Three strategies to combat your cravings after Bariatric Surgery

hunger and cravings weight regain

If you have had weight loss surgery and noticed the return of your cravings, this blog is for you. It can feel scary when cravings come back after your weight loss surgery. The period of having no cravings and reduced appetite (or none at all) is a big relief for many people, so when the strong desire for certain foods reappears, it can lead you to feel out of control.

Before we get into some of the strategies I use with my clients to manage their cravings, I want to talk about how the return of your cravings is normal. I want you to know that it is expected that your appetite and cravings will return (to varying degrees) at some stage after your surgery. This is a natural part of the process as your body adjusts to its new state.

Cravings can come back for a variety of reasons. Hormonal changes, the natural healing process, and psychological factors all play a role. Your body is adapting to a new way of eating and a different digestive process, which can trigger cravings. Additionally, emotional factors, such as stress or changes in your routine, can also contribute to the resurgence of cravings.

The Importance of Managing Cravings

Cravings are not just about physical hunger; they can have a significant psychological impact as well. After undergoing weight loss surgery (WLS), many people experience a period where their appetite is significantly reduced, and cravings are minimal or non-existent. This phase can feel like a welcome respite from the constant battle with food that many faced before surgery. However, when cravings return, it can be alarming and disheartening.

The sudden reappearance of strong desires for certain foods can lead to feelings of anxiety, frustration, and even guilt. You might worry that your cravings signal a loss of control or fear that they will derail your weight loss progress. It's important to recognize these feelings and understand that they are a normal part of the post-surgery journey.

How Cravings Can Affect Your Weight Loss Goals

Unmanaged cravings can pose a significant challenge to achieving and maintaining your weight loss goals. If not addressed, cravings can lead to overeating or making unhealthy food choices, which can stall your progress or even lead to weight regain. Here are some specific ways that cravings can impact your weight loss journey:

Increased caloric intake: Giving in to cravings, especially for high-calorie, nutrient-poor foods, can significantly increase your daily caloric intake, making it harder to create the caloric deficit needed for weight loss.
Emotional eating: Cravings can often be linked to emotional triggers such as stress, boredom, or sadness. If you turn to food to cope with these emotions, it can become a cycle that's hard to break and can negatively impact your mental and physical health.

Understanding that cravings are a normal part of the post-surgery journey is the first step. Now, let's explore three practical strategies to help you manage these cravings, so you can continue to reach your bariatric surgery goals and maintain them in the long term.

Strategies for Combating Cravings

Here are three ways that you can manage your cravings after WLS:

1. Prioritize Protein Intake

After weight loss surgery, your nutritional needs change dramatically. Protein becomes a key player in your diet for several reasons:

Promotes healing: Your body needs protein to repair tissues and heal properly after surgery.
Maintains muscle mass: Protein helps preserve lean muscle mass, which is crucial for maintaining your metabolism.
Enhances satiety: Protein-rich foods can help you feel fuller for longer, reducing overall hunger and cravings.

Given its critical role, ensuring you consume enough protein every day is one of the first steps in managing post-surgery cravings.

It’s not just about how much protein you eat but also when you eat it. Spreading your protein intake throughout the day can help manage cravings more effectively:

Start with a protein-packed breakfast: Consuming protein in the morning can set a positive tone for the rest of the day. Eggs, Greek yogurt, and high-protein smoothies are excellent breakfast choices.
Include protein in every meal and snack: Aim to have a source of protein in each meal and snack to maintain steady energy levels and reduce hunger. Think lean meats, dairy products, beans, nuts, and seeds.
Prioritize protein at dinner: While it’s important to spread your protein intake, having a satisfying protein-rich dinner can help curb evening cravings.

2. Leave The Dieting Mindset Behind

Many individuals who undergo weight loss surgery have a long history of dieting. This often includes years of restrictive eating, labeling foods as “good” or “bad,” and experiencing the cycle of deprivation and bingeing. While dieting might have seemed like the only way to control weight before surgery, it’s essential to move away from this mindset after your procedure. The dieting mindset can be harmful in several ways:

Feelings of deprivation: Strict diets can leave you feeling deprived, which can trigger cravings and lead to overeating.
Guilt and shame: Labeling foods as “bad” can create feelings of guilt and shame when you eat them, which can negatively impact your relationship with food.
All-or-nothing thinking: Dieting often involves black-and-white thinking, where you’re either “on a diet” or “off the wagon.” This can make it challenging to maintain a balanced approach to eating.

Food freedom is the idea that all foods can fit into a healthy diet, and no foods are off-limits. This approach encourages a balanced and flexible way of eating, where you listen to your body’s hunger and fullness cues and make choices that nourish and satisfy you. Embracing food freedom can help you reduce cravings, improve your relationship with food, and increase satisfaction.

It is important to pay attention to your hunger and fullness cues, and eat slowly to savor your food. This can help you tune in to your body’s needs and make more mindful choices. Instead of thinking about what you shouldn’t eat, focus on what you can add to your diet to nourish your body. This can include incorporating more fruits, vegetables, whole grains, and proteins.

Additionally, enjoy your favorite treats in moderation. This can help prevent feelings of deprivation and reduce the likelihood of bingeing.

3. Move Your Body Regularly

Does it come as a surprise that I put moving your body (exercise) on the list? Many people immediately associate exercise with weight loss, but that's not the only reason it's beneficial. Regular physical activity plays a crucial role in managing cravings and supporting your overall health after weight loss surgery.

Exercise has numerous benefits beyond burning calories.

Here are some key benefits of incorporating regular physical activity into your routine:

Maintains lean muscle ass: After weight loss surgery, preserving muscle mass is essential for keeping your metabolism active. Exercise, particularly strength training, helps maintain and build muscle.
Reduces stress and anxiety: Physical activity is a powerful stress reliever. It helps reduce levels of the stress hormone cortisol, which can trigger cravings for comfort foods.
Improves sleep quality: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Good sleep is crucial for managing hunger hormones and reducing cravings.
Enhances mood: Exercise releases endorphins, which are natural mood boosters. A better mood can reduce emotional eating and help you make healthier food choices.
Supports heart health: Cardiovascular exercises like walking, swimming, or cycling improve heart health and overall fitness, contributing to long-term well-being.

Cravings often have an emotional component. You might not be physically hungry, but you want to eat to meet an emotional need, distract yourself, relax, or help you numb out. The key to incorporating exercise into your routine is finding activities you enjoy.

Conclusion

Managing cravings after bariatric surgery is crucial for maintaining your weight loss and overall health. These strategies help create sustainable, healthy habits that support your weight loss journey and beyond.

If you've had weight loss surgery or are considering it, stay informed and motivated by subscribing to The Bariatric Nutrition Coach Podcast for expert advice and inspiration. This podcast is designed to give insights, tips, and expert information to help you in your weight loss surgery journey.

Written by Jane Stoltze, Bariatric Dietitian, RD