[melsreturn]

I receive email and have read many posts on boards such as this one from folk who have either (a) stopped losing while still on the journey and not made it to goal yet or (b) regained some weight after meeting their goals. When they share what they have been eating, I am always taking notes... and found these continuities. I wanted to post them here (I've posted them on my own site) because it may help someone. I'm not saying a wls patient can never have these things again, just that they must be used conservatively when one reaches maintenance mode, and rarely if one is still in weight loss mode.

1. Drinking milk - even using it in protein shakes. Milk (even skim!) contains 11 carbs and 11 sugars, both of which cause stalls. While there is an argument that they are natural sugars, they are still sugar nonetheless and have an effect on weight loss. (Milk seems to be a hot topic of debate among wls communities... but from what I have experienced and observed, its best to not consume milk while trying to lose weight).

2. Using protein bars - I still tread softly around protein bars. They are to be used as MEAL REPLACEMENTS only! They are not to be used as snacks or in the place of candy/candy bars. They normally contain too many carbs, calories, and sugar alcohols which are known to cause a stall in weight loss. The sugar alcohols can also cause gastric distress.

3. Eating bread products including: crackers, low carb tortillas, wheat bread. These simple carbs cause you to get hungry faster. You burn off the energy quickly and then find yourself hungry. Simply, they cause the "carb monster" inside of you to come out... until you are snacking and grazing like crazy... yet never feeling full. Crackers slide down very easily but they are not good for you. *Let me also add, some will consume low carb pasta which still causes the same effect: stalls! These are good for the occasional meal if you are craving pasta very badly. But, if you find that it leaves you wanting more, it's a trigger food for you and should be avoided.

4. Eating sugar free products. Sugar free products are high carbs, fats, calories and even sugar alcohols. Many people do not know this. SF Products, in my opinion, are wolves in sheep's clothing because it gives the appearance of being healthy. If you look at the stats on Oreo and SF Oreo cookies, the sugar free cookies actually contain more carbs!

5. Drinking fluids with too high of calories. You want to save your calories for high protein foods. There are many wonderful ways to add spice to your drinks which are very low in calories. One way is to add Crystal Light (or the cheapo versions from Walmart and Kroger). You can also add lemon and sweet & low for lemonade. There are Fuze Slenderize drinks which are very good. And, many companies that have fruity flavored water drinks that contain no carbs, calories or sugar. *NOTE: I am not making reference here to protein drinks since they are used in place of a meal. These are high in protein and are not used as snacks. I am making reference to liquids used to get in one's daily fluid intake.

6. Intake of too much sugary foods. Sugar contributes negatively in your weight loss. It does several things: causes you to stall, and gives you the taste or desire for "more" sugar. It's even more addicting than alcohol. In short, sugar will have you wanting to eat all the time and not be satisfied with high protein... it will have you reaching for sugary, poor choices.

7. Not journaling food and never really knowing your daily caloric and carb intake. How can you expect to lose weight if you are taking in too much? It's like having a bank account and writing checks, yet not knowing how much you have in the bank! You can be overdrawn and pay the consequences. Food journaling is very important throughout your journey.

8. Eating too much fruit - fruit is high in carbs and sugar. Yes, natural sugar arguments can be made, but my nutritionist advised to keep fruit consumption to a minimum and if you chose to eat it, choose the lower carb ones such as strawberries.

9. Drinking too soon after a meal. This washes your food "down the tubes" thus leaving a person with feelings of emptiness and creates the need for food. This can lead to snacking/grazing and pushes the daily caloric intake over the maximum amount.

10. Skipping meals. Just because you have had wls doesn't mean you can skip meals. You don't need to skip them! Studies have shown that breakfast is the most important meal of the day... while you may not be able to "eat" your meal, perhaps start out with a great tasting protein concoction... I won't say to eat 3 meals a day, because people who have low blood sugar often need to eat 5 or 6 times daily in order to maintain their blood sugar levels (like I do). But, get rid of the diet mentality and eat those meals!

Hope these things help you as they have helped me along my journey.

[groovycori]

Melinda,
Very helpful reminders to us all. A BIG one is skipping meals. Most of us don't feel hungry so then we of course, we skip. I need to remind myself that was a part of got me in weight trouble from the begining. Thanks for the info. After all these years it is still helpful to be reminded.

Cori

[qt82699]

thanks for the info, it is always nice to be reminded of these things!!

[amina6ae]

great, informative tips!!!!!!!!!!!!!!!!
thanks for sharing

lol,

[BOOTS]

Great Tips.

If You Guys Really Need Milk Try Hood Carb Countdown Milk. Fat Free, Sugar Free And Very Low Carb. Its The Only Milk I Can Drink Post Op Because Even Skim Milk Makes Me Dump On All That Sugar And Carbs

[melsreturn]

Boots, I agree with you on the Hood Milk. I love it! I used the green carton which is Fat Free.. but then I figured that I would buy the blue carton. It's 2% milk and I only use 2 oz in 6 oz of water. That means I am really getting 2 gallon out of one little 1/2 gallon. I have never had any to go bad. It sure makes the protein shakes a little creamier and tastier for those who don't like them with water.

I also want to remind folks... my friend asked me today... that if you drink protein for breakfast, you are not skipping a meal. It is counted as your meal, just as a reminder.

[thumper1]

Thanks so much for the re-update. It is always interesting and helpful to be reminded of the whole ball of wax. Crackers was a prob. for me awhile back FF was on the box but as u said they r carbs. very rare treat to have a few crackers. Kathy

[clancythecamper]

Interesting, I don't necessarily agree with all of it, but thank you for making us think

[Penlight]

Thank you for the great reminders. I came on the forums looking for some help on a specific question and I think I found it in your timely reminders.

[Christy0283]

Thanks Melinda. Your posts are always so informative. Thanks again. I VERY MUCH NEEDED TO READ THIS!