‘’Celebs must be doing surgery and getting the right shape…’’ 😕
Could be true, could not be true!
During my Graduation years in nutrition, we were introduced to Bariatric Nutrition by one of a nutritionist, who was invited by our college for a guest lecture. Since, it was new topic of discussion, we all thought as students that it s the easiest way to lose weight. Yes, it is the quickest way to lose weight but is it as really easy?
No, it is not…
I worked as a bariatric nutritionist for 4 years and I can surely say, it is not an easy job. I don’t mean to say that bariatric surgery is a painful procedure, in that ways it is surely not painful but if you don’t follow the right eating pattern and workout well, then surgery can fail.
Before we talk about post bariatric nutrition and exercise regime, lets first talk about in brief what is bariatric surgery and its types.
What is Bariatric surgery?
Bariatric surgery is the surgical procedure where the stomach pouch size is reduced to restrict the intake of food.
What are the types of Bariatric surgeries?
- Reversible-These types of surgeries are only temporary. If you do not control your diet or do not exercise, you will end up bouncing back weight. Such surgeries are performed only when you need to lose up to 20kgs. BIB is not very popular whereas gastric band and liposuction are quite common ones.
There is almost no difference or a fast weight gain if the diet and exercise is not followed.
2. Non reversible- These surgeries are long term. Weight loss is comparatively faster than losing naturally but the pattern of diet and exercise has to be controlled well strictly. These types of surgeries are only reducing the portion size of the food e.g., if a patient is able to eat 3 chappatis at a time, then he or she may not be able to eat more than 1 chappati at time.
Gastric sleeve and gastric bypass are commonly performed by the bariatric surgeons.
Patients lose about 70-75percent of excess body weight within 1 year of span post surgery. If, you do not follow the correct diet and exercise pattern, then there is a lesser percentage of weight loss or there is a possibility to gain weight too.
Who is the ideal case to do the surgery?
1- If your BMI is above 40
2- If you’re suffering from metabolic syndrome eg: diabetes, hypertension, hypothyroidism
3- If patient is not able to move at all.
Surgery should be considered only then…..
The success rate of surgery comes only when the post surgery guidelines are followed correctly.
Drawbacks of weight loss surgery:
1- Eating portion is too small- Meeting the basic RDA requirement is a challenge post surgery, therefore, supplementation throughout the life is mandatory.
2- Excessive weight loss leads to excessive hair loss.
3- At times drinking water is challenging. Patients are able to drink any other liquid easily but drinking plain water becomes difficult in most of the patients.
4- If one ounce of food or water goes extra, patients vomit it out.
5- There is more water and muscle loss than fat loss.
6- Skin becomes saggy and dull after losing excess body weight.
Here’s what my bariatric patient has to say to you:
In today’s world everybody is so busy that no one has time for themselves or for their health. Everyone wants to look fabulous or lose weight in flick of a second. But to look beautiful and healthy there are definitely some rules to follow.
People try fad diets and what not to get back in shape but once they get there, after leaving that process, they go back to original shape. After trying 100 things, they finally come to a conclusion to do Bariatric surgery which they think it to be the easiest way to lose weight without any hassles in just no time.
But, dear friends there are no short cuts to weight loss even if you do bariatric surgery. Like in any weight loss program you need to follow healthy diet and exercise, the same is post bariatric surgery.
I was also the same victim like others. I am a girl who was always overweight genetically. I too tried many crash diets and weight loss programs but after losing I bounced back weight in double force. I was completely frustrated and not knew what to do. A day came, when my friend suggested me a bariatric surgeon and that suggestion was like a quick fix to all my problems.. I thought it will be the easiest way to lose weight. Immediately I consulted a bariatric surgeon.
As per my BMI, I was the ideal case for bariatric surgery which I did. I was convinced the way both of them explained me all the facts. They explained me post bariatric progression diet, importance of supplements to avoid deficiencies and why should I exercise. I was convinced and got along with their idea to undergo surgery.
Post surgery, I was put on clear liquid diet for two days, followed by protein shakes and semi liquid diet (thicker consistent liquids) for another 15days. Gradually I started with semi solid foods like khichadi, soft fruits like bananas for another one week. Then almost within a month I was put on regular diet like chappati, salad, vegetables etc. I initially thought that I was put on liquid diet for weight loss, but I was to give maximum rest to the stomach since there are dissolvable staples in the stomach which take at least 45days to heal, therefore, the diet has to be progression diet.
The portion of food has reduced alot but frequency is increased thrice of what I used to eat before surgery. My diet is wholesome consisting of first class proteins, whole cereals and pulses, vegetables and fruits, along with supplements of vitamin B12, antioxidants, omega 3. Weight training, cardio and stretching is the part of my lifestyle.
