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Candy Season Is Here.

Candy calling your name from the counter? 🍬👀
Try this willpower-free hack: make it invisible.

  • Move sweets to a opaque container

  • Park it on a top shelf or in a closed pantry

  • Keep fruit/protein snacks front & center

When treats aren’t staring you down, you’re way less likely to grab them on autopilot. Out of sight = out of mind… and in control. 🙌

Mini-challenge: Tonight, relocate your candy stash. Tomorrow, notice the difference.
Bonus swap: Keep a small “mindful portion” ready for when you do want a treat—no guilt, no binge.

#PortionPower #MindfulEating #SmallHabitsBigResults #WeightLossTips #JourneyLite #BariatricSupport #GLP1Support #HealthyHabits

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Understanding Hair Loss After Bariatric Surgery: Why It Happens and How to Support Regrowth

If you’ve noticed more hair in your brush or shower drain a few months after bariatric surgery, you are not alone. Hair loss is one of the most common – and understandably frustrating – side effects patients experience in the early months after bariatric surgery.

The good news? It’s temporary, normal, and a sign that your body is healing. Let’s talk about why it happens, when it usually starts, and what you can do to help your hair grow back healthy and strong.

 

Understanding Hair Loss After Bariatric Surgery: Why It Happens & How to Support Regrowth

Hair loss after weight loss surgery is almost always caused by a combination of stress on the body and nutritional changes.

 

After bariatric surgery, your body undergoes significant physical and emotional stress. This stress can cause a condition called telogen effluvium, where a large number of hair follicles enter a “resting” phase.

Normally, only about 10-15% of your hair is in this resting phase, but after surgery that number can increase to 30–45%. A few months later, those hairs fall out at once – which is why many patients notice increased shedding around three to six months post-op.

It can feel alarming, but this type of hair loss is temporary. The follicles are still alive and capable of growing new hair once your body stabilizes.

 

2. Nutrient Deficiencies

The second reason hair loss occurs after surgery is nutritional. Because your stomach is smaller and your food intake is limited, it can be challenging to get all the nutrients your body needs for healthy hair growth.

Hair follicles are incredibly sensitive to changes in nutrition – when your body senses a deficit, it prioritizes vital organs like your heart and brain over your hair and nails.

The nutrients most often linked to post-surgery hair loss include:

 

    • Protein: Hair is made of keratin, a type of protein. Low protein intake can weaken strands and increase shedding. Learn about your post-op protein needs here.
    • Iron: Low ferritin (iron stores) is one of the most common nutrient-related causes of hair loss.
    • Zinc and Copper: Both play key roles in cell repair and hair follicle function.
    • Biotin, B12, and Folate: These support cell turnover and keratin production.
    • Vitamin D: Helps regulate the hair growth cycle.

 

When to Expect It and How Long It Lasts

Hair loss typically begins between 3 to 6 months after surgery, peaking around month 4 or 5. The shedding usually lasts a few months and gradually slows as your body adjusts and your nutrition improves; this is usually around the 8th month after your surgery.

By the one-year mark, most patients report that shedding has stopped and regrowth is well underway. You may even notice soft “baby hairs” along your hairline as things start to recover.

 

What You Can Do to Help

While you can’t always prevent the initial shedding, you can reduce its severity and support healthy regrowth. Here’s how:

 

1. Prioritize Protein Every Day

Protein is the cornerstone of recovery and hair health.

 

    • Aim for 60–100 grams of protein per day.
    • Choose high-quality sources: eggs, lean meats, Greek yogurt, cottage cheese, tofu/tempeh, beans, or protein shakes.
    • Spread your protein intake throughout the day for better absorption.  Talk to your dietitian about what your eating pattern should look like at your stage of post op.

 

2. Take Your Bariatric Vitamins Faithfully

This is one of the most important habits after surgery.

 

    • Use a bariatric-specific multivitamin, not an over-the-counter brand, to ensure proper dosing and absorption.
    • It should include iron, zinc, copper, B12, folate, and vitamin D.
    • If you take calcium, make sure to space it out from iron supplements so they don’t interfere with each other. *at least 2 hours apart.

