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Here's another reason to get up and exercise at least once a day: Burning calories leads to weight loss... But only if you are doing it right. Meaning you have to ensure you are burning more than you are eating. How? By boosting your metabolic rate and counting those calories!

What is my metabolic rate?

The Metabolic Rate, or rate of your metabolism, is the amount of energy used per unit of time. There are two different types of metabolic rate that can be calculated. The Resting Metabolic Rate (RMR) and the Basal Metabolic Rate (BMR). By calculating these two rates, you can figure out how many calories you need each day in order to lose or maintain weight. 

What is my RMR?

Your Resting Metabolic Rate calculates the minimum account of calories you burn each day without doing any physical activity. Let's say you are not active; your job requires you to sit at a desk from 9 a.m. to 6 p.m. This number calculated determines how many calories your body naturally burns without the help of rigorous exercise. 

By using something called the Mifflin Equation, you can figure out how many calories you naturally burn. See below for the equation:

Women: (10 x Weight in KG) + (6.25 x Height in CM) - (5 x Age) - 161 = RMR

Men: (10 x Weight in KG) + (6.25 x Height in CM) - (5 x Age) + 5 = RMR

You can use this calculation to determine how many calories you can cut from your diet.

What is my BMR?

Your Basal Metabolic Rate is the amount of energy burned while asleep or extremely sedentary. This determines the number of calories your body needs in order to function properly while not getting physically active at all. Using the Harris-Benedict equation you can determine the number of calories your body naturally burns if you did absolutely nothing. See below for equation:

Women: 655 + (9.6 x Weight in KG) + (1.8 x Height in CM) - (4.7 x Age) = BMR

Men: 66 + (13.75 x Weight in KG) + (5 x Height in CM) - (6.8 x Age) = BMR

These two equations can be used to find the right amount of calories you need in a day in order to lose, gain or maintain weight.

How to Speed Up Metabolic Rate

As we get older, our physical appearances begin to change. This is due in part to several factors like diet, physical activity, medication, and age. For those who have experienced weight gain, the best way to remove that excess fat is to speed up their now slowed metabolism. But how can one do that?

Exercise

This is the simple solution that may be hard for some to execute. Limiting your caloric intake in one way to lose weight but if you really want to see the weight shed fast, exercise is the best option. The most rigorous exercise can cause your body to not only break a sweat but also burn those calories off. Here we compiled a list of exercises you can utilize to shed weight:

Speed Walking/ Jogging

Aerobics

Cycling

Jogging

Swimming

High-Intensity Workouts or Interval Training

Core Workouts

Drink More Water

Our body has the tendency to confuse the feeling of thirst with hunger. Next time you may feel that craving for food, drink a water instead and watch your cravings diminish within 15 minutes. This water test not only can prevent you from overeating but it hydrates your body when it really needs it. 

Sleep

Did you know being well rested and getting a full night of sleep can help with weight loss? Head to bed early and soon you will feel a difference not only in your body but your mood as well. If you are having trouble falling asleep, try adding more vitamins to your diet, put the phone away and relax. 

Watch Your Calories

The most important thing to remember about dieting is to be careful of what you are putting into your body. Weight gain occurs when you are eating more than you are burning. Fill your body with nutritious low-calorie foods that will not only taste delicious but will keep you feeling thin. 

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Breakfast is the most important meal of the day! Be sure you are receiving the proper nutrients when you sit down to begin your day! Especially if you are preparing for or recovering from weight loss surgery. 

Always Be Careful What You Eat 

As some of you know by now, you cannot eat the same way as before. In order to achieve your weight loss goals, you have to limit or omit certain foods from your diet. If you are pre-op or just recently undergone surgery, you have a certain diet to follow. 

Breakfast Food No-No’s

Grains!

No more grains should be in your diet. If you are recovering from surgery, you should stay away from bread and grain-based cereal for some time. Grains and other hard to digest foods can stretch or damage newly constructed sleeves. Be sure to discuss with your doctor on when it is okay to begin eating small portions of healthy grains.

No Deep-Fried Breakfast Foods

Anything deep-fried and smothered in butter may sound delicious to the ear, but to the stomach, it can definitely do some damage. This can be hard for those who are transitioning out of their bad habits, but with the proper motivation and meal planning, you can succeed.

Coffee 

Though this is America’s number one source of anti-oxidants, it is recommended for patients to stay away from it for some time. According to laparoscopic.MD, “Coffee can induce dyspepsia and indigestion. Coffee, directly and indirectly, activates the cells of the stomach to secrete their hormones including signals to increase acid levels.” Be sure to talk with your healthcare professional to see when it is okay to drink coffee.

Bariatric Breakfasts 

Breakfast Smoothies

Soft foods are a bariatric patient’s go-to, it is easy to digest and simple to create. In some cases, you may not even need a blender on hand. With our Bariatric Lifestyle Smoothies, you simply add water, mix and enjoy. You don’t have to wake the whole household with a loud electrical blender. 

Egg Omelets

Protein is your best friend during your weight loss journey, why not have a tasty variety of it. Omelets and scrambled eggs can be boring after a while, but we have a solution to this bland problem. Here at Bariatric Lifestyle Diet, we have select flavors Omelet mixes you can add to your eggs in the morning. Add some spice to your breakfast dish with our delicious flavors.

