April 2021

What Will Keep You Feeling Satisfied and Healthy?

Overeating is one of the common contributors to weight regain after bariatric surgery, but it's not just about what you eat. Your daily eating habits play a huge role too, shaping both your nutrition and how satisfied you feel at mealtimes.

So how do you feel genuinely satisfied with your food while avoiding eating more than your body needs? Here are four simple, effective habits to help you stay fuller for longer and support a healthier lifestyle.

1. Include a High-Protein Food at Every Meal and Snack

Protein is your best friend when it comes to satiety.

Why? High-protein foods help keep you fuller for longer and support more stable energy throughout the day, which helps ward off hunger and cravings. Protein also helps you preserve muscle while supporting healthy body composition, making it the single most important nutrient to prioritise after surgery.

Aim to build every meal and snack around a quality protein source.

2. Take Your Time to Eat - No TV, No Screens

Eating slowly and savouring your food without distractions genuinely increases how satisfied you feel.

Why? Slowing down gives your brain time to register that you're eating, which is key to feeling satisfied. It also lets you actually enjoy the flavours and textures of your food, and eating mindfully is thought to support better digestion and nutrient absorption too.

Put the screens away, sit down, and give your meal your full attention.

3. Be Mindful of "Slider Foods"

It's worth asking yourself whether softer, liquid-style protein snacks, like milk, yoghurt, soft cheeses and cereal, are actually keeping you full long enough.

Why? While these foods are nutritious and provide good-quality protein, they tend to pass through your stomach more quickly, which is why you might feel hungry sooner than you'd expect. They're perfectly fine as part of a balanced diet, but leaning on them too heavily can leave you reaching for more before long. Pairing them with a more substantial protein or fibre source can help.

4. Separate Your Fluids From Your Solids

Stop drinking around 30 minutes before your meals and snacks, and wait at least 30 minutes after eating before you start drinking again.

Why? Drinking and eating at the same time dilutes your stomach acid, which is already significantly reduced after surgery, and takes up precious space that's better used for quality food and nutrients. Stomach acid plays an important role in breaking down food and helping your body absorb all those important nutrients, so protecting it makes a real difference.

Small, consistent habits like these add up to a big difference in how satisfied and nourished you feel day to day. Master these four, and you'll be well on your way to feeling fuller, more energised, and more in control of your eating.