 

3. Keep Up With Routine Lab Work

We will check your labs at 6 months and 12 months post-op in the first year and annually after that.
Ferritin, zinc, copper, vitamin D, and B12 are all essential for healthy hair and are levels that we check at all routine labs. Replenishing deficiencies can make a big difference.

 

4. Be Gentle With Your Hair

Avoid tight ponytails, harsh brushing, or heat styling while your hair is shedding.

 

    • Use a wide-tooth comb and a mild, sulfate-free shampoo.
    • Focus on scalp health — regular gentle massage can help stimulate blood flow to the follicles.  Ingredients such as biotin, rosemary oil, and caffeine are known to be great for scalp health.
    • If you color your hair, consider taking a break from harsh chemical treatments until regrowth is stronger.

 

5. Be Patient and Kind to Yours

Hair loss can be frustrating, especially after all the positive changes you’re making. Remember: your body is healing and rebalancing. Once your nutrition stabilizes, your hair will catch up.

 

Optional Supplements to Discuss With Your Provider

There’s no magic pill for preventing hair loss, but certain supplements may help once your basics are covered:

 

    • Collagen peptides: Support the structural proteins that make up hair. We love Vital Proteins Collagen Peptides.
    • Biotin: Only if your levels are low — extra biotin won’t help if you’re not deficient.
    • Zinc: Can help, but too much can cause copper deficiency, so dosing matters.

 

Always talk to your bariatric team before starting anything new. More is not always better when it comes to supplements.

 

The Takeaway

Hair loss after bariatric surgery can feel discouraging, but it’s usually temporary, manageable, and reversible. It’s a reflection of your body’s healing process, not a sign that you’re doing something wrong.

Focus on consistency: protein at every meal, daily vitamins, regular lab checks, and gentle care. Most importantly, give yourself grace – your body has been through a major transformation and is doing its best to find a new normal.

By the one-year mark, most patients see healthy regrowth and stronger strands returning. Hang in there – this phase will pass, and your confidence (and hair) will grow back.

 

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Portion Management

✨ Portion power without the “diet” vibes ✨
Want to eat less without feeling restricted? Try these two brain-friendly tricks:

🍽️ Smaller plate, smaller fork. Your eyes see a full plate, but you’re actually serving less—easy win!
🔪 Pre-cut your food. Slice that chicken breast (or apple, steak, etc.) before you sit down. Smaller bites = slower eating = quicker fullness.

Tiny tweaks → big results.
Give these a shot today and keep your portions (and goals) on track. You’ve got this! 💪

#WeightLossTips #PortionControl #SmartEating #HealthyHabits #JourneyLite #MindfulEating

 

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Phentermine vs GLP-1 Medications: Which Weight Loss Option Is Right for You?

By Dr. Trace Curry, MD, FASMBS – Medical Director, JourneyLite Physicians

A Conversation About Phentermine vs. GLP-1’s With Dr. Trace Curry

Dr. Trace Curry, MD, FASMBS – Board-Certified Bariatric Surgeon and Medical Director of JourneyLite in Cincinnati
Dr. Trace Curry
Medical Director

Hi, I’m Dr. Trace Curry with JourneyLite Physicians.

If you’ve looked into weight-loss medications lately, you’ve probably heard a lot about GLP-1 medications — drugs like Wegovy®, Zepbound®, and Ozempic®. They’ve helped many people lose significant weight.

But one question I get all the time is:
 “If GLP-1s are so effective, why do doctors still prescribe phentermine?”

That’s a great question — and the answer might surprise you. Let’s talk about why phentermine is still one of the most useful tools in a modern, medically supervised weight-loss plan.

GLP-1 Medications: Impressive but Imperfect

GLP-1s work by mimicking a hormone that helps you feel full sooner and stay full longer. They slow digestion and reduce appetite, which can result in steady, impressive weight loss — often 10–15% of total body weight in a year.

That said, there are a few downsides:

  • 💰 High cost: GLP-1 drugs can run over $1,000 per month if not covered by insurance.
  • ⏱️ Slow ramp-up: Doses increase gradually over several months to minimize side effects.
  • 🤢 GI symptoms: Nausea, bloating, constipation, or fatigue are common.
  • 🔁 Regain risk: Once you stop, appetite usually returns — and so does the weight.

