Bariatric surgery was not a weight-loss magic bullet for me. Don’t get me wrong, gastric bypass surgery saved my life. I would be morbidly obese today had I not had the surgery 10-years ago. My point is, there is work to be done after gastric bypass. It is but one step on the journey of a lifetime free from obesity and its related diseases.
I had to learn what it means to be healthy, what it is to eat healthy. Here are 10 super foods that delivery maximum nutrition per calorie and have helped me to lose 100 lbs and keep it off. These foods are great for anyone wanting to eat healthy and lose weight. They are of particular importance to weight-loss surgery patients, people with diabetes, and those who have digestive disorders or food allergies/sensitivities.
Almond milk has been used since the Middle Ages. It is nutritionally dense, high in a number of vitamins and minerals and provides more calcium than cow’s milk (45% DV vs. 30% DV). Almond milk is low in calories with only 40 calories per eight ounce serving. It contains only 3 grams of fat and no saturated fat. It’s also lactose, gluten, casein and cholesterol free. Compare this to whole milk, which is high in fat with 8 grams per serving and 5 grams of saturated fat. Plus, whole milk contains 24 mg of cholesterol and 146 calories.
Wild Caught Seafood
Seafood is a super food high in iron and packed with omega-3 fatty acids, which can boost your body’s metabolism and help you burn more fat. It also contains the amino acid arginine, which the Journal of Nutrition claims may aid weight loss. Wild caught seafood is more nutritious and contains less toxins than farm-raised seafood.
Farm Fresh Eggs
Eggs are the mainstay of a high-protein breakfast Eggs laid by hens raised on pasture are far more nutritious than eggs from caged hens in factory farms. They have 4-6x more Vitamin D than typical supermarket eggs. They also contain 1/3 less cholesterol, ¼ less saturated fat, 2/3 more vit. A, 2x more omega 3 fatty acids, 3x more vit. E, and 7x more beta carotene. And the taste is superior!
Protein is the most important nutrient in the bariatric diet. Among many benefits, it supports metabolism and helps the body to burn fat instead of muscle for energy. It also helps to control hunger between meals. Whey protein is a by-product during the production of cheese, and it has the highest known levels of branched chain amino acids of any natural food source.
Organic Greek Yogurt
Greek yogurt is super rich and creamy. It makes a wonderful and healthful dessert served over fresh fruit that really satisfies a craving for something sweet and won’t make you dump. It’s also a nutritional powerhouse packed with protein and calcium.
Refined carbohydrates are a primary factor in contributing to obesity. Grains simply are not part of the bariatric diet according to the “Pouch Rules” guidelines for eating after gastric bypass surgery. Thankfully, I discovered a whole pantry of recipes that use nut flours (almond flour, coconut flour, and other grain-free flours) in lieu of wheat and other grains.
People who drink two glasses of water twenty to thirty minutes before they have a meal lost weight more quickly and lost a greater number of pounds then those who did not drink water prior to eating. What’s more, people who drink water before meals consume an average of 75 less calories over that course of that meal. If this action were continued for one year, a person would lose 14 ½ pounds.
Grains and desserts are not part of the bariatric diet. But you never have to miss out on holiday treats with brownies, fudge, and cookies made from black beans and not a trace of flour! Plus, black beans are packed with hunger-satisfying protein and fiber!
It has been shown that coffee can boost metabolism up to 16%. Organic coffee is high in antioxidants and free of harmful toxins and pesticides that can remain stored in fat cells for years. Skip the cream and sugar as this negates organic coffees weight loss effects.
Raw honey contains natural vitamins, enzymes, powerful antioxidants and other important natural nutrients. These nutrients are destroyed during the heating and pasteurization process making honey just as unhealthy as eating refined sugar. Use honey in it’s raw state as a replacement for sugar to avoid empty calories and replace artificial chemical sweetners with honey, which is far more healthful.
Fitday.com http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-healthier-choice-almond-milk-vs-milk.html accessed 10-15-12
American Red Cross http://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods accessed 10-15-12
Mother Earth News http://www.motherearthnews.com/eggs.aspx accessed 10-15-12
CNN http://www.cnn.com/2009/HEALTH/expert.q.a/04/10/water.losing.weight.jampolis/index.html accessed 10-15-12
Psychology & Behavior http://www.journals.elsevier.com/physiology-and-behavior/ accessed 10-15-12
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You can read about my decision to have weight loss surgery back in 2003, and since that time my journey from processed food junkie to healthy living so as to maintain a lifetime of obesity disease management. My wish is to help you on your own journey of lifetime obesity disease management. Whether you are planning or have had bariatric surgery, or you want to lose weight through non-surgical means, my shareposts along the way will help you to navigate your journey successfully.