To Snack or Not to Snack After Weight Loss Surgery

Have you been told not to snack following weight loss surgery? It is likely some of you have. But does snacking slow weight loss? Is snacking really a problem?

Eating when you are not hungry (‘non hungry eating’) and grazing can slow and even limit your weight loss. If you are tuned in to your hunger signals and making smart snack choices, snacking may be fine.

 

 

So when is it okay to snack?

  • It is not healthy to snack just because:
  • You are bored, tired, happy, angry, sad, etc.
  • It is morning or afternoon tea time
  • Other people are eating
  • You are finishing snacks the children haven’t eaten
  • Your partner likes to snack
  • You are in a particular situation eg. you always have to get an ice cream at the beach, popcorn at the movies, lollies on long car trips, chips watching the TV.

It is fine to have a small snack between meals if you are genuinely, physically hungry. It may be that your body needs more food than the basic three meals per day. Or it may be that you can only eat very small meals and need some small snacks to meet your nutritional needs. However, in some cases it may be that your food choices at meals are not satisfying you.

If you find you need to snack, ask yourself the following:

  • Are you eating regular meals?
  • Are your meals made up of solid foods or are they sloppy food or liquids that may not be satisfying you?
  • Are you actually thirsty, rather than hungry?
  • Are you eating enough protein containing food at each meal?
  • Are you choosing low GI foods (low glycemic index foods)?

If you are physically hungry, a small, healthy snack is acceptable. Focus on nutritious snacks – when you are eating small amounts, try to make every mouthful count. Take the opportunity between meals to eat the food items that you are missing out on at meal times due to your smaller stomach capacity.

The most satisfying snacks are those containing some protein and low GI carbohydrate. Some snacks will contain both and these are the best choice. Some will only offer one of these and are a good choice.

Snacks containing protein and low GI carbohydrate:

  • Slice of toasted or plain raisin bread or fruit loaf topped with ricotta cheese or Philadelphia® Extra Light (trim crusts if needed)
  • Low fat yoghurt
  • Low fat yoghurt and fruit
  • Low fat flavoured milk eg. Feel Good® or Rush® flavoured milk (for those in South Australia)
  • Skinny cappuccino, latte or flat white
  • Wholemeal/wholegrain crackers eg. Ryvita® or Vita-Weat® with low fat cottage cheese, reduced fat grated cheese, tuna or salmon, hommus, tzatziki or avocado smash (avocado, feta, lemon and cracked pepper)
  • Mini can of baked beans
  • Single serve nut, seed and dried fruit pack
  • Protein ball
  • Dates filled with nut paste.

Snacks containing protein only:

  • Hard boiled egg
  • Small tin of tuna/salmon
  • Slice of cheese
  • Single serve of nuts
  • Celery or carrot sticks with nut paste.

Snacks containing low GI carbohydrate only:

  • Slice of toasted or plain raisin bread or fruit loaf with a thin scrape of margarine (trim crusts if needed)
  • ½ toasted wholegrain English muffin with 100% fruit spread
  • Piece of fruit eg. apple, pear, banana, apricots, plum, peach
  • Frozen fruit cut into pieces eg. oranges, bananas, pineapple
  • Homemade ice block made with pureed fruit
  • Tinned fruit in natural juice
  • Small handful of Mini-wheats® or Fruity Bix® cereal
  • Ryvita® or Vita-Weat® with sliced tomato/avocado.

If you need more help with your eating, consider joining our Inner Circle program. Find out more here.

Hi! We are Justine and Sally. Working with over a thousand people each year preparing for, undergoing, or who have had weight loss surgery, we are here to support you.

FEATURED BLOG POSTS

Handy Apps for Weight Loss Surgery

Handy Apps for Weight Loss Surgery

With technology becoming more advanced, we are able to collect information and learn in various different ways. The resources we now have at our fingertips are incredible. To help you with your weight loss journey and through surgery, we have come across helpful apps...

Back On Track Express 30 Day Course

Back On Track Express 30 Day Course

Is the weight loss surgery honeymoon well and truly over and you are left wondering, what now? Are you sitting on the sidelines in the online 'support groups' wondering why everyone else is losing weight and not you? Are you tired of being told conflicting information...

Getting Started with Weight Loss Surgery Course

Getting Started with Weight Loss Surgery Course

Are you about to embark on the weight loss surgery journey and can feel the nerves setting in? Does the thought of the pre surgery diet make you feel sick, before you have even started? Do you wonder what is really reasonable to expect after weight loss surgery? How...

LATEST RECIPES

Tuna, Ricotta and Corn Cups

Tuna, Ricotta and Corn Cups

After making some Lasagne Muffins from her Single Serves recipe book, Justine had leftover ricotta and wonton wrappers. She decided to experiment, and I came up with these little gems. Tuna, Ricotta and Corn Cups Makes 6 cups 200g ricotta 185g tuna in spring water,...

Mango and Almond Protein Fudge Balls

Mango and Almond Protein Fudge Balls

Serves 10 ½ cup rolled oats ½ cup almonds ½ cup whey protein isolate powder (available in our online store) ½ cup dried coconut ¾ - 1 cup pitted dates 1 ripe small to medium mango 1 teaspoon vanilla paste Add oats, almonds, protein powder and coconut to a food...

Thai Inspired Chicken Meatballs

Thai Inspired Chicken Meatballs

Makes 20 small meatballs Makes 10 small patties 500g chicken breast mince 1 teaspoon red curry paste (or to taste) 1/3 cup sweet chili sauce 1 egg 1/3 cup low fat cottage cheese ¾ cup multigrain breadcrumbs 1 tablespoon reduced salt soy sauce ¼ cup coriander leaves,...