GLP-1s can be life-changing for some patients, especially those with type 2 diabetes or severe obesity. But for others, there’s a simpler, more affordable path.

Phentermine: A Proven, Affordable Starting Point

Phentermine (also known as Adipex) has been around for decades — and it remains one of the most effective appetite suppressants available when prescribed and monitored correctly.

Here’s why I still use it often in my practice at JourneyLite:

1. It works quickly

Phentermine starts curbing appetite within hours. For many patients, that early success provides a huge psychological boost and keeps motivation high.

2. It’s affordable

Generic phentermine often costs under $30 a month — a fraction of the cost of weekly GLP-1 injections. For patients without insurance coverage, that’s a major advantage.

3. It’s easy to take

It’s a simple once-a-day pill — no injections, no refrigeration, and no complicated schedules.

4. It’s well-understood and time-tested

Because phentermine has been used safely for decades, we know how to screen for side effects and monitor your progress closely. Most patients tolerate it well when properly selected.

5. It can jump-start lifestyle change

At JourneyLite, we use phentermine as part of a comprehensive plan that includes nutrition, activity, and behavioral support. Patients often lose 5–10% of body weight in the first few months — a great foundation for long-term success.

GLP-1s vs Phentermine: Which Fits You Best?

Phentermine
Cost: 💲 Low
Form: Daily pill
Results: Rapid
Side Effects: Mild jitters, dry mouth
Coverage: Usually affordable even without
Best For: Kickstarting weight loss, shorter-term goals

GLP-1 Meds (Wegovy®, Zepbound®)
Cost: 💰 High (brand name only)
Form: Weekly injection
Results: Gradual
Side Effects: Nausea, constipation, fatigue, GERD
Coverage: Often limited or denied
Best For: Long-term management, metabolic disease

My Recommendation as a Bariatric Specialist

When I meet with a new patient, we always look at the whole picture — health conditions, weight-loss goals, cost, and lifestyle.

Here’s how I typically decide:

  • Short-term weight loss or budget concerns? → Phentermine is usually my first choice.
  • Cardiovascular disease or diabetes? → GLP-1s may offer more metabolic benefit.
  • Combination approach needed? → Sometimes we use phentermine before or after GLP-1 therapy to help transition and maintain results.

Remember: neither drug is a “magic pill.” The best outcomes come from medication plus lifestyle change — and that’s exactly what we specialize in at JourneyLite.  Even better outcomes are seen with surgical procedures like the gastric sleeve, which yield up to 5x the weight loss than even the most powerful GLP-1.

When Phentermine Might Not Be Right for You

Phentermine isn’t ideal if you have:

  • Uncontrolled high blood pressure
  • Heart rhythm issues
  • Anxiety or insomnia
  • A history of stimulant misuse
  • Patients who are already on stimulants for ADHD

The Bottom Line

Phentermine is not old-fashioned — it’s a proven, accessible, and effective option when prescribed safely and monitored by an experienced medical team.

GLP-1 drugs like Wegovy® or Zepbound® have their place, but phentermine remains a practical and empowering tool — especially for motivated patients ready to take control of their weight.

If you’re curious whether phentermine or a GLP-1 would fit you best, we can help you decide with a free, no-obligation consultation.

➡️ Learn more: JourneyLite Medical Weight Loss Program »
 📍 Locations: Cincinnati • Columbus • Dayton • Northern Kentucky • Indianapolis
 💬 Ready to get started? Call (513) 559-1222 or schedule a free consultation online at JourneyLite.com

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The Pureed Stage After Bariatric Surgery: Why It Matters and How to Make It Work

After your bariatric procedure, your food journey changes dramatically. Instead of returning right away to a regular diet, you’ll follow a carefully structured three-month progressive plan. This plan includes four key stages:

 

    1. Clear liquids – the immediate post-op stage focused on hydration.
    2. Pureed foods – soft, blended meals to protect your healing stomach.
    3. Soft foods – gently introducing more texture.
    4. Regular foods – slowly returning to a sustainable long-term eating pattern.

