Ep 44: WLS Foundation Eating Habits | And Why They're So Important After Bariatric Surgery
This post is a companion to Episode 44 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
I talk about these five habits constantly — because they are the foundation of success after bariatric surgery. Not just for the first year, but for life. I start teaching them from week three after surgery and come back to them at every stage. Here's why each one matters.
1. Don't Drink on Either Side of Meals
Drinking with your food fills your stomach before the food does, reducing how much protein you can get in. It also dilutes your meal, rushing it out of your stomach more quickly and reducing how long it keeps you satisfied. The general guideline is to stop drinking around 15 minutes before eating and wait at least 30 minutes after.
2. Eat Slowly
Small bites, chew well, slow pace. Simple to understand — genuinely challenging to do, especially when you've been a fast eater your whole life. Eating slowly gives your body time to register when you've had enough, which leads directly into habit three.
3. Stop Eating When Satisfied — or at 30 Minutes
Satisfied is the key word. Not full — satisfied. You've had enough. You feel comfortable. You could eat a little more, but you don't need to because you know another meal is coming soon. Learning to identify and honour this feeling is one of the most important practices after bariatric surgery. If 30 minutes passes and you haven't finished, that's also fine — we want meals to be discreet, not extended grazing sessions.
4. The Protein Bites Ratio
Three bites of protein to one bite of "other" (whole grains, vegetables, fruit) for the first year. Two bites of protein to one bite of other after one year. This simple approach keeps protein front and centre without weighing food — and it travels with you to restaurants, celebrations, and anywhere else life takes you.
5. Regular Meals
Your body can't eat enough in one sitting to sustain you for hours after bariatric surgery. Regular, structured meals throughout the day help you chip away at your protein goals, regulate your appetite, and stay out of the cycle of over-hunger and overeating.
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