Post-Bariatric Habits: Four Essential Nutrition Practices

Today, I want to share with you four essential nutrition habits that I start coaching my clients on as early as week three post-surgery (or when you start the puree stage post-surgery). Even when you’re not eating much, it’s never too soon to start practicing these habits.

As we go through each habit, ask yourself, “How am I doing with these habits?” Some may come naturally to you, and you might already be reaping the benefits they offer after WLS. Others might be areas you could work on, or perhaps you’ve never fully understood their importance. That’s okay! We’re here to learn and grow together.

These habits are foundational to your success after weight loss surgery. They will help you not only lose weight but also maintain your results long-term. So, let’s dive in and explore these post-bariatric habits, starting from week three after your surgery and beyond.

Habits to Embrace After WLS

Whether you’re just starting or looking to refine your routine, these tips are for you.

Habit #1: Having a Regular Eating Schedule

Establishing a regular eating schedule is one of the most crucial habits to adopt after weight loss surgery. I start this very deliberately from week three or approximately after people have had their weight-loss surgery. start. Why? When you create a structured routine for your meals and snacks, you set yourself up for success in several ways.

When we get into a regular eating schedule, it helps us reach our protein goals by the end of the day. It also allows time between those meals and snacks to drink fluid, and that helps you get to the end of the day to meet your fluid goals.
It creates a structure in your day that is very helpful for placing your multivitamins. Many people find it challenging to incorporate this new habit into their lifestyle after weight loss surgery, as they were not accustomed to taking multivitamins regularly before.

Adopting a regular eating schedule might require some adjustments, but the benefits are immense. It helps you avoid the discomfort and potential health issues that can arise from irregular eating patterns. Even on weekends or holidays, maintaining this habit is essential for your overall well-being.

Habit #2: Take Your Multivitamins Regularly.

Taking multivitamins daily can be a real challenge after weight loss surgery, especially if you weren't in the habit of taking vitamins or medications regularly before. However, this habit is crucial for your long-term health and well-being.

After WLS, your anatomy changes, affecting how your body absorbs and utilizes certain nutrients. This makes taking multivitamins a necessary part of your daily routine to prevent deficiencies. Each type of bariatric procedure has different requirements, so it's important to follow the specific multivitamin regimen recommended for you. For instance, those with a gastric band, sleeve, or bypass may need different combinations and amounts of vitamins.

Even though deficiencies might take several years to show up in blood tests or through symptoms, skipping your multivitamins can lead to serious health issues over time. Just because your initial blood tests look good doesn’t mean your body can go without these essential nutrients.

My goal as your coach is to help you find the simplest and most effective multivitamin routine. We want to ensure you maintain healthy nutrient levels, avoid fatigue, and prevent other deficiency-related symptoms. If you struggle with remembering to take your multivitamins, it often helps to tie this habit to your regular eating schedule. When you eat regularly, it serves as a reminder to take your vitamins consistently.

Habit #3: Small bites, Chew well, Eat slowly

One of the most important habits to develop after weight loss surgery is changing how you eat, not just what you eat. This habit involves taking small bites, chewing well, eating slowly, and stopping when you are satisfied. Let’s break down each part and understand why it’s so crucial.

Small bites: After WLS, your stomach is smaller, and taking large bites can cause discomfort and hinder digestion. To help with this, try using smaller utensils, like a child’s spoon or fork, which can naturally limit the size of your bites.
Chew well: Thoroughly chewing your food aids digestion and helps prevent any blockages or discomfort. It’s essential to take your time with each bite, breaking down the food as much as possible before swallowing.
Eat slowly: Many of my clients struggle with this, often feeling they are already eating slowly, but post-surgery, your body needs even more time. Eating too quickly can lead to overeating and discomfort. If you’re pressed for time at work or juggling family responsibilities, it might be challenging, but it’s crucial to find ways to slow down your eating pace.
Stop when satisfied: After surgery, your hunger and fullness cues can change. You may no longer feel the same strong signals of hunger or fullness as before. It’s important to listen to your body and stop eating when you feel satisfied, even if you haven’t finished your plate. Learning to recognize these new cues will help you avoid overeating and ensure you’re giving your body just what it needs.

Reflect on how you’re doing with these aspects of eating. Are small bites and slow eating coming naturally to you, or do you find them challenging? Remember, this habit is about being mindful and attentive to how you eat, which can significantly impact your overall well-being after weight loss surgery.

Habit #4: Protein Bite Ratio

Unlike many bariatric centers that provide strict guidelines on portion sizes, I take a different approach. I focus on a protein-to-bite ratio to ensure you’re prioritizing protein in every meal.

Here’s how it works:

Under one year post-surgery: For those in the first year after surgery, aim for a 3:1 protein bite ratio. This means for every three bites of lean protein (like chicken, fish, tofu, prawns, or beef), have one bite of other foods (such as whole grains, vegetables, and fruits). This ratio helps ensure you’re getting enough protein, which is vital for your recovery and ongoing health.
Beyond one year post-surgery: After the first year, you can adjust to a 2:1 protein-bite ratio. This means for every two bites of protein, have one bite of other foods. As your ability to eat more increases over time, this adjusted ratio helps you continue to meet your protein goals while incorporating a broader range of nutrients from other food groups.

This habit, when combined with the practice of small bites, chewing well, eating slowly, and stopping when satisfied, creates a comprehensive approach to eating. It not only ensures you’re getting enough protein but also helps you listen to your body and avoid overeating.

Everyone’s journey is different, and your capacity to eat may vary from day to day. Focusing on the protein-bite ratio rather than fixed portion sizes, helps the body to adapt while still meeting your nutritional goals. This approach supports your long-term health and helps maintain the weight loss achieved through surgery.

Reflect on where you are in your journey. Are you sticking to the 3:1 ratio if you’re within the first year post-surgery, or have you transitioned to the 2:1 ratio if it’s been longer?

Conclusion

Embracing these four essential post-bariatric habits—establishing a regular eating schedule, taking your multivitamins daily, practicing mindful eating with small bites, and prioritizing protein—set you up for long-term success.

Remember, it’s never too early to start practicing these habits, even when you’re just a few weeks post-surgery. As you reflect on your progress, be kind to yourself and recognize that this journey is about making small, positive changes that add up over time

If you have had WLS or bariatric surgery before and want to stay informed and motivated on your weight loss journey, subscribe to the Bariatric Nutrition Podcast to catch up on all episodes, including Episode 8 - Four Nutrition Habits To Embrace After WLS. The podcast is designed to support your weight loss journey.

Written by Jane Stoltze, Bariatric Dietitian, RD