 

Each stage has a purpose and comes with unique challenges. One of the most critical – and sometimes most frustrating – steps is the pureed stage. While it might not sound appealing (and yes, it can feel a little awkward), this stage is essential to your healing, recovery, and long-term success after bariatric surgery.

Let’s dive into why the pureed stage matters, what it teaches you, and how you can make it easier with practical food ideas and preparation tips.

 

Why the Pureed Stage Is So Important

Think of the pureed stage as training wheels for your new stomach. It allows you to heal, adapt, and begin building new habits without overwhelming your digestive system. Here’s why it’s such an important step:

 

1. Protects the Healing Stomach

In the weeks following surgery, your stomach is swollen, delicate, and still adjusting to its new size and shape. Pureed foods are smooth and gentle, which lowers the risk of irritation, leakage, or other complications. This stage is all about protecting the surgical site and allowing your body to recover safely.

 

2. Eases the Transition

Going from clear liquids to full solid foods is a big leap. Purees serve as a bridge, helping your digestive system re-learn how to handle texture, volume, and consistency. This stage is where your stomach and brain begin working together again to process food in a completely new way.

 

3. Supports Tolerance

Everyone’s tolerance is different after bariatric surgery. What works for one patient may cause discomfort for another. By eating pureed foods first, you reduce the risk of pain, nausea, or vomiting and gain insight into which foods sit well with your pouch before moving to more challenging textures.

 

4. Provides Nutrition

Your food volume will be very small after surgery, but your body still needs plenty of nutrition to heal. Pureed foods can be packed with lean proteins, vegetables, and legumes, giving you the nutrients you need without overwhelming your pouch. Protein, in particular, is essential for recovery and maintaining muscle mass during weight loss.

 

5. Reinforces Mindful Eating Habits

The pureed stage forces you to slow down. You’ll learn to take tiny bites, chew thoroughly (even purees benefit from a few “chews”), and stop eating when you feel full. These habits are not just important for now – they’re the cornerstone of long-term success, helping you avoid overeating, dumping syndrome, or weight regain in the future.

 

Making the Pureed Stage Work for You

Let’s be honest – the pureed stage can feel strange and restrictive. Foods you once loved may taste different, and the texture can be less than appealing. The key is to keep things simple, focus on protein, and get creative with flavor combinations.

 

A Simple Formula for Pureed Meals

Think of pureed meals in three parts:

Protein + Flavor + Liquid = Meal

By keeping meals simple – just two or three ingredients – you’ll make it easier to meet your protein goals and improve your tolerance. Here are some examples:

 

    • Pureed canned chicken + cream of chicken soup + broth or milk
    • Pureed Cottage cheese + sugar-free pudding packet + milk
    • Pureed Tuna + light mayo or mustard + a splash of pickle juice
    • Pureed Ground beef + pureed beans + taco seasoning + broth
    • Collagen peptide powder + herbs/seasonings + flavored broth
    • Pureed canned chicken + pureed white beans + Italian seasoning + broth

 

In addition, high-protein yogurts (brands like Ratio or Oikos Triple Zero) and ready-to-drink protein shakes (such as Premier Protein or Fairlife) make excellent options for quick, nutrient-rich meals.

 

Tips for Success in the Pureed Stage

To make this stage smoother, consider these practical tips:

 

    • Blend longer than you think: For the smoothest texture, run the blender an extra 1–2 minutes beyond what looks “done.” This ensures your food is truly gentle on your stomach.
    • Add liquid for creaminess: Broths, milk, or unsweetened nut milks can help achieve a creamier, more palatable consistency.
    • Batch prep for convenience: Pureeing a large portion at once and freezing it in silicone molds or ice cube trays can save time and make portioning easier. Simply thaw small servings as needed.
    • Experiment with seasonings: Herbs, spices, and sugar-free flavorings can make a big difference. Just keep it simple and avoid anything too spicy or acidic if it causes discomfort.
    • Listen to your body: Even in puree form, some foods may not sit well early on. If you feel discomfort, wait a week or two before trying again.

 

 

The Mental Side of the Pureed Stage

Beyond the food itself, this stage can be emotionally challenging. You might miss chewing, feel frustrated by the limited textures, or worry about how long you’ll have to stick with blended meals. Remember: this is temporary. The pureed stage lasts only three weeks, but it sets the foundation for your transition to soft and then regular foods.