Oatmeal

This soft food, though a grain, has been given the green light from many bariatric surgeons across the country. We offer a variety of flavors you can try to keep your breakfast exciting and tasty. Easy to make, no cooking hassle, just add water or a milk alternative and you will enjoy every bite. 

Or if you need something with a crunch but half the calories we also have diet-friendly breakfast protein cereals. Add fat-free, skim or a milk alternative and enjoy a delicious cold breakfast.

Here are some recipes we thought you might enjoy as a wholesome breakfast meal: 

Double Chocolate Breakfast Treat

Combine the goodness of two of your favorite breakfast option and make one mega indulgent breakfast treat. The apple cinnamon oatmeal in this recipe mixes with the delicious dark chocolate pudding mix and your choice of protein bar to make an exclusive oatmeal treat with a multitude of delicious flavors - all within only 230 low calories!

Ingredients 

1 packet Apple and Cinnamon Oatmeal

1 packet Dark Chocolate Pudding Mix

4 oz. water

3 oz. skim milk or water

Optional: 1 of your favorite nutritional bar, chopped 

Directions

  1. Prepare Apple and Cinnamon Oatmeal as directed on package
  2. In a separate bowl, mix pudding with skim milk or water
  3. Combine the pudding mix and prepared Apple and Cinnamon Oatmeal and mix thoroughly.
  4. Optional: Sprinkle with your favorite nutritional bar

 

Perfect Parfait

A simple and incredibly delicious breakfast, indulgence was never this healthy. With the taste of a delectable ice cream, this parfait combines fresh fruit with creamy yogurts and a crunchy protein bar - packing high protein and healthy nutrients, sure to fill you up and make you counting down until your next breakfast.

Ingredients

1 crunch bar (pick your favorite; Greek Yogurt, Chocolate, Fudge & Graham or Cinnamon)

1/2 cup Berries (strawberries, blueberries, raspberries)

1/2 cup plain, fat-free yogurt

Directions

Rinse and drain berries and pat dry.

  1. Cut bar in half (save half away for a mid-morning snack). Cut the remaining half into small, bite-size chunks.
  2. Using a glass bowl or cup, place 1/4 of the cup up crunch bar on the bottom and layer 3/4 of the berries on top.
  3. Spoon the yogurt on top of the layers. Sprinkle the remaining 1/4 bar on top of the yogurt and garnish with remaining 1/4 of the berries. 

Or look at our National Pancake Day post for more breakfast recipes you can add to your menu.

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Emotional eating can affect one's ability to manage their weight properly. 

According to Mayo Clinic, emotional eating is used as a way to suppress or soothe negative emotions. People have used eating to cope with stress, anger, fear, boredom, sadness, and loneliness. Even traumatic events can lead an individual to develop unhealthy eating habits.

Are you an emotional eater?

Do you often find yourself eating when you're not even hungry? There may be a deeper reasoning you often find yourself looking for an answer in the refrigerator. Eating your favorite dish as a form of celebration is not considered emotional eating unless you do so often. Thanks to Help Guide, they've created a series of questions you can ask yourself to help determine if you're an emotional eater. 

Review these following questions to see if you meet the criteria of an emotional eater.

"Do you eat more when you're feeling stressed?"

"Do you eat when you're not hungry or when you're full?"

"Do you eat to feel better (to calm and soothe when you're sad, mad, bored, anxious, etc.)?"

"Do you reward yourself with food?"

"Do you regularly eat until you've stuffed yourself?"

"Does food make you feel safe? Do you feel like food is a friend?"

"Do you feel powerless or out of control around food?"

If you said yes to all these questions, you may be an emotional eater. If you have been clinically diagnosed as obese, these may be the main contributor to your hefty weight gain. Discuss your theory with your medical care professional to determine the next step to take. 

Here are some tips we've compiled to help you tackle your emotional eating habit. 

Don't Suppress Your Emotions

Expressing emotions can be scary to some, especially if they often bury their emotions from others. But letting go, telling someone how you feel, and just expressing emotions more often can help relieve stress from your body. If you often have trouble telling someone how you feel verbally, try writing your thoughts down in a diary or to someone whom you totally trust. These may help you learn to conquer your fears and other emotions that cause you to look to food for the answer. 

Exercise as an emotional outlet

Not only can exercising help promote weight loss, it can also help you deal with the emotional stresses of the day. Doctors and healthcare professionals recommend 30 minutes of physical activity daily to promote a healthy lifestyle. But if it is too soon after surgery, try using other forms of stress management or relaxation techniques. Yoga, meditation and other forms of exercise can help you unwind and find relief from everyday stress triggers. Always consult with your healthcare professional before starting any rigorous exercise regime. 

Develop Mindful Eating Habits

Developing healthy eating habits ensure when you do eat, you're not munching on the wrong types of foods. Watching what you eat is essential when it comes to weight loss achievement. Start by removing any tempting unhealthy snacks from within your home and workspace. Replace any unhealthy snacks with a light, protein-filled alternative. Products like protein bars, shakes, and other healthy snacks. 

Planning out your meals is a good way to develop healthier habits. This allows you to be mindful of every meal and stay on track during your diet. We understand how hard it can be planning our your meals each and every day. Not too sure how to meal plan properly? Don't have enough time in the day to do so? Not to worry, here at Bariatric Lifestyle Diet we have a solution for you. We've created customizable meal plans that can help you stay on track and reach those weight loss goals quickly and effectively. 

