Keto After 50 – Large Print Paperback Book – Ketogenic Diet for Women
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• Limiting your Calorie Intake
Especially after having undergone the surgery, it is important that you are well aware of your calorie intake. As long as you do not stretch your small stomach pouch or graze all day, managing this is not a big worry. By limiting certain types of foods such as fried foods, junk foods, sweets, high calorie drinks and processed carbohydrates, you should be able to maintain a low calorie diet of 1460 calories a day.
• Eating Foods that are Nutrient Rich
With a stomach size that has been reduced so significantly, it is possible to only fit in about half a cup of food at a time. Thus, it is important that you make every bit count. Foods such as lean meats, fish, poultry, fat free dairy products, vegetables, fruits and high fiber carbohydrates are all nutrition rich items you must include in your diet. At the grocery store, look for foods which contain at least 5 grams of fiber per serving and has its first ingredient as whole grain on the nutrition panel.
• Ensuring Sufficient Protein Intake
Proteins are important for Bariatric patients. It is important that you consume at least 2 or 3 ounces of high protein foods in every meal. The high protein portion should be consumed before you move on to any other food group. Most medical experts recommend that you set a goal of consuming 60 to 80 grams of protein per day.
It is important to understand that there are two types of proteins that your diet needs to cover.
– Complete proteins, also known as high biological value proteins can be availed through foods that come from other animals. The existence of essential amino acids in these proteins is what makes them “complete”. Low fat foods are also great sources for complete proteins.
– Incomplete protein on the other hand does not consist of all the requisite amino acids and can be sourced through foods that are plant based. This form of protein can be acquired from beans and lentils, vegetables, nuts and whole grains.
A critical change that most people need to make to their eating habits is the inclusion of a wholesome breakfast. It is known that 78% of the successful Bariatric cases eat breakfast 7 days a week. It is important that you eat your breakfast within 1 to 2 hours of waking up. Make it a point to speak with your surgeon recommended dietitian for ideas for a complete and healthy breakfast.
I recently received an email from someone who had a class reunion coming up this summer. She wanted to know how much weight she could expect to lose after being on the nutrisystem diet for around three months. The answer to this question depends somewhat on how she was going to go about her day to day choices while on nutrisystem. I will discuss this more in the following article.
Typical Weight Loss On Nutrisystem And How Some People Do Even Better Than This: If you look at the company’s literature and at the clinical studies which have evaluated this diet, you’ll see that “typical” weekly weight loss comes in at around 2 – 3 pounds per week. If you fell right smack in the center of the norm (which in my opinion isn’t asking a whole lot,) then you would be looking at around 8 – 12 pounds lost after a month. After three months, you would have a net weight loss of 24 – 36 pounds which most certainly would result in a dramatic change in appearance and loser fitting clothes.
But, the person who wrote the email was going for 50 pounds lost. In no way do I think that this was out of the question. In fact, if you spend any amount of time on weight loss forums, you’ll see that there are many people who do much better than what is considered typical.
Losing Fifty Pounds After Three Months On Nutrisystem: OK, so let’s break this down a little bit. I actually think that this is a very achievable goal. If you divide 50 pounds by 12 weeks, you’ll see that you’d need to lose around 4.17 pounds per week. This isn’t out of the question. Think about it this way. Even with eating the five meals per day that they provide you, you’ll only be taking in 1200 – 1500 calories. This alone should ensure some weight loss, but you’re also going to be getting that very hard to reach carb to protein ratio that nudges you toward to ketosis. This helps with fat loss and with transforming your body into a much leaner one with much less body fat in troublesome areas.
Now, if you take the “typical” weight loss and average it, you come in at 2.5 pounds per week. To get to the 4.17 pounds, you need to only lose 1.67 additional pounds per week. This is very doable if you are careful with the additions that you add in with each meal. You want to stick to low glycemic choices. Fruit is OK as long as you stick to the choices that aren’t filled with sugar (like bananas and mangoes.) You might also want to chose low sugar milk to save some carbs. The company will give you a lot of guidance with this.
