Aim at incorporating the food listed under the
following categories each day. Our efforts should not only be aimed at
weight loss towards a healthy weight loss.
Key-Whole grains/complex carbohydrates
Options-(select any 2 options each day)
# 1 roti (minus the oil/ghee)
# 2 heaped tablespoons of cooked
cereal like rawa, dalia, rice flakes (poha)
# 2 slices whole wheat bread
# 2 tablespoons of Wholemeal
Breakfast cereals (cornflakes, rolled oats)
To be restricted – maida and its product like
White bread, naan.
This food group is an important source of protein for vegetarians.
Key – For Vegetarians, 2 tablespoon of cooked
thick dal/pulse for lunch and dinner; Non Vegetarians can replace this group
with chicken/fish for one meal.
legumes and whole pulses in the night. Dals are the best options for dinner.
and incorporate at least 1 tablespoon of sprouts each day, in some form or
the other. Sprouting not only increases the nutritive value of pulses but
also improves digestibility.
use of soy in your daily diet. Replace a part of wheat flour with soy flour
while making roti’s and make use of soy chunks/nuggets in vegetable and even
NON VEGETARIAN GROUP:
Key 35-45g of fish, poultry or 1egg white every
No red meat
Trim all visible fat
Remove skin from poultry
Grill, bake or boil/steam. Avoid
Although milk and curds are essentially liquid
form of calories, they cannot be avoided due to calcium they provide.
Key-3 measuring cups (or 600ml) of skim
milk/curds to about 2 cups and use 30-45 g paneer (cottage cheese) or 25 g
cheese 3 times a week.
FRUITS AND VEGETABLES
Now you can do away with the juices and soups.
Start with peeled and deseeded soft fruits and vegetables.
Key-2-3 different vegetables and 2 pieces of
seasonal fresh or stewed fruit daily.
Remember-To include a portion of dark green or
orange vegetable daily.
FATS AND SUGAR
Limit your daily intake to 1-2 teaspoons of
sugar and 3-4 teaspoons of oil/ghee/butter.
The more the water intake, the better the
weight loss as it will keep your pouch full. Optimum intake of fluids is
also essential to prevent dehydration.
Key-2.5 liters of water/day
Remember-Do not mix solid food with fluids.
Liquids will make you feel full before you have consumed enough food. Low
calorie, non-carbonated liquids should not be consumed 30 minutes prior to
or 90 minutes after a meal.
FOODS TO BE RESTRICTED
honey and jaggery are ‘empty calorie’ foods that provide no other nutrient
except for calories and thus should be avoided. Products containing large
amounts of sugar should be omitted. e.g. jam, marmalades, preserves, drinks,
cordials, desserts, and other items that have sugar listed as one of the
first three ingredients. These foods have practically no nutritive value and
thus should be excluded from the diet.
fat foods such as chips, chocolates, puffs, pastries, pies and carbonated
drinks should be avoided.
beverages like whisky, beer, wine, port, champagne etc are also empty
calorie and thus we recommend you to stay away from them.
A few Guidelines. . . . . .
Eat three meals and two proteins snacks per day, not more than a cupful for
No munching in between meals. The stomach pouch
is created to hold the amount of food that can
fit into the cup. If you consume more than your
pouch size on a single occasion, you are likely to
feel sick and vomit. It is therefore essential
for you to learn how much your stomach can accept at
one time and not exceed that.
Aim at a balanced diet and prioritize proteins.
A well balanced diet is very essential. Now
that you have a smaller capacity to eat, you must eat the right foods and
avoid eating your stomach pouch with nutritionally poor foods. Protein rich
foods and complex carbohydrates are most suitable whereas foods high in fats
and simple sugars should be avoided.
We have to prioritize proteins when resuming
diet. Protein is important wound healing, sparing loss of muscle mass,
minimizing hair loss and preventing protein malnutrition. Foods high in
protein include dairy products, egg fish, poultry, tofu, dried beans and
During the month or so you might need to use a
protein supplement until you can take in adequate protein from the foods you
Eat slowly, sense your satiety signals and
Satiety stands for the feeling of fullness. The
nerve ending in our stomach connect to the satiety centers in our brain.
When the stomach is sufficiently full, these signals tell us that we should
stop eating. However, it takes a good 30 minutes for this feedback
mechanism. If you eat too fast, you would have eaten too much before even
your body is able to signal you to stop eating. Thus we advise you to eat as
slowly as possible, observe any feeling of discomfort and if not, then
proceed with more. As a guideline, you should consume only 2-3 tbsp of food
over a 10-15 minutes period, pause to sense fullness and if not then
Chew your food well
Chew food until it is almost liquid in your
mouth. Well-chewed food will place less stress on your gastric pouch.
