Medically Reviewed by Katelyn J. Mock, US-Registered Dietician (R.D.)
In the fourth month post your bariatric surgery, try eating more vegetarian based meals. Protein is still important, but you can get enough protein from a lot of different vegetable-based foods.
By eating a more plant-based diet, you are also decreasing your intake of saturated fat and cholesterol, and thus helping to improve your cardiovascular or heart health.
Vegetarian sources of protein also tend to be less expensive than meat.
Use quinoa (a complete protein and whole-grain) in a vegetable stir-fry, toss some edamame (soybeans) into a salad with lettuce, tomato, cucumbers, and cheese, or have a handful of nuts and seeds with a piece of fruit as a snack at work.
Weight loss plateau is a normal and frustrating part of any weight loss journey. The human body can adapt to running on very low energy input or very low calories, which can mean a stall for the scale.
Here are some tips for getting that scale to move again:
- Work on building more muscle. Use some hand weights when watching tv in the evenings, strap on ankle weights for that mile walk or while doing various activities around the house. Work with a trainer to use some new equipment at the gym.
- Take a look at your lifestyle and habits. Is there anywhere some improvements or “tweaking” need to take place?
- Try a new exercise. When you do the same physical activity day in and day out, your body doesn’t have to “work” as hard and becomes more efficient while performing the exercise. Change up your routine and try to keep those muscles guessing what is next constantly.
- Make sure you are getting enough sleep. Sleep is the foundation for all positive behavior changes and not getting enough can lead to mindless eating and constant food cravings. Instead of trying to sleep in, try to go to bed 15-30 minutes earlier than normal.
Tip of the Month
Try to make one day a week vegetarian with your meals. Scrambled eggs or a tofu scramble make great, high protein breakfasts. Have lentil or bean soup for lunch, try a veggie burger with sautéed mushrooms and onions for dinner.