Eat slowly and in small portions

It is important to practice portion control during your weight loss journey. Large portions, especially after weight loss surgery, can damage and stretch a sleeve or bypass. Eating in smaller portions help controls the size of your stomach and prevents uncomfortable or painful digestive issues. Eating slowly prevent you from overeating, allowing you to recognize when you are full before finishing a meal. 

Seek Professional Help

If your emotional eating is due in part to a recent traumatic event, seeking professional psychological help may assist you. According to CRC Health, trauma-related problems such as flashbacks, nightmares, intentional self-harm and depression can cause some to lose his or her ability to cope in a healthy way. Events such as witnessing death, divorce, injury, accidents, humiliating experiences, or a life-threatening illness can affect a person's everyday life. A psychological professional can assist you with a number of innovative therapies to help your recovery from any trauma you may have experienced in the past.  

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Bariatric Lifestyle Diet by Alexys Mesa - 3M ago

Skipping meals isn't helpful when trying to lose weight, it may actually cause you to gain weight. There are several healthy myths online that promote mini-fasting as an effective form of weight loss. Though at the moment you may feel lighter and a little hungry, the weight may just come back later if you don't have a proper daily meal plan.

What happens?

If you were to skip a meal the body can feel the effects almost immediately. Physically you will feel dizziness, fatigue, and your blood glucose level will drop. Glucose is needed for the brain and body to function properly if you aren't making enough you have the tendency to lose focus and energy in your day. 

In Evelyn's Tribole's book, Eating on the Run, Third Edition, skipping a meal can cause you to eat more later. According to Tribole, "Eating just one large meal tends to overwhelm your body with calories that it does not need at the moment." Your metabolism slows as well, causing the excess calories to turn into excess fat. According to the New York Times, researchers have found meal skippers have a delayed insulin response and elevated fasting glucose levels if continued can lead to diabetes. 

Tip To Avoid Skipping Meals

Plan Out Your Meals: It may sound tedious to plan what you're going to eat every day but planning your meals can help you control what you're eating. It can even help you save time and money later on. Instead of heading to the nearest drive-through, save money and cook your meals for the duration of the week. If you feel as though you don't have time to plan meals, we can do the work for you. Here at Bariatric Lifestyle Diet, we have meal programs available for men and women looking to lose weight fast and effectively. 

Eat a Healthy Snack: If you just can't find time in your day to cook and sit down to have a full meal, eat something light instead. A protein bar or fruit can be a healthy alternative to a snack. If you are looking to replace a full meal, look to meal replacement shakes as another alternative. Luckily, we have a large variety of products that can not only satisfy your hunger but provide the body with more than enough nutrients to replace a whole meal. 

Create an eating schedule: If you cannot find the time, you may be forced to make time to eat a meal. We understand what it is like to become victims of a hectic schedule, but there is always an event or something you can push back to enjoy something to satisfy your hunger. Eating does not have to take an hour, set aside 15 minutes to eat something light and tasty. 

Exercise: If you just aren't feeling hungry, try doing a vigorous exercise in your downtime. Exercise requires the burning of calories in order to provide energy during your workout. After a brisk walk or exercise, you may notice some grumbles from within your body. That is its way of telling you to feed it more fuel.  It is then up to you to provide it with something nutritious and delicious to keep your body functioning at its best. 

When you are preparing for or recovering from bariatric surgery it is important to keep your body fueled properly. Providing it with all the nutrients necessary for a quick recovery and weight loss is essential. Skipping meals, or heavy fasting, in general, can develop into unhealthy eating habits and increases your risk of developing an eating disorder. By creating healthy eating habits you are preparing your body for the changes it needs to lose weight and maintain a proper lifestyle that you will come to enjoy. 

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Spring is here and summer is quickly approaching, why not add a twist to your healthy alternative cool fruit drinks with some of our favorite recipes. 

Ditch the Soda 

Keep healthy during this bikini season and keep away from sugary carbonated drinks. Sodas, especially diet, has been linked to strokes, dementia, weight gain, chronic migraine, diabetes, and many other health issues based on several studies. Before and after bariatric surgery, doctors recommend their patients stay away from soda and to stick to healthier alternative drinks. Or stick to just plain water. 

Mix up the H20

For those who have a hard time transitioning from their unhealthier lifestyle look to other means to getting their sweet fix. It is important to understand that water and staying hydrated is necessary to prevent complications and to keep hydrated. Luckily, here at Bariatric Lifestyle Diet, we sell a variety of flavored fruit drinks that will satisfy and quench your thirst. 

Here we've compiled our favorite cool drink recipes can make at home using our delicious low-calorie products.

Strawberry Lemonade

Freshen up our lemon drink with a fan favorite fruit. Enjoy with friends and family while sitting on a cool summer day. Cheers. 

Ingredients

1 packet Tangy Lemon Drink Mix

6 oz water

1/2 cup Strawberries

2 ice cubes

Instructions

  1. Combine Lemonade Mix, strawberries and water in a blender, blend on low 15 seconds.
  2. Add ice cubes and blend on high for 1 minute
  3. Serve and enjoy! 
Freeze it up for a great snack

A summertime favorite you can recreate for yourself or family, freeze up your favorite flavored drink for an even more enjoyable snack. 

