How to manage your post bariatric surgery diet during lockdown

2020 was off to a rocky start here in Australia, with the country suffering through some of the most devastating bush fires we have ever experienced. Then came the rain, and the nation let out a collective sigh of relief. Little did we know that it was a precursor to a much bigger problem we would soon face; the COVID-19 pandemic. 

As we are confronted with stringent social restrictions that limit our ability to work, move around the community freely, visit our loved ones, or simply do the weekly shop, many of us are having to quickly adapt to a new lifestyle. This can be particularly difficult for those who are focussing on maintaining a healthy, post-bariatric surgery diet and lifestyle. Today’s blog is focussed around some of our advice for helping keep you on track as much as possible during this pandemic. 

 

Why eating well becomes difficult

There are many reasons why eating well may become difficult, not just for post-bariatric surgery patients but for everybody.

Emotional eating – a lot of us use food as a comfort during hard times. When we’re feeling low it’s very easy to reach for a bar of chocolate to cheer ourselves up. When faced with the perpetual broadcasting of negative news from around the world this is understandable. Stress has been cited as one of the top reasons that people emotionally eat, and with the added stress of having children at home whilst trying to manage daily tasks and work, or stress of loved ones falling ill, this can all contribute to emotional eating habits. People can easily try to fill an emotional void with food. 

Eating when bored – another reason many of us turn to food is simply out of boredom. When we are bored we eat. This becomes incredibly difficult during this pandemic, as many of us are faced with days and weeks at home, with boredom increasing by the day. If you’re guilty of enjoying an evening snack whilst watching TV, those snacks can quickly amount to a lot of extra calories that can then have a very detrimental effect on your intake.  

Access to food – in recent weeks it hasn’t just been toilet paper that has been missing from the shelves in the supermarkets. Due to panic buying, advice to reduce unnecessary travel and social distancing, you may be in a situation where you no longer have access to the foods you need in order to follow your diet. Sometimes a takeaway may seem like the easier and safer option, but unfortunately most times this is the least healthy option. 

 

How to overcome obstacles

If you identified with any of the above then you are not alone. We are all facing one or all of the above, or will at some point. So we’ve put together some simple tips to help you navigate through this without hindering your healthy eating goals. 

• Snacking – as a general rule, we advise against snacking in-between meals, as you should be able to get all of your nutrients and feel satisfied if you are following a healthy diet, and snacking just adds additional unnecessary calories. However, we appreciate that this isn’t a normal situation for anybody. So if you are going to snack, whether it be something to have while you’re watching TV or something you can share with the kids on an afternoon to break up the day, then try to introduce healthy snacks. Pre-cut some carrots and celery to have on hand instead of reaching for chips and dip, or have a piece of fruit. A couple of pieces of dark chocolate will help to curb your craving for sugar and contains fewer calories. Limit snacking to specific times of the day and limit the number of snacks you allow yourself. And always keep track of your snacking, to ensure that it doesn’t get out of control; try writing down your snacks to help keep you accountable. Are you really hungry and need a snack, or are you just bored?

 

• Mindful eating – leading on from our last point, being mindful when you are eating during this time can help you avoid gaining unwanted kilos. Before you eat, are you really hungry? Or are your emotions or boredom driving your eating? When you are eating, be mindful of your satiety levels; you should always stop eating when you are comfortably full, avoid overeating. If you take time to enjoy your meals, bite for bite, then you will be less inclined to snack in-between meals, and will instead look forward to your next mealtime.

 

• Routine is key – sticking to a routine during times of isolation can be difficult, but it is essential. Ensure you are sticking to your regular meal times and keeping a routine. This will help you manage your calorie intake each day. 

 

• Healthy choices – although the supermarkets may not be as accessible as they used to be, nor may they have everything you are used to being able to buy, you can still follow a healthy diet if you choose to. Instead of the supermarket, try visiting your local grocers or butchers, who still have an abundance of fresh produce available. Stick to the same rules that you have been given by your dietitian, by making sure your meals consist of a combination of lean protein such as chicken or fish and plenty of low carbohydrate vegetables, such as broccoli or spinach. Although time may be limited for some of us that have a busy household, you can take the time to enjoy the process of cooking a fresh, homemade meal for the family. Get the kids involved in the process and turn it into a lesson about not only cooking but a healthy diet. 

 

• Drinking your calories – let’s not forget how easily we can drink an excess of calories. If you are relying on coffee to keep you going through these days that may seem longer, make sure you aren’t adding sugar or milk. Keep hydrated by filling up on water, adding a low calorie cordial or some fresh fruit if you find water boring. Avoid sugary fizzy drinks at all costs, and remember that alcohol contains a lot of calories too. Not only is alcohol high in calories, but it also hinders your weight loss progress by slowing down the rate your body is able to burn fat as it is busy processing the alcohol, not to mention the day after may leave you craving less than favourable foods. If you do want a drink, try to stick to lower calorie options and limit your unit intake. Try saving that wine with dinner for a Saturday evening to give you something to look forward to and to help differentiate between the days of the week. 

 

 

If you are really struggling to stick to your diet during this pandemic then reach out to your GP, dietitian or healthcare provider, and see how they may be able to help you maintain your goals.