Had WLS? Best to avoid drinking your calories

Having undergone weight loss surgery (WLS), you're now on a journey to a healthier lifestyle. One of the key factors in your success is not just what you eat, but what you drink.

Why do I bring this up? Well, after WLS, it's common to experience a strong preference for liquid calories. This can be due to a variety of reasons: ease of consumption, the comfort of familiar tastes, or the misconception that liquids are less impactful on weight than solid foods. However, this couldn't be further from the truth. High-calorie fluids can quickly add up, leading to slower weight loss or even weight regain.

In this blog, we aim to address why it's essential to avoid high-calorie fluids post-surgery and offer practical, healthier alternatives.

Why High-Calorie WLS Fluids Are Problematic

High-calorie fluids are problematic and here is why:

• Quick Consumption and Caloric Density

One of the main reasons high-calorie fluids are problematic is their ease of consumption. Unlike solid foods, liquids can be consumed quickly and in large quantities without making you feel as full. This rapid intake allows a significant number of calories to be ingested in a short amount of time. For example, a large smoothie or milkshake can contain hundreds of calories, yet it can be consumed in just a few minutes.

• Blood Sugar Spikes and Hunger Pangs

Many high-calorie fluids are loaded with sugars, which can cause rapid spikes in your blood sugar levels. When you drink a sugary beverage, your blood sugar levels rise quickly, providing a temporary burst of energy. However, this is followed by a sharp drop in blood sugar levels, often leaving you feeling hungry again soon after. This cycle of blood sugar spikes and crashes can lead to increased hunger and cravings, making it difficult to stick to a healthy eating plan.

• Risk of Dumping Syndrome

Dumping syndrome is a condition that can occur after weight loss surgery when food or fluids move too quickly from your stomach to your small intestine. High-sugar and high-fat fluids are particularly likely to trigger this condition. Symptoms of dumping syndrome include nausea, vomiting, diarrhea, abdominal cramps, dizziness, and a rapid heartbeat. These symptoms can be quite unpleasant and can interfere with your ability to maintain a healthy diet.

• Hidden Calories

High-calorie fluids often contain hidden calories that can be easily overlooked. For instance, a seemingly healthy juice or smoothie can be packed with added sugars, yogurt, or ice cream, significantly increasing calorie content. These hidden calories can add up quickly and sabotage your weight loss efforts. It's important to read labels and be aware of what goes into your drinks to avoid these hidden pitfalls.

• Slowing Down Weight Loss

Drinking high-calorie fluids can significantly slow down your weight loss progress. The extra calories from these drinks add up, making it harder to create the calorie deficit needed for weight loss. During the weight loss phase after surgery, it's crucial to minimize calorie intake from non-nutritive sources and focus on nutrient-dense foods and drinks. 

High-Calorie Fluids to Avoid

After weight loss surgery, it’s crucial to be mindful of the liquids you consume. High-calorie fluids can quickly add up, often without you even realizing it. Here are some common high-calorie drinks you should be wary of:

1. Smoothies and Juices
While often perceived as healthy, smoothies and juices can be calorie-dense, especially when they include ingredients like yogurt, ice cream, or multiple servings of fruit. For example, a single smoothie can easily contain over 600 calories.

2. Milkshakes

Milkshakes, especially those from fast-food chains, are packed with sugar and fat. A large milkshake can contain more calories than a full meal, making it a significant source of unwanted calories.

3. Soft Drinks (Sodas)
Regular sodas are high in sugar and provide no nutritional value. Just one can of soda can contain around 150 calories, all from sugar.

4. Cordials and Syrups
These concentrated flavorings are often added to drinks to make them more palatable, but they can also add a lot of hidden sugars and calories.

5. Alcohol
Alcoholic beverages, including beer, wine, and spirits mixed with sugary mixers, are high in calories and can impair your judgment, leading to poor dietary choices.

6. Large Milky Coffees
Drinks like lattes and cappuccinos made with full-fat milk can be very calorie-dense. Adding syrups or sugar only increases the calorie count further.

