1. You will take time to get back to normal food

It will take at least 5-6 weeks to go from only liquids back to eating normal textures (like salads and meat). Taking your time is the best way to help to stomach heal so be patient! Some people take longer to get back to foods like tough meats and carbohydrates like bread, pasta or rice.

2. Your meals will be small

Aim for meals or snacks that are 1 cup in size (about the size of your fist). This is roughly what will fit comfortably in your stomach after weight loss surgery. Having said that, everyone is different so it’s important to stop eating when you feel full.

3. PROportions are also important

While your meal sizes are very important, the proportions of what is on your plate matter a lot. For example, if you eat 1 cup of pasta you will get a lot of carbohydrates and less protein. But if you eat 1/2 cup protein with a little vegetables and carbohydrates it’s easier to fit in the protein and fibre that you need.

4. Protein and fluids are your friends

The most common problem I see with people after a weight loss surgery is not getting enough protein and fluid. Aim for at a serve of a protein-rich food at every meal. If you don’t get enough protein you can muscle strength. In terms of fluids you should aim for at least 1.5L of low calorie drinks per day (think water, tea, instant coffee, diet drinks etc.).

5. You will be taking vitamins (for life)

Weight loss surgery changes the structure of your stomach so you need to take vitamins long term. Which vitamins to take can be quite individual and based on your blood test results.

6. You need to change your lifestyle

There are a lot of behaviours that need to be different after weight loss surgery. You will need to chew a lot, eat small bites and take time with your meals. You can’t drink with meals, need to choose mostly unprocessed foods, and exercise most days. In the first few weeks, you will be aware of the physical change in your stomach. But it’s over the following months that you will need to change your behaviour to reach your goals.

7. Your hunger is there to help

In general, the people I see who are successful after surgery are the ones who are in tune with their hunger levels. Some people don’t feel hungry for months after surgery but hunger comes back with time. There are a few signs of hunger: an empty or gnawing feeling underneath your rib cage, shakiness, a loss of energy or a loss of concentration. These are all great indicators that it is time to eat. Once your hunger comes back, you want to feel a bit hungry before eating your meals or snacks (most of the time).

While there is a lot to learn about eating after surgery, these tips are a great place to start. If you need more information, you’re welcome to come in and visit me or send me an email on dietitian@lapsurg.net.au or follow me on instagram @lsadietitian