Here we've compiled our favorite and creative recipes you can make at home using our delicious products:

Berry Slushie

If the weather is feeling too hot, blend up some ice cubes and recreate your childhood waterpark adventures. This low calorie and thirst quenching drink is a healthier alternative to those sugary children's drink.

Ingredients 

1 package of Raspberry Diet Protein Tea

1/2 tsp. rum flavoring

3 ice cubes

8 oz of water.

Instructions

  1. Mix all ingredients in a blender
  2. Blend at high speed for 30 seconds.
Kiwi & Berry Frozen Pops

Make your own berry flavored popsicles at home and get rid of the high sugar, calorie-laden supermarket brands. Through his simple recipe, all you need is your favorite drink mix and water. Enjoy your homemade popsicles in the heat of a summer day and kick back and relax with the great taste they offer at only 60 low calories per serving. 

Ingredients

1 packet Kiwi & Berry Drink Mix

6 oz of water

Instructions

  1.  Prepare a packet of Fruit Drink Mix according to package directions
  2. Freeze in pop molds for a cool sweet treat to enjoy. 
Super-Berry Freezer Pops

Make your own berry flavored popsicles at home and get rid of those sugary supermarket brand. Add your favorite berry to give a naturally sweet taste to your already delicious drink mix. Enjoy on a hot summer day, a cool springtime afternoon, or just to settle your sweet craving. Relax and snack away with these low calories ice pops that parents and children will love.

Ingredients

1 packet of Very Berry Fiber Drink Mix

6 oz of water

1 cup of frozen berries of your choice (blueberries, raspberries, etc.)

Instructions

  1. Combine drink mix and water, stir thoroughly
  2. Fill popsicle forms with berries and pour in a drink mix
  3. Freeze 2-4 hours. 
  4. Serve and enjoy!
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As you prepare for your weight loss surgery, you may have some questions about your body and how it will change after your life changing procedure. Ladies, your concerns have been answered we have browsed through forums and learning of the concerns each of you have. Gentlemen, this post may not be for you but you can always read on to support the women in your lives who are preparing for bariatric surgery.

“Will I still be able to have babies?”

You can still have children after having weight loss surgery, but you may want to put off the baby making for a while. During the recovery period of weight loss surgery, it is important to lose the excess weight and ensure your body is functioning before adding a little human into your life. We read over an article published by Baby Center, ensuring women you can still have babies. “A report in a November 2005 issue of the Journal of Obstetric, Gynecologic and Neonatal Nursing found that women with fertility problems linked to obesity who have the surgery can start ovulating regularly for the first time in years.” Meaning, your chances of unplanned pregnancy also goes up after weight loss surgery. Be careful ladies, it is recommended that you should wait 12-18 months after surgery to try having babies. Speak with your doctors to ensure that this is a healthy weight time, everyone is different.

“Does my surgery negatively influence my birth control?”

 This depends on the type of birth control you take, the type of medicine you are prescribed, and maybe even the type of procedure you endure. Condoms and non-oral forms of birth control, like diaphragms or lady condoms, can still be used. These are considered barrier methods of contraceptives. But be sure to ask your physician about how soon you can partake in sexual activity after surgery.

If you have undergone an absorptive procedure, such as gastric bypass and duodenal switch, you may want to check with your doctor as well. After those specific procedures, the way your body absorbs nutrients and vitamins may be affected. But there is not enough medical evidence it affects your birth control pills, it is best to speak with your doctor in order to make the proper decision when it comes to your birth control and your body. Some women look to alternative birth control methods such as “the shot”, “the ring”, and the patch contraceptives because it bypasses your intestines where nutrients can or cannot be absorbed.

“Will ‘the twins’ be affected”?

Unfortunately, they can be, women’s assets usually do experience a change of appearance after weight loss surgery. Excess skin, sagging and flattening of the breasts may occur after weight loss surgery, but some women have found ways to improve their twins.

Most women undergo breast reduction surgery to “fix” the appearance after bariatric surgery and extreme weight loss. According to an article posted on Plastic Surgery, “…Patients who are considering bariatric procedures should be encouraged to pursue that operation before proceeding with reduction mammoplasty.” Ladies, weight loss surgery first then breast reduction surgery to ensure that they will look right.

In some cases, you may not need breast surgery, depending on the size of the breast you can also look into fat transfers to the breasts or other forms of augmentation. Speak with your physician your options to improve the look of your twins.

“Will it affect my breastfeeding and my child’s nutrients?” 

Depending on how soon after bariatric surgery it can and the type of procedure you went through, it can. As mentioned before certain surgeries affect how your body absorbs nutrients. When breastfeeding during this time there is a risk your baby may not be receiving the nutrients it needs because your body does not have the essential nutrients to pass on. In order to prevent vitamin deficiencies in the mother and child, we sure to take your daily vitamins.

Vitamins and supplements are very important during the recovery stage of bariatric surgery. In order to prevent infections and illnesses based on deficiencies, you need to take plenty of vitamins. Stay awake from “gummy” vitamins because your newly reconstructed stomach may not be able to handle the non-soluble material of said vitamin.