Better Choices for WLS Fluids

Choosing low-energy fluids after WLS can make a significant difference in your weight loss journey. Here are some healthier alternatives to high-calorie drinks that will help you stay on track:

• Flavored Water
   

Plain water can be challenging to drink, especially post-surgery. Enhancing its flavor can make it more appealing. Consider adding diet cordial, slices of fruit, or fresh herbs. Infused water not only tastes better but also adds a hint of flavor without extra calories.

• Herbal Teas and Tea Infusions

Herbal teas are a great low-calorie option. They come in various flavors, providing variety and making hydration enjoyable. Opt for teas without added sugars or artificial sweeteners to keep calorie intake minimal.

• Broth or Low-Salt Stocks

In cooler months, broths and low-salt stocks are comforting and hydrating. They provide a savory alternative to sweet drinks and are usually low in calories. Homemade broths can be particularly nutritious and free from unwanted additives.

• Plain Water

While it might be challenging for some, plain water is still the best option for staying hydrated. If you find it difficult to drink plain water, try it at different temperatures or with a splash of lemon or lime juice to enhance the taste.

Benefits of Choosing Low-Calorie Fluids

• Supports Weight Loss

Low-calorie fluids help maintain the necessary calorie deficit for weight loss. Avoiding high-calorie drinks,  ensures that your calories come from more filling and nutritious food sources.

• Prevents Blood Sugar Spikes

Low-calorie fluids, particularly those without added sugars, help prevent the rapid blood sugar spikes and subsequent crashes that lead to hunger and cravings. This helps you stay satisfied for longer periods.

• Reduces Risk of Dumping Syndrome

Opting for low-sugar and low-fat drinks minimizes the risk of dumping syndrome, allowing you to feel more comfortable and avoid unpleasant symptoms.

• Hydration Without Hidden Calories

Many low-calorie drinks, like flavored water and herbal teas, provide hydration without hidden calories. This helps you stay hydrated without inadvertently consuming extra calories.

Special Considerations

Here are some things to consider:

1. High-Protein Smoothies for Early Post-Surgery Days

In the initial days and weeks following weight loss surgery, your dietary needs are quite specific. High-protein smoothies can be a valuable part of your nutrition plan during this period. These smoothies help you meet your protein requirements while your stomach heals and adapts to smaller portions. However, it’s important to choose or prepare high-protein smoothies that are low in carbohydrates and added sugars.

• Protein Powders: Opt for protein powders that are specifically formulated for bariatric patients. These powders are typically high in protein and low in carbohydrates and sugars.
• Ingredients: When making your smoothies, use unsweetened almond milk, water, or low-fat dairy as a base. Add a scoop of protein powder, and consider including low-sugar fruits like berries or vegetables like spinach for added nutrients without excessive calories.
• Portion Control: Be mindful of portion sizes to avoid over-consuming calories. A small smoothie can still provide a significant amount of protein without adding too many extra calories.

2. Recognize the Hidden Calories

Being aware of the hidden calories in seemingly healthy drinks is crucial for staying on track. Here’s how to stay vigilant:

• Read labels: Always check the nutritional information on store-bought drinks. Look for added sugars, high carbohydrate content, and overall calorie count.
• Homemade options: Whenever possible, prepare your drinks at home. This way, you have full control over the ingredients and can avoid unnecessary additives.
• Consult your dietitian: Regularly discuss your dietary choices with your bariatric dietitian. They can provide personalized advice and help you make informed decisions about your fluid intake.

Conclusion

To wrap up, understanding the impact of your beverage choices post-weight loss surgery (WLS) is essential for achieving your health goals. Opting for low-calorie alternatives such as flavored water, herbal teas, and nutritious broths, can support your journey toward better health while maintaining hydration and satisfaction.

If you're ready for personalized support tailored to your WLS journey, consider enrolling in the Bariatric Nutrition Bootcamp. This transformative four-month coaching program offers a range of educational resources and support levels designed to help you navigate the challenges of post-surgery nutrition. Whether you're seeking to master WLS foundation habits, refine your meal planning skills, or regain confidence in your food choices, our boot camp provides the tools and guidance you need.

Written by Jane Stoltze, Bariatric Dietitian, RD