After gastric bypass, gastric banding, or gastric sleeve surgery for weight loss, we know that to lose weight and maintain weight loss, we need to eat a healthy, high-protein diet. In these tough economic times, one naturally worries about the cost of a special diet. Follow these helpful tips to keep your weight loss diet going without breaking the bank. By putting extra effort into planning, shopping and preparing meals, you can easily save money and pursue a nutritional program that will benefit our health today and in the future.
- Create a weekly menu with dinner. Focus on protein dishes that can be repurposed as lunch. Side dishes should be fresh seasonal vegetables and fruits or frozen vegetables that require minimal preparation.
- Plan on two or three “routine” breakfast choices. Most WLS sufferers have a lower tolerance for food upon waking and eventually find a few things that settle well on their stomach pouch first thing in the morning. Keep these routine picks handy so you don’t start the day with a grumpy bag.
- Follow the weekly grocery sales ads and take advantage of special offers and coupons. Use grocery store loyalty cards for extra savings. Avoid selling processed simple carbohydrates (junk foods) as these foods are known as “slider foods” and are a common cause of weight gain in WLS sufferers. Remember that a slider chuck on sale is still a slider chuck.
- Shop for items that can be used in multiple recipes and meals, like canned beans, eggs, and flash frozen chicken and fish cuts. Stock up on sale items and pack and freeze bulk purchases for single meals or single serving sizes to avoid waste.
- When shopping, follow the “protein first” rule and make protein choices first. Look for fresh lean cuts of meat, pork and lamb in the meat department. Add poultry and fish from the meat section or frozen meat section. Buy low-fat milk protein and choose low-fat cottage cheese and yogurt, as well as eggs. Add plant-based protein to your diet with canned beans, dried beans and legumes, and tofu products.
- Take advantage of locally grown produce, available seasonally at street stalls and farmers markets. For a movement bonus, collect your produce on farms and orchards to pick your own to save money and burn calories.
- Eliminate expensive drinks from your diet in favor of filtered tap water. It’s cheaper and better for the environment. Flavor the water with a squeeze of fresh lemon or fresh ginger. Add frozen berries for a refreshing treat. Prepare sun tea with tea bags instead of buying manufactured tea beverages. You get a purer drink and save money too.
- Prepare your meals at home instead of eating out. You can control the ingredients and avoid things that interfere with your healthy eating goals after weight loss surgery.
- Build on your experience each week to become a health-conscious and value-conscious shopper so you can enjoy your healthy life after weight loss surgery.
Thanks to Kaye Bailey