Sip on plenty of zero calorie liquids and no
liquids with meals.
As mentioned earlier, fluid intake is very
crucial after surgery. It is essential to sip slowly and constantly
throughout the day. Fluid intake is important for weight loss, to prevent
dehydration and also to help minimize constipation. Fluid intake should be
at least 1 liter to begin with. Our ultimate target should be to consume at
least 2.5 liters everyday.
The timing of fluid intake is also an important
consideration. Always adhere to the following-
Take no liquids with meals.
Do not drink liquids 30 minutes before or 90
minutes after meals. Drinking liquids with meals, too close to mealtime, or
too fast, may cause bloating or vomiting.
Drink plenty of water.
Do not gulp liquids. A sipper is a convenient
way to get small sips and to avoid gulping.
The longer you wait before drinking is better.
This avoid flushing out the stomach, and therefore avoids rapid hunger.
Do not use a straw. This can cause your stomach
pouch to fill with air.
Avoid regular soda, sweetened beverages and
alcoholic beverages. These have no nutritional value and could cause weight
Most fluids should be non caloric such as
water, diet soda, coffee, unsweetened tea.
Reserve at least 30 minutes of your time for
exercise each day.
With your excess weight earlier, exercise was
indeed troublesome. But now that you are on a weight loss spree, it will be
easier for your body to execute physical activity. Exercise is important not
only from a weight loss perspective, but also to keep you healthier and
fitter for life.
Set aside at least 30 minutes of your day for
moderate intensity exercise. Begin with simple options like walking,
swimming and slowly step up to aerobics, jogging etc. Besides, try to be as
active as possible and incorporate physical activity in your lifestyles, for
instance, use the stairs, instead of sitting idly in front of the T.V /
Computer, engage in some house hold chore, walk a street extra and so on.
As you shed weight, your stamina for physical
activity will improve and you have to further make use of this improved
state of well being for your own good.
You are required to take vitamin and mineral
supplements for the rest of your life.
Taking a vitamin and mineral supplement is
vital to maintain your nutritional health and prevent vitamin and mineral
deficiencies. You are now at greater risk for decreased absorption of
vitamins and minerals because:
You are eating a significantly smaller amount
of food in a day.
Absorption of vitamins and minerals occurs in
the stomach and small intestine. Following surgery, there is less area for
absorption to occur.
After gastric bypass surgery, there is a risk
of vitamin and mineral deficiencies without supplementation. There is a
greater risk for iron, folic acid, vitamin B12 and calcium deficiency.
Therefore, additional amount of these nutrients are required. Menstruating
females and people with low iron levels prior to surgery are at risk for
iron deficiency anemia; therefore, prophylactic iron supplementation is
required. After surgery, the multivitamin/mineral supplement and calcium is
recommended in a syrup form. Eventually, you will be able to take
supplements in a pill form as long the pill is no larger than the size of a
little fingernail. If the pill is larger, be sure to break it into small
pieces, cut it or crash.
Do not take calcium and iron supplements at
the same time. The calcium with interfere with iron absorption. Calcium supplements are better
absorbed if taken at several intervals during the day.
If the supplements make you nauseous
(especially iron), do not take it on an empty stomach or try taking it at
Coffee, tea and colas sodas (decaffeinated or
caffeinated) can interfere with iron absorption. Some patients can develop
deficiency of fat soluble vitamin i.e. vitamin A, D, E and K. It is thus
essential to check blood levels of these vitamins once in every six
Alcohol, Fats & Sugar and foods high in these
should be avoided for two reasons-
To avoid high caloric intake and subsequent
Dumping syndrome involves a series of signs and
symptoms like abdominal cramps, sweating and diarrhea which is caused
because of rapid intake of calories into your gastrointestinal tract hence
creating tract hence creating increasing secretion of certain
Lastly, we would like to reiterate that surgery
is NOT a ONE-TIME solution or your obesity. It is a means to
provide assistance to help control your weight. It is very crucial to
emphasize that you take your multivitamin, calcium and iron tablets for
life. There is no substitute for that. Further, any period of continuous
vomiting for more than a week needs to be brought to our notice immediately.
your pouch is a tool to help control weight
loss by enabling you to make
Healthy nutrition choices