WLS Back on Track Plan without Using Protein Shakes
The primary goal of getting back on track is eliminating high carbohydrate foods. It does not require all protein shakes to do so!
Many back on track plans include several protein shakes. While this method can be helpful for some, it is not always necessary or beneficial. This alternative may be more affordable than protein shakes as well as keep hunger more controlled using food based protein that has more texture instead of liquid protein shakes. (Members: See Do’s and Don’ts of Protein Video Course! Also this video…”The Highlighter Marker“)
The first 3-5 days of omitting breads, pasta, rice and desserts are the hardest days. Your body will likely feel tired and hungry as it adjusts to a lower intake of carbohydrates. During the 5 day period it may be more helpful to eat small frequent meals and increase your water intake (aiming for 100 ounces a day).
After the 5 day period it is recommended to transition to a post-op eating plan of three meals per day with 70% of the meal coming from a solid protein and the rest for non-starchy vegetables. This is also more realistic as hunger should be much more manageable after the 5 day period. The same would be true after a 5 day period of protein shakes – transition to a longer term low-carb, post-op eating plan. (Members, refer to the Back on Track Video Course!)
The “food equivalent” of a protein shake is roughly two ounces of protein. Therefore two ounces of low-fat cheese is similar to drinking a protein shake. The sample plan below showcases 5 small meals of 2 ounces of protein. These are just examples and the plan can easily be moved around and adapted. As I often recommend, use the Baritastic app to journal your food intake and refer to the pie chart for protein, carbohydrate and fat ratios. The image below shows the common goals I recommend for most of my patients. (Members, remember to connect with me on Baritastic and email me if you’d like me to review your journal!)
Sample No Shake Plan:
This plan is not meant to replace medical advice. This is a sample plan to get back on track and rid your body of the addictive nature of high carbohydrate foods. It is primarily designed for post-op patients but can be used for pre-surgical weight loss patients using slightly larger portions.
Breakfast: 2 hard boiled eggs
Snack: 2 low-fat string cheese
Lunch: 2 ounces lunch meat, ½ cup raw veggies
Snack: 2 ounces canned tuna
Dinner: 2 to 3 ounces of chicken or lean beef with ½ cup veggies
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