Keep in mind also that these ranges are pretty much determined without considering exercise. They’re mostly looking at the diet only. So, if you add in even a little bit of exercise or additional movement (walking, biking, etc.,) you’re burning even more calories. If you’re careful with your sides, you should be able to stay in ketosis where you have two forms of weight loss working for you. If you combine these two things, you really should not have any trouble reaching that 1.67 additional pounds. I’ve seen countless people reach this level and even higher than this without much trouble.
The good news is that the company does most of the work for you. You’ll just need to smartly add in your sides and continue to follow along. As long as you stick to the plan, the weight loss should follow.
Here I will show you exactly how women lose stomach fat after giving birth . There are a few myths surrounding this that I will clear up and show you how to lose that baby belly and excess fat easily. Let me explain:
When you have just had a baby, obviously you can't go straight out and hit the gym like a freak.
Odds are that recently you have been quite docile and haven't done too much exercise (being 9 months pregnant is no time for doing sprints).
You will want to ease your way back into exercise and eating a healthy diet.
Start off by just taking walks at night or early in the morning – you can walk at any time I just find it is a lot more enjoyable walking at night or early morning catching sunrise or sunset.
Here is a special tip though:
Baby belly fat is only slightly different to normal fat.
The fact is, most of it isn't fat, just water.
As soon as you get back into exercising and eating a clean, healthy diet of mostly vegetables, lean meats such as chicken, sirloin steak, fish and turkey, fruits, nuts, seeds, beans etc, you will lose that belly very fast.
SO don't panic – it won't stick around forever.
The only way it will stick around forever is that you will let your habits slip.
You may wonder why so many women start to get overweight after they have a baby – this is why:
Their habits get lazy
They say things like:
- I have a child so I don't have time to exercise (Who says you can't do exercise in your lounge while your baby is sleeping)
- I can't afford to eat right because I have a baby (Vegetables and lean meats are just as cheap as anything else)
If you want to stay in shape you will – don't let your body go to pieces just because you had a child. Don't be one of those girls.
If you want the absolute best information on fat loss + the exact steps I use to get my body fat levels down so low I have ripped six pack abs all year round, I have exactly what you need.
Gastric-bypass surgery is only the first step many morbidly obese patients take in their total body make overs. One residue of massive weight loss is the dreaded "bat-wings". You know what I'm talking about – that upper arm skin which hangs like bat wings if you spread your arms wide ready for flight. Wave your hand and the bat-wing waves too. For some after massive weight loss there is so much skin it's difficult to find shirts with sleeves that fit, and worse, it's embarrassing to wear sleeveless shirts.
What to do?
The first line of defense is to do weight or strength training during the phase of rapid weight loss. Many patients report satisfactory skin shrinkage of the upper arms when they've incorporated light exercise during weight loss. Bicep curls and tricep pulldowns are the best exercises for firming upper arms. Arm training takes minimal equipment (2 light dumbbells 3-5 lbs each) and limited space. It should be noted, the younger the patient and the fewer times they've seen significant weight change, the better chance they have of toning and shaping their arms with exercise. Now, that doesn't let older patients off the hook for doing exercise – it just gives a bit more encouragement for younger people who undergo weight loss surgery.
The next, but not very plausible option is liposuction. Lipo is only appropriate when there is a lot of fat and the skin is tight. The lipo sucks out the fat and allows the skin to shrink. This isn't plausible for most WLS patients because they've already lost the fat leaving an empty balloon of upper arm skin.
The last resort is the $ 5,000 arm lift called brachioplasty Brachioplasty is a surgical procedure that eliminates excess skin from the upper arm.
Incisions and Scars in Arm Lift
Scars are the greatest drawback of this operation. They will extend from the armpit to the elbow, along the inside of the arm. This operation exchanges one cosmetic problem (loose skin) for another (scars). In general, those with very loose saggy skin are most likely to find this exchange worthwhile. Those with a small amount of looseness will probably not want the scars.
Kaye Bailey © 2005 – All Rights Reserved
It is extremely common for a new mom to find herself over-weight after having her baby, and one of the most popular internet searches for weight loss is in fact 'How Do I Get Slim Again After Pregnancy?'
