Monday, April 26, 2021

How I lost 100 pounds with "My 600-lb Life" bariatric surgery diet food swaps

If I've learned anything from Dr. Nowzaradan of TLC's "My 600 lb Life" it's to clean my plate. To lose weight, don't think diet as much as food swaps to clean up the plate. Here's how I lost 100 pounds using these "My 600-lb Life" inspired bariatric surgery diet food swaps and my "mind over platter" tips. This guide gives 100 ways to clean your plate and lose weight today.  

The first thing Dr. Now's "My 600-lb Life" gastric bypass surgery diet cleans off the plate is soda and even diet pop. Swap it for 100% juice, milk or water.  Swap vitamin D milk for 2% or skim or high protein flax milk. Lose weight by drinking half your body weight in water a day. Flavor with lemon, strawberries and blueberries. Trade sweetened coffee for plain black or green tea. Use non-fat, low-cal sweeteners and almond milk for coffee creamer. Try Keto coffee for weight loss. 

Lose weight with condiment food swaps. One of my obesity triggers was calorie-adding condiments.  Dr. Now's bariatric surgery diet features low-cal, lowfat alternatives. Cook in non-fat cooking spray. Blend butter half and half with coconut oil or Greek yogurt. Drop transfat margarine for transfat-free 35-calorie butter. Get low sugar ketchup or make your own. 

The gastric bypass diet is about replacing not eliminating. Blend peanut butter with plain Greek yogurt. Use 35-calorie salad dressing and switch mayo for mustard. Change out bleached sugar for raw Florida Crystals or Sucanat, raw honey, blue agave syrup, stevia or Splenda. Eat salsa and hummus, not dips. Swap light mozzarella for the higher fat kinds and Laughing Cow Swiss for regular cream cheese. Bake and cook with ricotta, cottage cheese, kefir and Greek yogurt. Use plain, unsweetened applesauce in place of oil in baking. 

Go vegan or vegetarian 3x a week. Replace one meat meal per week with a vegetarian fish, cheese, egg or vegan meal. Work up to three times a week or more. Eat fish or chicken instead of beef, pork or processed meat. Dr. Now's gastric bypass surgery diet substitutes broiled fish and chicken for fried or baked. Try grilling an ahi tuna or swordfish steak instead of burgers or brats on the grill. Explore flaxseed, miso, tempeh, mushrooms or avocado, nuts and chickpeas in place of cheese and meat.

Bust obesity by trading starch carbs for fruit, veggie, fiber, fatty acids. Dr. Now advises patients to avoid white foods (bread, rice, pasta and potatoes) before bariatric surgery. To do that, replace bleached with unbleached whole grain flour, breads and cereals. Eat green, leafy and orange vegetables, fewer potatoes and less pasta. Try black bean or edamame pasta. Eat brown or wild rice and ancient grains like amaranth, kamut, quinoa and triticale. Eat more raw almonds, chia, pumpkin and sunflower seeds. Substitute high protein granola bars, Cheerios, Special K Protein and Kashi Go Lean cereal, Joseph's or Flatout flax wraps and light oat bran bread for regular bread, cereal and snacks. Ramp up lettuce, spinach, kale, sprouts, apples, blueberries, strawberries, acai, pomegranate and grapefruit in your diet.

"My 600-lb Life" is about eating habit changes. Try these weight loss switches. Eat at home rather than at a restaurant and cook from scratch. Swap salty snacks for edamame and plain popcorn for salty snacks. Substitute frozen and fresh vegetables instead of canned vegetables. Replace lunchmeat, bacon, sausage, bologna and hotdogs with fresh meat. Eat whole fresh fruit instead of canned or juice. Eat a vegetable salad before the main meal. Don't eat while watching TV (this was a big change in how I lost 100 pounds). Snack on raw veggies. Fast one day a week on bread and water. 

Following these "mind over platter" tips and cleaning my plate, was how I lost 100 pounds, obesity, Type 2 diabetes, hypertension, heart and liver disease.

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