Think of it as a reset for your relationship with food. You’re learning patience, mindfulness, and balance – all skills that will serve you long after you move past this stage.

 

Final Thoughts

The pureed stage after bariatric surgery may not be glamorous, but it’s one of the most important steps in your recovery. By protecting your healing stomach, easing the transition to solid foods, and reinforcing mindful eating, it sets the stage for long-term success.

Keeping meals simple, focusing on protein, and preparing ahead of time can make this stage much more manageable. Most importantly, view this time as practice for the mindful eating habits that will sustain your weight loss journey for years to come.

Yes, the pureed stage is restrictive. But it’s also purposeful, temporary, and absolutely vital for helping you adjust to your new stomach – and your new life.

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Why Surgery Delivers Lasting Weight Loss When GLP-1’s Don’t

By Trace Curry, MD, FASMBS — Medical Director, JourneyLite

Weight Loss Surgery vs. GLP-1 Injections: Are Injections Enough? The Reality in Practice

Obesity and related metabolic conditions remain a leading cause of morbidity and mortality around the world. In recent years, GLP-1 receptor agonist injections such as semaglutide (Wegovy™) or tirzepatide (Zepbound™) have dominated the news as a promising medical therapy for weight loss. However, emerging real-world evidence and head-to-head studies increasingly show that weight loss surgery offers superior, more durable outcomes for many patients.

If you’re exploring options to lose weight and reclaim health, here’s why surgery could be the answer.

 

 Real-World Evidence: Surgery Delivers More than GLP-1’s, Sustainably

 

1. More dramatic weight loss

A landmark retrospective “head-to-head” study comparing bariatric procedures (like sleeve gastrectomy or gastric bypass) with GLP-1 injections found that surgery patients lost about five times more weight over two years than those on GLP-1 therapy. News-Medical+3EurekAlert!+3ASMBS+3

To put numbers on it:

  •  Surgical patients lost ~58 lbs in two years (≈ 24% of total body weight, or TBW)
  • GLP-1 patients lost only ~12 lbs (≈ 4.7% TBW) over the same period EurekAlert!+2News-Medical+2
  • Even among GLP-1 users who continued therapy for a full year, weight loss averaged only ~7% TBW—still far less than surgical outcomes EurekAlert!+2ASMBS+2

    Another rigorous analysis published in JAMA Surgery compared weight loss surgery and GLP-1 receptor agonists over two years. It showed:

    • Average total weight loss: 28.3% TBW with surgery vs. 10.3% TBW with GLP-1s JAMA Network
    • Proportion sustaining ≥10% total body weight loss: 96% of surgery patients vs. only 45.9% of GLP-1 patients JAMA Network
    • Surgery also yielded greater reductions in excess weight. JAMA Network

    These numbers consistently show that, in the real world, bariatric surgery tends to outperform these expensive medications not only in weight reduction but even more importantly in durability.

     2. Durability and relapse: less rebound with surgery

    One key limitation of GLP-1 therapy is that its benefits often depend on ongoing use. When the drug is stopped, most patients regain weight. ASMBS+2ASMBS+2

    In contrast, bariatric surgery invokes anatomical and metabolic changes that help sustain weight loss over the long term. The Cleveland Clinic’s long-term data showed:

    • Over 10 years, surgical patients lost on average 21.6% of their TBW versus only 6.8 % lost by GLP-1 users. Cleveland Clinic
    • In that same study, hemoglobin A1c (a marker of average blood sugar) declined by 0.86% in surgery patients compared with only 0.23 % in GLP-1 patients. Cleveland Clinic

    Thus, the benefits of surgery tend to “stick,” whereas the benefits of medical therapy once therapy stops or compliance wanes. Due to the high cost and significant side effects of these medications, many studies show that more than half of patients have stopped them by the 12th month.