Luckily for you bariatric patients in need of vitamins that meet your doctor’s strict criteria, we sell a large variety of vitamins and supplements at an affordable price. Browse through to find all that you need for a speedy recovery. 

“Will I experience menopause?” 

Menopause after weight loss surgery depends on the age of the patient and their system. Most women experience irregular, sporadic, or absent bleeding after experiencing weight loss surgery. But do not be alarmed, it may not be menopause just a hormonal change in the body. In some cases, it can actually help women regain a normal menstrual cycle if they had irregular periods beforehand. Menstrual cycles are affected by the body weight gain or weight loss. If you are concerned about a long period of a ceased menstrual cycle, speak with your doctor.

“Will I lose my hair?”

You may notice after a certain period after weight loss surgery, your hair has become thinner and in some cases, it may even be falling out. It is fairly common, so don’t panic when your shower drain is clogged with your hair. Hair loss after bariatric surgery is called telogen effluvium, it occurs due to a “shock” to the system or under extreme stress. Extreme weight loss surgery and weight loss can be stressful, especially to those who are used to an unhealthy lifestyle. Not all your hair will fall out and once your body becomes used to your bodily changes, hair growth will return to its normal state. Taking vitamins containing biotin can help your hair growth and prevent excess hair loss.

If you are ever concerned with the amount of hair loss is present, see your doctor to be tested for any other illnesses that may cause your hair to fall out.

“Will this surgery affect my sex life?”

I definitely can, whether it does negatively or positively varies on the body’s recovery and your personal love life. Most women report an increase in their libido and overall sex lives. Even men report an increase in their libido, sex lives, and overall confidence thanks to bariatric surgery. 

“How can I prevent freakishly excess skin?”

After weight loss surgery you may be excited to lose the weight quickly, truth be told if you do that you may experience an excess of unwanted saggy skin. In order to prevent that it is recommended to not lose weight too quickly. See our two-part articles on causes of loose skins and prevention to learn more.

“Can I eat the same foods as before?” 

Absolutely not. In order to maintain promote weight loss and reach your target weight loss goal, your lifestyle has to change. Meaning, you must change your diet and become more active to achieve the body and optimal health that you want. Ditch the fast food and eat something wholesome and nutritious for your body. If you are unsure what you can and cannot have, have a look at our diet programs, specially formulated for bariatric patients to lose or maintain their weight.

If you believe you qualify for weight loss surgery, speak with a qualified bariatric physician or your primary care doctor about your health and to better understand your options.

We here at Bariatric Lifestyle Diet care for your health and wellbeing. If you have any questions about our medical grade weight loss products or programs, feel free to call us at 800-915-5122 or live chat with our online consultants today.

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As a person who has either just experienced, preparing for, or fully recovered from weight loss surgery you may have heard of several ways to shed off the excess weight. Instead of rubbing miracle ointments or ingesting strange exotic herbs we have an easier solution for you. High Fiber Diet.

What is a High Fiber Diet?

This diet craze consists of adding more food that contains higher amounts of fiber to keep your body full longer. Most foods that are commonly found in high fiber diets are whole grains, fruits, vegetables, nuts, and seeds. Fiber also moves through the body relatively quickly and helps promote a healthy digestive tract. Constipated? Add some fiber to your life and you won’t be for long.

This diet is often credited highly in the celebrity world. Celebrities like journalist Megyn Kelly, Cameron Diaz, and Jessica Alba credit diet plans that include fiber-rich foods and low carb diets. Take a look at how adding fiber to your diet plans can benefit you in the long run.

Two Types of Fiber

Did you know there are two different types of fiber we consume daily? Soluble fibers, meaning it can dissolve in water and insoluble fibers, meaning it cannot dissolve.  According to Mayo Clinic, soluble fiber dissolves and forms a gel-like material that can lower blood cholesterol and glucose levels. This is proven as beneficial to those who have diabetes. These fibers are often found in oats, peas, beans, and fruits. Insoluble fibers due to their inability to dissolve help move things along in our digestive tract. Foods that contain these fibers include whole-wheat flour, wheat bran, nuts, and leafy dark greens.

High Fiber Food Options

Bariatric Lifestyle Diet offers a variety of diet-friendly products that meet your high fiber diet needs. From snack foods to drinks to full entrees, we allow you to choose what you want to achieve optimal weight loss.

You can also take the natural route by also adding more fiber-rich foods to your diet. Certain fruits, grains, beans, and lentils are the best choices to include in your meal plans. According to Mayo Clinic, one cup of raspberries contains eight grams of total fiber. The fiber-rich foods include pears, apples, bananas, oranges, strawberries, and raisins.

Fiber does vary according to size and measurements of your food. By checking your food labels you can determine how many grams of fiber are inside your favorite brands and products.

Benefits of High Fiber Diets

There are various amounts of research that demonstrate the positive impact fiber has on your health. According to an article by Dr. Joseph Mercola, the top benefits of fiber includes:

Helps control blood sugar

Assists with weight loss and management

Lowers risks of hemorrhoids

Provides aid to constipation

Lowers risks for heart disease and stroke

Promotes healthy skin

According to the University of California San Francisco, total dietary fiber intake should be between 25 to 30 grams a day from food. Too much fiber may also affect your body in negative ways. According to Dr. Loren Cordain, a professor at Colorado State University and expert on Paleolithic lifestyle, states the human body is not designed to eat grains and it can harm you.