I have lost from 120kgs to 80kgs today with tremendous inch loss.
Diet and exercise has to be continued throughout my life. I have understood that there is no shortcut to fat loss, and you have to workout and eat healthy food lifetime even to maintain it. You can achieve your goal and then stop working on to maintain it.
It is said ‘There are no gains without any pains’ so to lose weight, inches and to look gorgeous you need to follow a healthy lifestyle. Otherwise even BARIATRIC surgery won’t work for you.
So that means there is no shortcut to lose weight. Bariatric will help you in controlling your unnecessary craving but you need to follow guidelines strictly to be back in shape. I DID IT AND NOW I LOOK FAB! WOW!
You can do it too with bariatric or without bariatric.
Eat Healthy and Stay Healthy !!!!
Weight loss vs. Fat loss
Body weight compromises of: Fat, lean body mass, water, and bones. Since our weight compromises of so many elements, then while losing weight, on what basis you would decide that you are burning fat, or losing muscles or bones or water loss?
The best method to judge good health is inch loss, energy levels, strength and lesser weight loss. The reason is the difference of volume between fat and muscles as per given in the below picture:
The weight of fat and muscle is the same but there is a lot of difference in the volume of muscles and fat. Muscle is heavier whereas fat is lighter. Losing too much weight and less of inch loss signifies that there is more muscle loss whereas less inch loss signifies less fat loss. This is why, one shous never consider weight loss the most important factor for good health.
Therefore if your inch loss is more than weight loss, means you have more fat loss. Whereas, if you have more weight loss than inch loss, it means you are burning muscle not fat.
Muscle is like the opposite of fat. The more is the muscle mass in the body, the lesser will be the fat mass and vice verse. The only way to increase the muscle mass is weight training, cardio, and stretching. There is no shortcut to increase muscle mass and reduce fat mass.
Read my more detailed blog on this: How to lose weight quickly? Weight loss VS Fat loss << Click here
Surgery gives more Weight loss than Fat Loss!
Post bariatric surgery, there is only portion control but the process of fat loss remains the same i.e. eat well and workout well. Only doing surgery will just give you weight loss of water and muscles and not as much as fat.
Thinking that post bariatric surgery you can eat whatever you want or you need not exercise, is a misconception. Just by eating lesser quantity will make you more deficient, weaker and deteriorate the muscle mass. That’s why some of the bariatric patients who are not guided correctly post surgery are bound to lose their health too.
Consistent balanced and fulfilling diet, supplementation and exercise is the most important regime to be followed. Regular blood tests are important to be done, to check if there in any deficiency or lack of nutrition.
Important aspects of Post bariatric nutrition:
1- Eat frequently, without fails- since the quantity goes small, the frequency needs to be increased.
2- Eliminate the unwanted nutrients- Sugars, refined, processed and packed foods has to be avoided like pizza, burger, noodles, pasta, bread, sugar syrups, fries, chips, chocolates, ice creams etc.
3- Stick to high protein foods- Meeting the basic protein requirement post surgery becomes difficult due to low intake. Therefore include proteins in all your meals with supplementation like whole milk and milk products, eggs, chicken, fish, nuts, and whey or casein.
4- Stick to healthy fats- The time is gone where people used to feel that fat is fattening. As per researches, whole milk and milk products have no relation with obesity and cardiovascular disease. Eating healthy fats like whole milk, nuts, unprocessed cheese, avocado, olive, ghee will help you boost the metabolism, therefore, helps you burn fat.
5- Go low on carbs- Have whole cereals, pulses and veggies to improve the fibre and carbs requirement but completely avoid sugars and refined carbs.
6- Sip water through out the day- Drinking water in a go becomes difficult for the patient, therefore, sipping water is the best strategy.
7- Workout well- Till 3 months of surgery, just stick to cardio as stomach needs to be given maximum rest. Post 3 months, a combination of cardio, weights and stretching should be incorporated to avoid excessive muscles loss and lose skin.
8- Vitamin supplements- Generally multivitamin and B12 is continues for 2 years post surgery. I also add vitamin C, E, omega 3 and biotin too for bariatric patients.
9- Keep a check on your B12, and D3- Most patients go B12vand D3 deficiency, therefore, checking the levels every 3-6 minths is mandatory.
10- Regular blood tests- A complete health check up every 6 months is mandatory to avoid any deficiencies or any complications.
Ones who try to search for easier ways, will enter the labythinth of life which will never be solved. Therefore, follow the norms correctly and enjoy the long term results.
Bariatric is good for only those who are really in need and not for anyone who just needs to lose 20-30kgs. If you really are not able to move, or have medical issue then go for it because nothing is better than natural.
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