     3. Broader health benefits beyond weight

    Weight loss is just part of the story. Surgery confers multiple downstream benefits:

    • Lower rates of obesity-related comorbidities (like hypertension, hyperlipidemia, sleep apnea) compared to GLP-1 therapy at follow-up  JAMA Network
    • Reduced health care utilization: fewer inpatient stays, outpatient visits, and ED visits per patient per month post-surgery compared to GLP-1 therapy.  JAMA Network
    • Improved diabetes remission, better glycemic control (less reliance on medications) in longer term trials. Cleveland Clinic+3JAMA Network+3PMC+3
    • Reduced mortality: a study found weight loss surgery was associated with significantly lower all-cause mortality compared to GLP-1 therapy in patients with diabetes of less than 10 years duration as a result of greater weight loss. JAMA Network

    When we look beyond just pounds lost, surgery tends to offer more holistic, durable health gains.

     Common Questions about GLP-1’s vs. Weight Loss Surgery

     “Isn’t surgery riskier than weight loss injections?”

    Surgery does carry risks, but modern bariatric procedures have safety profiles comparable to many commonly performed surgeries (e.g. gallbladder removal, knee replacement). EurekAlert!+2ASMBS+2

    Importantly, when weighing short-term risks against long-term gains—especially for patients with severe obesity and metabolic disease—the cost–benefit markedly favors surgery.

    “GLP-1 therapy is non-invasive — isn’t that enough for many patients?”

    For some patients, GLP-1 therapy may be appropriate, especially early or in mild obesity. But evidence shows that many real-world patients never achieve dramatic or sustained weight loss with medical therapy alone. A significant proportion (up to 70 %) discontinue GLP-1 treatment within one year. ASMBS+3EurekAlert!+3News-Medical+3

    Thus, while GLP-1s are powerful tools, for those seeking the greatest, most durable results or with advanced metabolic disease, surgery often remains superior.

    “What about combining GLP-1s and surgery?”

    Some patients do benefit from adjunctive use of GLP-1 therapy after surgery, especially when weight loss plateaus or to manage regain. But combining therapies doesn’t negate the fact that surgery still provides the structural, metabolic foundation on which other therapies can build.

    Why More Patients Should Consider Surgery as a First-Line Option Over GLP-1’s

      • Proven superiority in weight loss magnitude and durability.
         Surpassing medical therapy by large margins in both controlled and real-world data.

      • Systemic metabolic benefits.
         Better glycemic control, remission of diabetes, reduction of cardiovascular and renal risks, and lower mortality.

      • Cost-effectiveness over time.
         Studies show that when you consider total costs (surgery + care) versus long-term drug and medical costs, surgery may be more economical in the long run. For example, over two years, total costs averaged ~$51,794 for surgical patients vs ~$63,483 for GLP-1 therapy. tctmd.com

      • Reduced burden of continuous therapy.
         No need to remain on drugs indefinitely (with their side effects, cost, and adherence challenges) if surgery is successful.

      • Better long-term health trajectory.
         The durability and breadth of benefits create more opportunity to “escape” the cycle of chronic disease.

    While GLP-1 injections have a legitimate and growing role in obesity management, they are not a cure-all. The weight loss journey isn’t just about losing weight—it’s about keeping the weight off, reducing long-term disease risk, and improving quality of life. The rapidly growing body of evidence shows that bariatric/metabolic surgery holds advantages in magnitude, durability, cost, and health outcomes for many patients.

    If you’re exploring weight loss options, JourneyLite is committed to helping you understand when surgery might be the better path. Contact our surgical navigation team to or schedule a free consultation to review your medical profile and discover whether weight loss surgery could be your route to lasting transformation!

     

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    Skip The Bubbles After Bariatric Surgery.

    ✨After bariatric surgery, it’s best to skip the bubbles – Carbonated drinks may seem harmless, but the gas they create can stretch your new stomach pouch, cause discomfort, and even lead to bloating or pressure that makes eating harder. Plus, sodas and sparkling waters often sneak in sugar, caffeine, or artificial sweeteners that can stall progress and trigger cravings. Your new stomach needs gentle care – hydration from still water, herbal teas, or protein-rich fluids is the safest way to protect your results. However, if you do choose carbonation, here are a few tips to tame it:✨

    ⚡ Pour your drink into a glass and let it sit—this helps release some gas.
    ⚡ Add ice and stir to flatten the fizz.
    ⚡ Take tiny sips (no gulping!).
    ⚡ Stick to sugar-free, caffeine-free options.
    ⚡ Limit to special occasions, not daily.