If you have a chronic digestive issue it is advised to start slowly when adding fiber to your diet to prevent irritation. Dr. Mercola suggests in his article to speak with your doctors to implement the Gut and Physiology Syndrome program. This program determines if there are any harmful bacteria or pathogens present in the body that feeds off fiber. By understanding what is in your body before starting this diet trend you are avoiding any unnecessary harm to your body.

For bariatric patients, be careful when adding fiber to your diet. Depending on the stage of recovery you are in you may not be able to digest grains, leafy vegetables, and solids foods as of yet. Fiber-rich gelatins, liquids, and other soft foods may be more appropriate until given the okay from your doctor or bariatric surgeon.

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Before and after weight loss surgery, it is important to ensure you have the necessary vitamins and mineral to recover properly. For patients who have newly reconstructed digestive systems, it is harder for the body to absorb naturally occurring nutrients. Solid foods may not be an option to some and they look to nutritional supplements for a source of nutrition. 

Thanks to medical advancement there are now other ways for us to receive vitamins and minerals.

Ways our body receives nutrients

As we know our body absorbs naturally occurring nutrients often found in our meals. They break food down to create energy and vitamins to support our functioning body. But sometimes even food may not have enough nutrients. Did you know, the traditional modern diet lacks very important nutrients. According to Healthline, the common deficiencies are iron, iodine, vitamin D, vitamin B12, calcium, vitamin A, and magnesium.

Oral supplements are another way for our body to receive the important nutrients. Chewable, dissolvable tablets are often available online or at your local grocery store. Here at Bariatric Lifestyle diet, we also offer liquid vitamins for those who prefer something easier to swallow. Liquid vitamins are often preferred in bariatric patients due to its ability to easily absorb in their new digestive system. But for those who may have experienced a more complicated weight loss surgery, they look to other means to get their vitamins. 

Vitamin Patches

If you are like many others searching on the internet for hours for the best of the best, you may have heard of this popular brand. Patch MD. They are the industry's number one seller of topical vitamin patches. These convenient patches make taking your vitamin easier because you no longer need to swallow or wait for a special time of day to take them. These simple, easy to hide stickers contain all the nutrients needed for a proper daily dose. Ditch the pill organizer and use a simple sticker instead.

How does it work?

These patches utilize the skin to completely bypass the digestive system and allow the vitamins to absorb into the bloodstream. This makes it easier for bariatric patients to get the vitamins they need without irritating their stomach or sleeve. Studies have shown vitamins can be safely be delivered through the dermal route and can be used to treat common nutritional deficiencies. 

With Patch MD's three-layer technology, this convenient products can make taking your vitamins the easiest part of your day. The first layer contains the adhesive contact layer that allows the patch to stick to virtually anywhere on the body. The second layer, the Multi-Nutritional Layer, is specially designed to release the nutrients throughout their eight to twelve-hour lifespan. The third and final layer ensures structural support for the patch. 

Who can use it?

Virtually anyone over the age of 12 can use these vitamin patches. You don't have to be a bariatric patient, anyone looking to increase their vitamin intake can use these products. Patch MD caters to children as well as the elderly who need all the vitamins and nutrients essential for development and aging. This product is ideal for bariatric patients who are worried about irritating their systems. 

Easy to Use 

There are no complicated instructions on how to put on these patches. Just peel off the back, stick it onto the skin where there is little to no hair, remove after eight hours, and repeat. It can be worn day or night. During the hours when you are active or just sitting at your desk. Unfortunately, this product is not waterproof and can fall off areas of skin that have cream or lotion on it. To avoid the sticker from falling off, users generally place the sticker on their upper arm or shoulder. You can even wear multiple vitamin patches at once, for those who are missing two or three types of vitamins from their life. 

Are there any risks?

These patches have little to no risks to the body as far as research has found. Patch MD does not test on animals and does not replace prescribed medicines. It should not be used as a prescribed medicine alternative. Multiple patches can be worn throughout the day, though there have been some reports of skin irritation and other minor issues to those who wear more than 17 patches a day. 

Where can I purchase these patches?

Unfortunately, you won't be able to find these patches at your local grocery store. It can only be purchased online either through the manufacturers or other online stores. Browse through our online Patch MD collection and find your perfect nutritional fit. Prevent vitamin deficiencies and improve your overall health with our variety of nutritional supplements. 

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Heart health is very important, especially to those who are also clinically obese. A healthy heart makes all the difference when it comes to fighting obesity and maintaining health.

CNN recently published an article describing the Best Foods to for your heart. Thanks to nutritional facts and we will further explain why and how you should add these food items to your diet plan.

Oats & Barley 

If breakfast is the most important meal of the day, you may want to consider adding some oats to your meal. If you love oatmeal, this is perfect for you and your heart. According to Heart UK, oats and barley are fiber-rich, they contain a special fiber called beta-glucans. This fiber forms a barrier within the stomach and intestines that prevents cholesterol bile acids from being absorbed. Those with high cholesterol should eat about three grams of beta-glucans to help lower this count. This fiber can also be found in fruits, vegetables, beans, whole grains, and nuts. Next time you have a bowl of oatmeal try adding strawberries, plums, or apples to increase your fiber.