It's kind of different to the usual cry for help to become slim because it is one of those 'unavoidable' consequences and not really self inflicted at all. No body would ever say to a soon to be mom 'stop eating so much' because it is all part and parcel of being pregnant. A healthy appetite is good for the mom and also good for the baby and so if the result means adding on a few stone then so be it.
The problem arises once the baby has been born and in losing those extra pounds to become nice and slim again. Clearly, life becomes more hectic for a new mom and although this increase in activity will burn off a certain amount of excess weight there are other factors involved, such as poor diet (just eating what you can) and poor routine (just eating when you can) that work against weight loss.
So what can help a new mom to become slim again after a pregnancy?
Well we have already mentioned trying to get into a regular eating routine and diet, so try not to snack too much, but if you do try and keep healthy snacks to hand, such as fruit and nuts or salad and wheat crackers. Do your best not to resort to the easy option of indulging in fast foods.
You can also try and replace any sugary drinks such as juices and sodas with water or flavored water. This can make a massive difference because avoiding high levels of sugar is a must!
Finally you can try and find a small slot, even 15-20 minutes per day to do some light exercise such as sit up to just try and regain some tone. Toning your body again also makes you look slim again. There are other simple ways to increase exercise such as walking to the local store with baby in a buggy or maybe carrying baby in a sling occasionally.
As I become acquainted with many of our LivingAfterWLS.com community members I'm finding that old snacking habits have crept back in to our lives. In my third year post-op I returned to the miserable habit of snacking and snacking on all the wrong foods. Crackers, popcorn, toast, cereal, pretzels, sugar-free candy, granola bars. The unpleasant result of this is I regained some weight, several dumping episodes, vomiting and bouts of fatigue.
According to my bariatric center "Snacking, nibbling or grazing on foods, usually high-calorie and high-fat foods, can add hundreds of calories a day to your intake, defeating the restrictive effect of your operation. Snacking will slow down your weight loss and can lead to regain of weight. "
Almost universally the snacks WLS patients admit to eating are high carbohydrate, nutritionally void processed foods. In order to maintain weight loss after gastric bypass successful patients avoid these poor snack choices:
What you will notice about the poor snack choices is that most are nutritionally void foods – they do nothing to feed your body the vitamins, minerals and nutrients it needs to function well. In addition when grazed upon many of these foods can be consumed in large quantities by gastric bypass patients. It's called the "soft foods phenomena". When WLS patients eat soft foods (think crackers) which mix with stomach fluids a slurry results. This mixture passes through the pouch into the bypassed intestine allowing for steady intake without satiation. In addition, these foods may cause dumping or vomiting.
You may be surprised to see trail mix and granola on the foods to avoid list as they are well known "health foods." It's true trail mix and granola are nutritionally dense but most bariatric patients report a low tolerance for nuts, seeds and raisins. In addition many of these foods contain hidden sugars.
Patients who lose weight with bariatric surgery generally set their sights on living a healthier life using weight loss surgery as a tool for weight loss and healthy weight management. Many patients are concerned they may suffer nutritional deficiencies as a result of the malabsorptive surgery such as gastric bypass because the surgery restricts the absorption of nutrients from food. Patients are prescribed dietary supplements to ensure their nutritional needs are met.
However, a mindful patient will also include healthy nutritional foods in every meal to increase their odds for nutrient absorption. Here are five powerful natural foods, that when included in the healthy post-weight loss surgery diet, may increase the nutritional absorption and overall health of the bariatric patient:
- Spinach: Well known as a good source of iron, spinach is also an excellent source of vitamins A, C, and K as well as folate and magnesium. Fresh spinach is available pre-washed in the produce section of supermarkets. But studies indicate frozen spinach is also nutrient rich and it serves as a key ingredient in many egg and protein dishes. Spinach is also higher in protein than most vegetables with 2 grams of protein per 2 cups of raw spinach.
- Oranges: We know oranges are an excellent source of vitamin C which helps boost immunity and fight colds. Oranges also contain folate and flavonoids which are known to fight cancer. Now available year-round oranges are a low cost fruit that may be included in a healthy post-weight loss surgery diet as a snack or recipe ingredient.
