16 May South Florida Bariatric Surgeon Tips to Manage Cravings and Maintain Weight Loss After Surgery: Steer Clear of Packaged Foods with these 6 Economical, Healthy Snack Ideas

 

After bariatric surgery, and after reaching those weight loss goals, it’s incredibly important to sustain them with healthy eating habits. Oftentimes, the great downfall to any diet plan is the allure of snacks! How do you managing those snack cravings? How can you satisfy your hunger without falling into the packaged-food trap?

 

Here are some economical, healthy snack ideas and snacking tips to help you maintain your weight loss after bariatric surgery. 

 

• Identify triggers. This is an exercise you did pre-surgery, but it’s important to remember when you want to snack, why you want to snack. Are you hungry? Are you nervous? Bored? Watching TV? Have you slipped back into old snacking patterns?

 

• Listen to your body’s cues. Learn to trust your body again. Many patients went for years without listening to their bodies, so it’s important to tune in. Take a step back and evaluate what you’re feeling. Consider these key hunger cues: growling stomach, light-headedness, low energy, shakiness, low energy, and moodiness. 

 

Make healthy snack choices. It’s time to re-evaluate the snack! Snack food has become synonymous with shiny packages that are often high-salt, high-sugar, and high-fat choices, not to mention almost nil in nutrients. To maintain your post-surgery weight loss, you’ll need to make critical adjustments to your eating behaviors and food choices. Here are some great healthy snack swaps, replacing those old go-to’s with some solid, delicious, economical options.

 

• Swap potato chips with baked veggie chips. You can make your own baked veggie chips by thinly slicing sweet potatoes, beets, and kale, and baking them in the oven, drizzled olive oil, sprinkled with salt. These crispy chips are low in calories and high in fiber and nutrients.

 

• Swap packaged or microwave popcorn with air-popped popcorn. Season with herbs and spices for extra flavor.

 

• Swap caramelized nuts or salted nuts (which are usually too salty) with roasted chickpeas. Roasted chickpeas are a crunchy, protein-packed snack that can satisfy your cravings for something savory. You can season them with spices like cumin, paprika, and garlic for extra flavor.

 

• Swap chips and dips with raw veggies and dip: Carrots, cucumber, and bell peppers are crunchy and satisfying, and you can pair them with a healthy dip like hummus or guacamole for extra flavor.

 

• Swap candy bars with homemade energy bars. Energy balls made with nuts, seeds, and dried fruit are a great way to satisfy your sweet tooth while providing a healthy dose of protein, fiber, and healthy fats. You can make them in advance and keep them in the fridge for a quick snack on the go.
• Swap ice cream with Greek yogurt and fruit. Spoon frozen berries, grapes, or banana slices on Greek yogurt. Top with roasted nuts (low-salt) for crunch.

 

Stick to your weight loss plan. You can modify your snacking behavior pre-surgery, with these healthy swap options, and sustain your weight loss after surgery.

 

Here is a great recipe for a low-sugar, high-protein, high-fiber energy bar.

 

Ingredients:

 

• 1 cup rolled oats
• 1/2 cup almond flour
• 1/2 cup unsweetened shredded coconut
• 1/4 cup chia seeds
• 1/4 cup hemp seeds
• 1/4 cup chopped almonds
• 1/4 cup chopped dates
• 1/4 cup almond butter
• 1/4 cup honey
• 1 tsp vanilla extract

 

Instructions:

1. Preheat the oven to 350°F (175°C) and line an 8×8 inch baking pan with parchment paper.
2. In a large bowl, mix together the rolled oats, almond flour, shredded coconut, chia seeds, hemp seeds, chopped almonds, and chopped dates.
3. In a separate bowl, whisk together the almond butter, honey, and vanilla extract until smooth.
4. Pour the almond butter mixture over the dry ingredients and mix until everything is well combined.
5. Transfer the mixture to the prepared baking pan and press down firmly to make an even layer.
6. Bake for 20-25 minutes, or until the edges are golden brown.
7. Let the bars cool completely in the pan, then remove them from the pan and cut into squares or bars.
8. Store the bars in an airtight container at room temperature for up to one week, or in the fridge for up to two weeks.

 

These energy bars are packed with fiber and protein, making them a great snack to keep you feeling full and satisfied. Plus, they’re low in sugar and made with natural, whole food ingredients. Enjoy!