    Remember—carbonation can cause bloating, pressure, and stretch on your new pouch. Still water, protein shakes, or herbal teas are the best hydration choices, but mindful strategies can help if you decide to sip the fizz.

     

     

    By Devon Pthe Dietitian

    Devon, Registered Dietitian

    Nutrition and wellness have been at the heart of Devon’s career since graduating from Murray State University in 2009 with a degree in Nutrition and Dietetics. She has spent most of her career in bariatrics, specializing in helping individuals navigate sustainable, healthy change. Outside of work, she is a wife and mom of four who enjoys painting, reading, and getting lucky and baking the occasional perfect macaron.

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    Plant-Based Protein After Bariatric Surgery: What You Need to Know

    Protein is the number one nutrient after bariatric surgery. It helps with healing, muscle preservation, metabolism, and satiety. We recommend 60–100 grams of protein per day depending on your post-op stage and lifestyle.

    Traditionally, this has meant a heavy focus on animal protein. But what if you want to incorporate more plant-based sources or you don’t eat animal proteins? The good news: with careful choices, plant-based proteins can absolutely fit into your post-surgery diet.

     

    Why Plant-Based Protein Can Be a Smart Choice

     

      1. Gentle on digestion
        Many bariatric patients struggle with tolerance of dense animal proteins (like beef or pork) in the first year. Softer plant proteins — such as tofu, lentils, or pea protein powder – can sometimes feel easier on the stomach.
      2. Fiber and fullness
        Unlike most animal proteins, plant proteins often come packaged with fiber, which supports bowel regularity (constipation is common after surgery) and helps with satiety. (hsph.harvard.edu)
      3. Variety
        Eating the same chicken or eggs every day gets old quickly. Plant-based proteins add a variety of flavor and texture, making your new way of eating more enjoyable and sustainable.

     

    Challenges to Be Aware Of

     

      • Protein density: Plant foods usually provide less protein per bite than animal foods. Since your stomach capacity is limited, you’ll need to choose concentrated sources.
      • Digestibility: Some plant proteins (like beans) can cause gas or bloating. Introduce slowly and test your tolerance.
      • Amino acid profile: Not all plant proteins are “complete.” Using blends (pea + rice, for example) or soy-based products helps cover all essential amino acids. (pmc.ncbi.nlm.nih.gov)

     

    Bariatric-Friendly Plant Protein Foods

    Here are some well-tolerated options to try, starting with softer, higher-yield sources:

     

      • Tofu: Soft texture, easy to season, ~10 g protein per half cup.
      • Tempeh: Fermented soy, denser texture, ~15 g per half cup.
      • Edamame: Complete protein, easy to snack on, ~9 g per half cup.
      • Lentils: Versatile in soups/purees, ~9 g per ½ cup cooked.
      • Chickpeas: Blend into hummus for easier tolerance, ~7 g per ½ cup.
      • Quinoa: A complete grain, ~8 g per cup cooked.
      • Hemp seeds: Soft, sprinkle on yogurt/oatmeal, ~10 g per 3 Tbsp.
      • Nut/seed butters: Peanut, almond, sunflower seed – small portions add ~4-7 g protein, but watch fat and calories.

     

    Bariatric-Friendly Protein Powder Brands

    Protein powders are often the most practical way for bariatric patients to consistently meet daily protein goals, especially in the early months. Here are plant-based brands that fit well:

     

      • Orgain Organic Protein (pea, brown rice, chia blend) – smooth texture, widely available, ~21 g per scoop.
      • Optimum Nutrition Gold Standard Plant (pea, rice, fava bean) – ~24 g protein, low sugar.
      • PEScience Select Vegan – pea + brown rice, good flavor, ~20 g protein, soy-free.
      • OWYN Plant Protein – free of top allergens, good for sensitive stomachs, ~20 g per scoop.
      • Garden of Life Organic Plant Protein – sprouted blend with probiotics, ~20 g per scoop.
      • Ora Organic Vegan Protein – pea + superfoods, organic, ~21 g per scoop.