- Garlic: Garlic has been used medicinally since ancient times and modern science suggests garlic may be effective in fighting cancer and heart disease and lowering blood pressure. Considered a vegetable, garlic is a low-cost flavoring for savory protein dishes. At the market select a full plump head of garlic with taut, unbroken outer skin. To use separate the cloves from the head and use as directed. To temper the pungent bad breath-causing flavors of garlic blanch whole, unpeeled garlic cloves for a few minutes. This will also make them easier to peel.
- Mushrooms: While trying to eat a rainbow of colors from vegetables, do not overlook the humble mushroom. While they lack the vibrant color we associate with antioxidant rich vegetables these little fungi deliver a similar antioxidant punch. While very low in calories, mushrooms contain compounds that seem to fight cancer by inhibiting certain steps in the formation of tumors. Look for clean, plump and moist mushrooms and clean by gently wiping with a damp paper towel or soft brush to remove dirt and debris.
- Yogurt: Yogurt is a significant source of calcium and provides a goodly amount of protein when included in the weight loss surgery diet. The live cultures in yogurt may help prevent digestive issues such as diarrhea and inflammatory bowel disease. A one-cup serving of low-fat yogurt provides 155 calories, 45% daily value of calcium, and 13 grams of protein. Enjoy yogurt with fresh fruit or include fat-free Greek yogurt as ingredient in recipes that call for sour cream, substituting equal parts Greek yogurt for the sour cream.
Spinach, oranges, garlic, mushrooms, and yogurt are commonly available affordable foods that can be easily included in the diet of a weight loss surgery patient. Patients who include a variety of fresh vegetables and fruits in their diet are more likely to obtain desired weight loss and sustain a healthy weight than those who rely exclusively on supplements for their nutritional health.
Hot flashes are the worst.
They can come at any time, when you least expect it. For some women, they’re so bad that they tend to avoid going out altogether.
But for others, eating brings them on. And not just certain foods. Pretty much any and every kind, from each food group can cause some sort of hot flash reaction.
Mealtimes turn into a new form of torture.
These women pretty much have to put themselves on a starvation diet. Certainly eating out in social settings becomes off-limits. But even meals at home become something to dread on a daily basis.
(And let me tell you, if you’re trying to drop a few pounds, starvation is NOT the way to go. Whatever weight you lose will only come back eventually, double-fold. Diets of deprivation never work.)
So how do you go back to eating without the torture of hot flashes? And what causes hot flashes after eating?
As a woman’s estrogen level declines during perimenopause, her internal thermostat gets disrupted. Certain foods, like spicy food, alcohol and coffee, dilate blood vessels and stimulate nerve endings bringing on hot flashes. Dramatic blood sugar levels spikes after a sugary snack could also cause flushes.
Not everyone will react the same way to all foods. But there are certain foods that are more likely to bring on hot flashes than others. To ease symptoms, you’ll want to avoid the following foods:
· Caffeine (coffee, in particular)
· Excess Sugar
· Refined Carbohydrates
· Spicy Foods
· Meat (especially red meat)
· Dairy Products
Easing flushes is not as hard as you might think. It’s really a matter of eating the right foods and taking the right supplements to balance out your hormones.
In addition to avoiding the above mentioned foods you’ll want to add lots of fresh vegetables, fruits and whole grains to your diet. The phytoestrogens found in fermented soy are also great for easing hot flashes, as are flax seeds.
During your perimenopause years, your estrogen levels begin to drop. In an ideal world, that decline is gradual and symptoms are manageable. Sure you may experience some hot flashes as a result of waning estrogen levels, but they are nothing you can’t handle.
Unfortunately, that’s just not the case for many of us. The symptoms we experience during our perimenopause years can be numerous and quite severe. Some women spend those years before menopause in agony as their hormones plummet and fluctuate drastically.
Why is this the case?
A combination of factors really. Women nowadays are exposed to more toxins and more stress than ever before. These toxins, or xenohormones as they are called, have a negative impact on our hormones as does stress. Those two factors plus a poor diet can do a real number on our estrogen and our progesterone levels.
The good news is that by changing your diet, reducing exposure to hormone disrupting toxins and managing your stress you can experience fewer perimenopause symptoms. Even certain supplements can have a positive impact and help ease your worst hot flashes.