health objectives.

Eat slowly, take small bites, and stop when you're satisfied. This approach helps you stay mindful of how much you're eating and keeps protein as the main focus of your meal. Aim for two to three bites of protein for every bite of other types of food on your plate. For example, if you're having chicken, beef, lamb, fish, or seafood, take two or three bites of these proteins for every bite of vegetables or other sides.

You might have three bites of fish for every one bite of carrot or two bites of chicken for every one bite of pumpkin.

Conclusion

Navigating the world of dining out after weight loss surgery can feel daunting, but with a few practical strategies, you can approach it with confidence and ease. Planning ahead, maintaining a regular eating schedule, practicing portion control, managing leftovers, and prioritizing protein, can help you enjoy eating out while staying on track with your health goals.

These tips not only support your physical health but also promote positive eating habits that contribute to your long-term success after bariatric surgery.

If you have had WLS (bariatric surgery) before and want to stay informed and motivated on your weight loss surgery journey, subscribe to The Bariatric Nutrition Coach Podcast to catch up on all episodes, including Episode 4 -Eating Out After WLS. The podcast is designed to support your weight loss surgery journey.

Written by Jane Stoltze, Bariatric Dietitian, RD