Moving to a regular diet

Diet after weight loss surgery

You are now ready to continue on your long-term eating plan. This generally happens after:

You should have a regular diet of all textures, but low in fat and sugar.

Remember, you are not just eating small amounts to reduce your calorie intake and lose weight. You should also be aiming for a healthy, nutritious eating plan.

You will also need to take multivitamin and mineral supplements every day, for the rest of your life.

Getting the best results

Each person differs in the foods they can eat, but there are 10 rules that you should follow if you want to get the best results from your weight loss surgery.

1. Eat 3 meals each day

Your new smaller stomach size and the reduction in hunger hormones should mean you are satisfied by eating 3 meals a day.

Avoid skipping meals, even if you do not feel hungry. Going for long periods without eating can actually slow down weight loss.

2. Eat slowly, and stop as soon as you feel full

Rushing your meals can lead to overeating, as there is a delay between eating and your brain realising that you are full.

Eating too quickly often means you will not be chewing your food properly.

  • Take small bites (the size of a 20p).
  • Chew each bite at least 20 times, or until it becomes a paste.
  • Try to wait 1 minute between mouthfuls.
  • Try putting cutlery down between mouthfuls.
  • Eat at a table without distractions.

3. Protein, vegetables, carbohydrates

This is the order in which you should eat from your plate.

Protein is the most important part, so eat that first in case you become full before you clear the whole plate.

Carbohydrates are the least important, so eat these last and do not worry if you cannot finish them.

4. Eat a healthy, balanced, solid diet

Follow a diet that is low in fat and sugar, and rich in lean protein and fibre.

Choose solid foods (such as lean meat or fish with vegetables) as these stay in the stomach for longer, and are more satisfying. You will eat less overall, and stay fuller for longer.

5. Small portions

Your meals should be no larger than the size of a ‘side plate’ or ‘tea plate’.

Switch to using one of these plates long-term, to help you control your portions.

6. Be cautious of unplanned snacking

Try not to develop a ‘grazing’ pattern, of eating small meals throughout the day.

7. Avoid eating and drinking at the same time

Try to drink more than half an hour (30 minutes) before and after meals, but not at the same time.

There is not enough room in your new stomach for food and drink, and this might make you feel sick and mean you cannot finish your meal.

Try to sip fluids throughout the day between meals instead.

8. Choose low calorie drinks (non-carbonated)

Liquids pass through your stomach quickly and easily. High-calorie drinks will add calories to your daily intake, without filling you up.

High-calorie drinks include alcohol, fruit juices, smoothies, sweetened (sugar-containing) squash or cordial, non-diet soft drinks, sports drinks, milk and milk-based drinks such as milkshakes.

Milk is a good source of calcium. Low fat milk in reasonable amounts is fine, but other high-calorie liquids should be limited.

Avoid all fizzy drinks. These can create pressure in the stomach and cause discomfort, and possibly lead to the band slipping.

9. Do not drink too much alcohol

It is not recommended that you drink over 14 units of alcohol per week. Alcohol is very high in calories (particularly alcopops and stronger wines or lagers) and has few other nutrients (so is known as ‘empty calories’). It can also make you more hungry.

It is likely that you will feel the effects of the alcohol much more quickly than you did before surgery. Take special care when driving as it might affect your legal limit, and your reaction speed.

If you notice you are drinking alcohol more often after your surgery, contact the bariatric team.

10. Use the bariatric plate

The bariatric plate show how food groups should be balanced with each meal. 

  • 1 half of your plate should be protein
  • 1 quarter of your plate should be vegetables or salad
  • 1 quarter of your plate should be carbohydrates
Graphic of a bariatric plate showing a balanced diet of half protein, quarter vegetables and quarter carbohydrates

Protein can include lean meat, turkey, chicken, fish, seafood, eggs, low fat dairy, beans, lentils, Quorn, tofu and unsalted nuts.

Carbohydrate can include rice, quinoa, potatoes, yam, bread, pasta, noodles, crackers, couscous and plantain.

To control your portions, use a side plate that is 16 to 18cm (6 to 7 inches) across and avoid using larger dinner plates.

Aim to have 2 main meals balanced like this, and 1 lighter meal each day. Try to eat protein first, followed by vegetables and carbohydrates last. This is because the protein part of the meal is the most important and also the most filling.

Cooking tips

  • Remove all fat and skin from any meat or chicken before cooking.
  • Use low fat cooking methods such as grilling, baking (wrap in foil to keep things moist), steaming or boiling.
  • Limit oil or butter to vegetables or salads. If you need extra flavour, add seasoning or a little bit of low calorie dressing or vinegar.
  • If you need to use oil to stop food from sticking, use a spray oil.
  • Add flavour using herbs, spices, seasonings, lemon juice, ginger, onions, and garlic.
  • Do not add any oil or butter to carbohydrates, keep them simple.
  • Choose high fibre carbohydrate options wherever possible, as these will keep you fuller for longer and help to stop constipation. Try wholegrain bread, pasta, rice, crackers and keep skins on potato.

Multivitamins and minerals

After your surgery, it is unlikely that you will get all the vitamins and minerals you need for good health from your food alone.

It is important that you take multivitamin and mineral supplements every day, for the rest of your life. You should have:

  • Take 1 capsule every day of Forceval (available on prescription)

or

  • Take 2 tablets every day of supplements you buy at a shop or pharmacy (such as Sanatogen A-Z, Centrum AZ, Tesco A-Z or Lloyds A-Z)

Take 2 tablets of Desunin every day.

Sleeve gastrectomy and gastric bypass

If you had a sleeve gastrectomy or gastric bypass you should also take:

Take 1 tablet of Ferrous sulphate (200mg) every day.

If you are menstruating (having your period) you should take 2 tablets every day (400mg).

You can have 1 injection (1mg) every 3 months. You can arrange this with your GP.

Or you can take 1 tablet every day (1mg).

Take 2 tablets of Adcal-D3 every day.

Long-term nutritional monitoring

It is important that you have regular blood tests to check your nutritional status. This will check for any things that you do not have enough of in your body (deficiencies).

Appointments will be made for you at the hospital over the next 2 years for your blood tests.

After this, you should arrange to see your GP for a blood test once a year.

If your blood test shows a vitamin or mineral deficiency, you might be given more supplements.

Resource number: 5030/VER1
Last reviewed: August 2020
Next review: August 2023

Contact us

Phone: 020 7188 1912

Email: [email protected]

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Address: centre for obesity, diabetes and endocrine, 3rd floor, Southwark Wing, Guy's Hospital, Great Maze Pond, London SE1 9RT

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