Once you are able to eat more solid foods, this is an important one to consider adding to your diet.

Salmon & Fatty Fish

Good Friday is right around the corner and you may not be too sure on what exactly to have. Luckily studies have shown fish oils, Omega 3, are important for heart maintenance. It helps lower blood pressure, prevents blood clots, and keeps blood vessels healthy and narrow. Consider cooking up these types of fishes this upcoming Good Friday:

Salmon

Albacore Tuna

Mackerel

Herring

Lake Trout

Sardines

Crustaceans

You don’t have to wait until Good Friday to add a serving or two to your weekly meal plans. For those who are on plant-based diets, not to worry there are other alternatives sources of omega 3 acids. According to Health Line, consider adding these plant-based foods to your diet:

Chia Seeds

Brussels Sprouts

Algal Oil

Hemp Seeds

Walnuts

Flaxseeds

Perilla Oil

Remember to consider how you cook and prepare these foods. Depending on the sauce or dressing you add, you may risk turning a healthy dish into an unhealthy one.

Dark Leafy Greens

Don’t pinch me this Saint Patrick’s Day! Here’s a food group that will go great with the green theme for this Irish inspired holiday. Leafy greens like salad, spinach, kale, Swiss chard, collard and mustard greens are rich vitamins A, C, E, and K. They also contain high amounts of antioxidants needed to detox the body. This low carb greens also contain potassium, magnesium, and calcium. These vitamins and nutrients have been shown to have positive effects on the heart. Consider adding these to your diet once you are able to eat more solid substances.

Nuts & Seeds

Well, this may be difficult to add to any bariatric diet. Often we are told to stay away from these foods. But have you ever had any of these in a “peanut butter” form? Organic, pureed forms of these nuts will not only be easier for digestion just tasty as well. According to the CNN articles, unsalted seeds and nuts are high in potassium, magnesium and other minerals are known to reduce blood pressure. Nuts to consider include:

Walnuts

Pecans

Almonds

Flaxseeds

Macadamia Nuts

Hazelnuts

Unfortunately, this food group contains high amounts of calories and sugar depending on the preparation of their “spread” form. If you do want to consider adding these nuts to your diet, try creating your own spread to control its ingredients and flavor. These nuts also have high amounts of protein, which would be a great additive to your protein shake.

Beets

If you love the color purple, then you will love this vegetable that can surely stain any surface. Studies have shown that beets contain betalain, an antioxidant that can prevent disease and infections. It can lower blood pressure and prevent diseases like cancer, arthritis, and heart failure. Try adding this to your solid food diet and see how well you feel after.

Avocado

Ever had “good” fat? Avocado is a naturally occurring fatty fruit that is also low in carbs and sugar. Studies have shown avocados can lower the blood pressure significantly. It contains vitamins C, E, K, and B-6. As well as magnesium, potassium, and omega 3 fatty acids. This food can be eaten during the pureed and soft food diet stage of recovery. Add it to any salad or meal and you’ll get a great dose of vitamins and nutrients that can lower your cholesterol.

Olive Oil

Keto and Mediterranean dieter, this is a shout out to you. This fatty substance is used often when preparing and cooking almost every food you can think of. Replace your butter with this and you may see an increase in health benefits. Olive Oil is said to contain monounsaturated fats as well as omega 6 and omega 3 fatty acids. These are powerful anti-inflammatory properties which can help lower risks of cancers, cardiovascular disease, and obesity. Skip the butter when cooking up food and add a tablespoon of Extra Virgin Olive Oil instead.

Legumes

Beans, beans, beans! This food group not only have enough protein to fill your bellies, but they also contain fibers that can lower cholesterol. But you have to be careful about how you cook or eat your beans. Pork & Beans and Baked Beans are not a healthy way to eat this food group due to high amounts of sugar and additives for flavor. Try buying your beans dry and cook it in a way that is tasty and healthier than the canned brands.

Low-Fat Diary

To those who have not yet converted to the Dairy or Lactose-Free diet, this one goes out to you. Dairy products contain calcium, potassium, and magnesium needed to control your blood pressure and maintain a healthy bone structure. Try adding a scoop of fat-free or low-fat yogurt to your bowl of fruits to help improve your heart health.

A Low Sodium Diet

Salt has been linked to high blood pressure, hypertension, and several other heart issues. The best way to prevent these issues is to lower your salt intake by cutting your relationship with high sodium foods. No fast food, no frozen dinners, no salty seasonings. According to the FDA, the recommended salt intake is no more than 2,300 milligrams of sodium a day, this equal out to one teaspoon of salt.

Consider these foods when creating your diet plan to help you not only lower your weight but improve your heart health. In order to create a healthier you, you need to make healthier lifestyle choices.

Here at Bariatric Lifestyle Diet, your health is our priority. We have meal programs, vitamins, and supplements that will meet any dietary needs to help you get to where you want to be.                                                             

Always talk to your doctor before making any changes to your diet, especially during your recovery period after weight loss surgery.

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We often hear dismissing and various misconceptions about weight loss surgery. We decided to gather more information and help you better understand what is fact and what is fiction when it comes to weight loss surgery. People who go through bariatric surgery regain the weight back

According to the American Society of Metabolic and Bariatric surgery, ASMBS, 50 % of patients may regain 5% of weight two years or more after the surgery. This does not mean all the weight taken off the patient will come back. If patients keep up a healthy lifestyle of consistent diet and exercise they will have the ability to prevent large amounts of weight from reappearing. This statement really depends on the patient’s ability and motivation to be able to prevent this from happening.

