Taking your 5DPT to the Next Level
by Kaye Bailey
Most of our centers taught us the "Four Rules" the first of which is Eat Protein First. Hopefully you received more specific instructions from your center, but if not here are some guidelines that work for me and for many others as we try to follow the Protein First Rule. A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.
But we cannot live by protein alone: we also need fat and carbohydrates to ensure all of our bodily systems are properly nourished and functional. Fat will show-up in your meals without much effort to include it in your diet. And fat is necessary for the absorption of nutrients in your intestine so don't be afraid of it. Aim for 10 grams or less fat in your main dishes. Carbohydrates should come in the form of vegetables and fruits with very limited servings of whole grains or starches. Processed carbohydrates should be eliminated. If you are eating sufficient protein (20 grams per meal) and including complex carbohydrates in your diet you should not have physical cravings for processed carbohydrates such as crackers, chips or sweets.
LivingAfterWLS Kitchen: Great Day 6 Recipes
Measuring protein, fat, and carbohydrates can be confusing and inconvenient. But you can develop a rhythm that relies on your sensibilities and your pouch for proper balance. Try this: Eat 2 bites of protein, taking your time. Follow that with 1 bite of complex carbohydrate such as salad greens or steamed vegetables. This is called the 2B1B Rhythm: 2 Bites Protein, 1 Bite Carbohydrate. The fat comes along as a stowaway so you don't need to worry about that. Repeat the 2B1B rhythm, taking your time, and stop when your pouch signals fullness. When you are full you are done. Push away from the table.
Continue to observe the liquid restrictions: no liquids 30 minutes before, during, or 30 minutes after your meal. This helps you stay full longer and it gives your tiny pouch time to release digestive enzymes to help process your food and absorb nutrients.
Enjoy a variety of food to avoid boredom and satiate hunger cravings. Try recipes that include a sweet carbohydrate (such as oranges or apples) with your protein. It is proven that when a dish is both sweet and savory there are fewer post-meal cravings because our taste needs have been met. Take a look at the Day 5 Recipes: you will see many protein dishes incorporate fruit, particularly citrus, in the preparation. Not only is this a great chance to get vitamins, minerals and nutrients into your meal, it also brings a fresh flavor to the table. Expand your horizons to enjoy the best of Mother Nature's offerings. Donna Marie told us, "I plan on trying A LOT of the recipes from now on - that was one thing I didn't do before. But, if you plan ahead and shop, it is easy, and it makes a huge difference in eating."
Snacking is one of those dicey areas after surgical weight loss. Some centers are saying 5-6 "small meals" a day and others are saying "No Snacking." I think a better way to put it would be "No Grazing - Smart, Planned Snacking". But I'm not in charge of the rules. What works for me, on most days, is a piece of low-glycemic fruit mid-afternoon. It seems to boost my energy without sending me into a carb cycle. This time of year I like oranges or crisp apples. In the summer I enjoy berries, melon or stone fruit such as nectarines or peaches. If I am craving more I will add 1-ounce of cheese or 1 tablespoon of peanut butter to my fruit snack. The fat in the cheese or peanut butter works to satiate hunger cravings.
Review the Four Rules
Hydration is another key to your ongoing "Day 6" success program. I know it is challenging to get in the 64-ounces of water a day but it is oh-so-important. I get lots of questions, "Does coffee count?" "Does tea count?" "Can I flavor my water?" I believe that all liquids count, but just to be on the safe side I drink 64-ounces of water beyond my coffee and tea. One way to boost the nutritional power of your water is to add a squeeze lemon to it. Lemon is an astringent, a potent antiseptic, and contains anti-cancer properties: antioxidants. A little squeeze goes a long way to keeping your digestive system healthy. Here's a hint: at the office I use bottled "Real Lemon 100% Lemon Juice" rather than mess with squeezing fresh fruit. It works just as well. (And if you need a bit of sweetness go ahead and add your favorite sugar-substitute).
Next, include some exercise in your day. Walking, playing, laughing. It is all-good when it comes to giving your body extra oxygen. And motion will increase the level of endorphins - your feel-good hormones - and you will feel good. Feeling an afternoon slump? Try a brisk ten-minute walk and you are bound to enjoy a new sense of energy. You don't have to hurt yourself: you don't need expensive equipment. Just do something that gets you moving. Sweep the floor, dance to your iPod, walk the Mall. Anything. Your body will thank you.
Finally, Do not attempt Day 6 and beyond alone. Please come to the Neighborhood where you will meet others just like you who are doing their very best at LivingAfterWLS. You never need to be alone.
The following are some current conversations in the Neighborhood as our community members bond in sharing their Day 6 Journey. Take a look:
I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)From Jewel in New Zealand:
Anyone want to buddy up?
Link to the conversation here
Its day 6 now i lost a total of 2kg so that's 4lbs i now weigh 92kg which is the weight on my tickler scale i have not been able to get below this weight i keep putting on 2kg so it is a dance between 92,93,94 oh boy.
Here are my thoughts i need to exercise 6 times a week.Nothing too fancy either a walk,swim or use the exercycle.
The rules from my surgery team are basic
1.Eat three meals
2.Take your vitamins
Do this daily and the weight will take care of it self.
When i saw my surgeon he said to me basically most people i have operated on Use food not for fuel but for emotional support.
His suggestion was get help in this area as it is a big part of it!
Doing 5dpt this has shown me how strong i am.
On a food level my biggest weekness is Milk having a latte actually mocha i did swap to just latte then add your milk for my protein shakes no wonder i have problems with the 2kg's on & off again.
Hey i have to head off i will submit my food plan to the other ladies who have buddy up on this process
Sounds simple really.
Join Jewel and others here