Ep 19: When Hunger Returns After Bariatric Surgery
This post is a companion to Episode 19 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
If you have noticed your hunger and appetite returning after bariatric surgery, take a breath. It is completely normal and expected. The metabolic changes that bariatric surgery creates — including the suppression of hunger hormones — gradually ease over time. Your stomach can also accommodate more food as you progress. This is not a sign something has gone wrong.
Here are three strategies to manage returning appetite.
1. Regular Meals and Snacks
Eating regularly throughout the day helps regulate appetite. When you skip meals, you arrive at the next one over-hungry and far more likely to overeat. Spreading your intake across the day — with a solid amount of protein early in the day — reduces hunger and cravings later on.
2. Adequate Protein
Protein is the most satiating macronutrient. It keeps you satisfied for longer with fewer calories than carbohydrates or fat. Check in on your protein: are you hitting your daily goal? Is it spread across the day? Getting good protein into the early part of the day, when research shows it most helps reduce evening hunger, is key.
3. Fibre Intake
Fibre is often forgotten but incredibly powerful. Like protein, it keeps you satisfied for longer. As you move further from surgery and can include more whole grains, vegetables, and fruit, your fibre intake naturally increases — and so does your ability to stay comfortable between meals.
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