Weight Loss surgery is a cure for obesity

This is not fully true. As mentioned before some patients may regain some weight after surgery, depending on their lifestyle choices. Weight Loss surgery is not a cure for obesity but a step necessary to take to help with long-term weight loss. After surgery, the only way to prevent the weight from coming back includes diet, exercise, and adjustments to your previous lifestyle. You can gain weight if you keep up an unhealthy lifestyle. 

Bariatric patients are prone to serious health issues due to deficiencies

Patients who undergo bariatric surgery do experience an inability to absorb certain nutrients due to their reconstructed digestive system. Dependent on the type of procedure some patients have an increased risk for nutritional deficiencies. Doctors are well aware of this and immediately assign patients a diet paired with supplementation to prevent any health issues from occurring. Patients will be given lists of vitamins and minerals to be taken. If patients follow their doctor’s and nutritionist’s instructions, there will not be any development of life-threatening health issues after surgery. Fortunately, here on Bariatric Lifestyle Diet, we sell bariatric-friendly vitamins and supplements you need before and after weight loss surgery. 

Surgery will leave behind unsightly scars

This all depends on the type of procedure is done will scars be seen. For example, there are three types of surgical procedures that are conducted: single-incision laparoscopic surgery, multi-port laparoscopic surgery, and open surgery.

If your procedure is performed under single-incision laparoscopic surgery, you will have a small scar hidden in your belly button. This is becoming most popular due in the medical world because it does not leave behind unsightly scars. 

In multi-port laparoscopic surgery, about four to five scars can be seen across the abdomen. Open surgery results in a large scar across the abdomen, this is done only for emergency surgery and not considered in simple weight loss procedures. These procedures do leave behind scars but with proper maintenance and incision care instructions, the scars can fade. If you follow your health care professionals care advice, scars will not be a worry after weight loss surgery.   

People with obesity don’t need surgery, just diet, and exercise

Many people believe diet and exercise is the answer to losing excess weight, but it is more difficult for those who are clinically obese. The weight their body cares can become harmful to their health and can make it difficult for them to exercise. According to an interview with LA Times, clinical psychologist Christopher N Ochner said: “the average adult with sustained obesity has less than a 1 % chances of retaining and maintaining a healthy body weight without surgery.”

Undergoing weight loss surgery like gastric sleeves or bypasses also allows your body to limit the intake of food and focus on stored fats as energy. This allows weight loss to occur and eventually patients will reach their ideal weight goal. It is much harder for obese patients to lose weight without surgery to kick-start the process.

Patients can only drink their food from then on

Only for a short period will patients have to follow a liquid diet. After completing bariatric surgery, your internal wounds need time to recover and solid foods will only irritate the process. Drinking water, consuming liquid protein, protein shakes and meal replacement shakes are ideal for your body to absorb nutrients without irritating your stomach. Upon receiving the okay from your bariatric doctor will you be able to slowly begin to merge more solid foods. Eventually, you will be able to eat a piece of chicken and more hearty meals.

You are unable to have children after

It is often recommended to patients to not have children immediately following weight loss surgery. Your body is still recovering from surgery and needs time to sustain weight loss before adding another human into it. Another reason it is not recommended is due to your body’s inability to absorb certain nutrients and its dependency to oral supplementation. If your body cannot naturally create nutrients for itself, it cannot give the nutrients necessary to sustain a healthy pregnancy. Doctors generally recommending a two-year wait to allow your body to adjust and revert back to normal functionality. The idea that having weight loss surgery means no babies at all is not true, just wait a little while before having one.

Bariatric surgery is a dangerous procedure 

This procedure is done all too often for it to be dangerous. According to Bariatric Surgery Source, weight loss surgery has a 99.9% survival rate. Remaining obese is more of a health risk than undergoing weight loss surgery. The idea that it is a dangerous procedure is just your fears getting to you. If you have any questions about your weight loss procedure, speak with your bariatric physician. Not only will they give you every detail, but will make sure you understand it is a safe procedure that has many benefits.

All patients will experience dumping syndrome

This only occurs in patients who do not follow their recommended diet portions or plan. Dumping syndrome occurs when food moves too fast from the stomach to the small intestines. This occurs often when patients eat sugary foods, have fluids with their meals, and eat too large portions. It can happen anywhere between 30 minutes to three hours after a meal. Symptoms include nausea, vomiting, abdominal pain, diarrhea, sweating, dizziness, and irregular heartbeat. Not everyone will experience dumping syndrome so long as they follow their recommended diet plan.

Patients become raging alcoholics

Bariatric patients are advised to avoid alcoholic beverage after surgery, especially during a rapid weight loss period. After surgery alcohol sensitivity heightens and fewer drinks are needed to feel the effects of alcohol. According to the ASMBS, most but not all patients who abuse alcohol after surgery had problems with drinking beforehand. Only a small amount bariatric patients have reported issues with alcohol consumption after surgery.

If you ever have any other questions about bariatric surgery or feel you need to weight loss surgery always consult your physician to see what is the best option for you.

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