    Tip: Choose a powder with at least 20 grams of protein per scoop.

     

    How to Incorporate Plant Protein After Bariatric Surgery

     

    Early Stages (liquid/pureed)

     

      • Use unsweetened, smooth plant protein powders in yogurts, pureed soups, and even pureed oatmeal.

     

    Soft Stage

     

      • Add silken tofu to soups.
      • Puree lentil or chickpea to add a creamy texture to foods.

     

    Regular Texture Stage

     

      • Use tempeh or tofu in stir-fries, scramble tofu with eggs or veggies.
      • Add hemp seeds, ground flax, or nut butter to yogurt, oatmeal, or shakes.
      • Keep roasted edamame or chickpea snacks on hand.

     

    Sample “Protein-Focused Bariatric Day – Regular Stage”

     

    Meal Example Protein
    Breakfast Protein shake with pea/rice protein + unsweetened almond milk 25 g
    Snack Edamame (½ cup) 9 g
    Lunch Lentil & quinoa bowl with sautéed vegetables 18 g
    Snack Greek yogurt (if tolerated) + hemp seeds 15 g
    Dinner Tofu stir-fry with vegetables 20 g
    Daily Total   ~87 g

     

    Key Takeaways

     

      • Protein first still applies with plant-based sources.
      • Use protein powders for efficiency and consistency, especially in the first year.
      • Choose complete or blended proteins to cover amino acid needs.
      • Start with softer, more digestible options and introduce beans/seeds gradually.
      • Watch for added sugars, fillers, or high fat in powders or plant-based “meat” alternatives.

    Plant-based protein can absolutely meet your bariatric nutrition needs – and it can add variety, improve digestion, and support long-term heart and metabolic health. With smart product choices and a little planning, you don’t have to rely solely on animal protein to hit your goals. Learn more about why protein is so crucial after bariatric surgery HERE.

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    Caffeine After Bariatric Surgery: Why Less is Best

    After bariatric surgery, the way your body handles food and fluids changes dramatically – and caffeine is no exception. While your morning coffee or tea is a small comfort, it’s important to understand the recommendations of limiting caffeine intake after surgery.

     

    Caffeine is a stimulant and a diuretic.

    This meaning it can increase fluid loss. Staying hydrated is already a challenge after surgery since the stomach can hold small amounts of liquid at a time. Too much caffeine can worsen dehydration.

     

    Caffeine stimulates the production of stomach acid.

    Increased stomach acid may irritate your stomach or gastric pouch. This can lead to discomfort, reflux, or even ulcers. Drinking coffee on an empty stomach increases the risk of reflux due to the increase of stomach acid production.

    While caffeine will always stimulate the production of stomach acid, adding protein to your coffee can help lessen the irritation caused from that acid. Many patients will use a protein shake in place of creamer or add collagen peptides to their coffee.  This is also a great way to increase your protein intake.

     

    Caffeine has an appetite-suppressing effect.

    While that might sound appealing for weight loss, it can actually backfire after surgery. Your body needs consistent protein and nutrient intake to heal and maintain muscle mass. If caffeine blunts your hunger, you may unintentionally skip meals or fall short on nutrition. This can slow your recovery and stunt your long term success.

    TIP; A meal should contain 20-30 grams of protein. Since coffee may suppress your appetite, adding protein to your coffee can easily turn that “cup of joe” into a meal replacement. Using a full protein shake with a couple shots of espresso is a great way to get that energy boost AND a meal at the same time.

    This doesn’t mean you can never enjoy caffeine again – but managing your intake is key. Our recommendation is to avoid caffeine for the first 30 days after surgery, then reintroduce it in small amounts as tolerated.

    TRICK YOUR MIND; that first cup of coffee in the morning is a routine and “pick me up” for most people and the thought of skipping that feels unrealistic. Keeping that routine going but with DECAF coffee can trick your mind into thinking that you are still getting that “pick me up” and you will get that boost of dopamine, which is really what you are after.

    Remember: your body is adjusting to a whole new way of processing food and fluid. Protecting your stomach, staying hydrated, and fueling your recovery will set you up for smoother healing and better long-term results.