A while back we did a post about going on holiday to Tenerife just three months post-surgery, where we had our gastric sleeve. This taught us a great deal about the difficulties with eating out after bariatric surgery, and we have learned some other tricks since then. We thought that now was about time we share some tips on how to navigate eating out as a bariatric patient.
We all can agree that one of the great pleasures of life is dining out. Whether it is over a bite with your buddies, a special occasion, or not feeling like cooking, eating out is always a delight. However, when you have had bariatric surgery, it can be daunting to eat out. The good news is that you can still enjoy eating out without straying from your goals once you prepare yourself and have some valuable tips up your sleeve. Here are some tips for eating out after weight loss surgery.
Do Your Research
One of the most valuable things you can do before going out to eat is research beforehand about the restaurant. Most places have their menus online these days, so just take a few minutes to review it. Find dishes high in protein, low in carbs, and see if the restaurant offers the dish your way.
If you are unsure of what’s best, never be afraid to call ahead and ask the restaurant about their menu. Most restaurants will try their best to accommodate your needs, especially if they can prepare in advance.
Don’t Be Afraid to Ask for Modifications
And ordering-don’t be afraid to ask for modifications. Most restaurants will make changes if you ask for a dish without the sauce, a grilled option instead of fried, or substituting veggies for the fries.
If portion sizes are the problem, you can always ask if they have half portions-or simply request a take-home box when your food arrives so that you can package up half right then and there. That way, you’re not tempted to eat more than you need.
Start with Protein
It’s a voice you’ve heard before, this may sound like déjà vu, but one we’ve mentioned before, and it’s worth mentioning again: Protein, Protein, Protein. Whatever it is you prepare, centre it around either chicken, fish, or tofu. Protein is what will keep you full and satisfied. Post-surgery, it is key for muscle mass.
For instance, if you are ordering a salad, make sure to add a decent source of protein in it, such as grilled chicken or shrimp. If not, then always consider adding one to keep your meal balanced and satisfying.
Eat Slowly and Mindfully
Probably one of the most important things that we have learned post-surgery is the need to eat very slowly and very mindfully. This is especially important when you go out to a restaurant, with it being so very easy to get caught up in the social aspect of the meal and forget to pace yourself.
As we mentioned before, always go back to the 20:20:20:20 rule: take a 20 pence coin-sized bite of food, chew it 20 times, rest your cutlery for 20 seconds, and hopefully you are hungry enough to take at least 20 minutes to get through your meal. It enables you to eat your meal slowly so you do not overeat, later giving your brain the opportunity it needs to register that you are full.
Go Easy on the Liquids
The other invaluable tip is to be very rigid with liquids. In most bariatric programs, the advice is to stay away from drinking 30 minutes before and after meals. This is because taking in liquids around mealtime would fill your new, smaller stomach and make it harder to take in nutrition from food.
Drink only when you are thirsty and avoid sipping a drink while you wait for the meal to be served at restaurants. Mouth focus on the mouth; save the drink for after mealtime
Plan Ahead for Leftovers
As we mentioned earlier, portions in eating places are oversized, at times close to the point were finishing the food in one sitting may be quite impossible. But that is not all too bad! You can always plan for leftovers, and then you are without stress on account of eating the whole meal in one sitting.
When your meal is delivered to your table, pause and assess the portion size, identifying what you will eat now and what you will put to the side for later. Ask for a to-go box right away if it will support your efforts to stay on course.
Do not be Afraid to Say No
The hardest times when it comes to eating out are the social temptations. Dessert, a second round of drinks, a big meal- sometimes the hardest things are just to say ‘no’, especially when everyone else is having some.
But remember, first and foremost is your health and well-being. There is no harm in saying “no” or taking just a very small morsel if you really wish to go in. Friends and family will understand, and you will feel better because you really have not betrayed your goal.
Enjoy the Experience
Last but not least, dining out is not just about the meal but an experience to enjoy with family and friends, building memories. Don’t stress too much about having that “perfect” meal. Sometimes you really can’t, but just being mindful and making the best choice you possibly can, will see you enjoy your meal and stay on track.
If ever you feel a bit concerned or unsure about how to manage eating out, remember our holiday in Tenerife. We did learn during this holiday, though it was very difficult to start, how to eat out after surgery; and if we can, you can!
Here you have them: our top tips while dining out after bariatric surgery. We hope you become more confident and prepared the next time you go out to eat. Remember, it’s a journey – find that balance and make those choices that will keep you healthy and happy. Bon appétit!