Weight Loss Surgery, Vegetarians and High Protein Diet – Putting it All Together

Vegetarians who are suffering from morbid obesity and undergo Weight Loss Surgery (WLS) for the treatment of obesity are challenged to follow the weight loss surgery high protein diet when they do not partake of red meat, poultry, fish, or seafood. The first rule of a bariatric diet is to eat protein first in an effort to consume as much as 105 grams of protein a day. The balance of dietary intake should be at least 60 percent protein with the other 40 percent food intake being low glycemic carbohydrates and healthy fats. These are the standard guidelines for patients of all gastric weight loss surgeries including gastric bypass, adjustable gastric banding (lap-band), and gastric sleeve.

To the diet savvy, eating a high protein diet is no magical secret. We know that a high protein, low carbohydrate diet prompts weight loss. The body is made of protein. Muscles, bones, skin, hair and virtually every other body part are essentially protein, which consists of basic building blocks called amino acids. Amino acids help the body heal from surgery and fuel metabolic life processes around the clock. With the elimination of animal proteins from the diet vegetarians must turn to plant and dairy food for their protein needs. Legumes, low-fat dairy foods, soybeans and soy products, and nuts and seeds are all viable sources of protein for WLS vegetarians.

Legumes: Dried or canned beans such as kidney, cannellini, black beans and navy beans are nutritional powerhouse foods that may be enjoyed daily. One 7-ounce serving of beans provides 15 grams of protein. In addition beans are an excellent source of dietary fiber and they are mineral rich providing B vitamins, iron, zinc, magnesium and phytochemicals. Beans are versatile and can be added to soups, salads, casseroles and stir fries.

Low-fat dairy foods: Dairy foods are another excellent source of protein, but patients of weight loss surgery must eat dairy with caution. Some surgical procedures affect a state of lactose intolerance in patients: it is wise to consult with a bariatric nutritionist if symptoms of lactose intolerance occur. When dairy is tolerated WLS vegetarians can enjoy a 1 cup serving of skim milk, a 6-ounce serving of low-fat yogurt or a 1-ounce serving of low-fat cheddar cheese each providing nearly 10 grams of protein along with calcium and vitamins A, B, and D.

Soybeans and soy products: Soybeans are protein dense: a 7-ounce serving provides 24 grams of protein as well as iron, zinc, vitamin B, and phytochemicals. But Americans have been slow to make soybeans a dietary staple, perhaps because of a few too many tofu-experiments gone bad. New soy-based products take tofu from the strange health food cart to mainstream meals in the form of veggie burgers and veggie tacos. Calcium fortified soy-dairy products such as milk and cheese are commonly available in most supermarkets and make suitable replacements for animal dairy products without lactose impact.

Nuts and seeds:A small 1-ounce serving of nuts provides about 5 grams of protein and a rich source of antioxidants including vitamin E and selenium. Nuts are high in fat so the portion must be carefully measured. Under these conditions nuts can provide a healthy snack, or a crunchy topping for salads or desserts.

Weight loss surgery vegetarians must mindfully monitor their dietary intake to ensure adequate protein needs are met. When protein intake is not met weight loss will stall or weight gain may occur. WLS vegetarians should eat a wide variety of protein foods each day to supply their amino acid needs. This can be accomplished by keeping a pantry stocked with legumes, whole grains, nuts and seeds and soy products, and a refrigerator filled with low-fat dairy.

Exercise: Is It Really Less Important Than Diet for Weight Loss?

I have been hearing for some time now that when it comes to weight loss, exercise is not king. Diet is paramount. I mean, the NY Times said it, so it must be true.1 To be fair, they cited many reputable studies in their report that seem to indicate exercise only goes so far in weight management. The amount you can burn in a single exercise session is easily erased by something as innocent as a second helping of dinner or a favorite sweet treat. Also for many, hunger increases after exercise and leads to overconsumption, thereby erasing or even worsening the calorie deficit they were striving for. I get it. I can see how exercise may not be the key piece in the giant puzzle of weight loss.

That being said, I have always had a nagging suspicion that exercise is more important than we think. We already know it helps for a host of issues other than weight loss, including mood/depression, cardiovascular health/blood pressure, blood glucose regulation, hormone balance, improved immune function, etc. People who exercise, on the whole, are healthier. Period. But I still had this feeling that given the right duration and intensity level, exercise has a key role in weight management.

Then this study popped up online2, giving us new insight into what might be going on with our metabolism when we exercise.

Researchers from Karolinska Institute in Sweden found mechanisms in mice by which exercise counteracted fat storage and decreased inflammation. A compound called kynurenic acid, induced via exercise, was the key.

To understand the big picture, backtrack with me real quick. Preceding this study, in 2014, this same group originally published that kynurenic acid in the brain, produced via exercise, supported improved brain function. Exercise produces a sound mind, they declared.

Building on that, they conducted this recent study where they introduced kynurenic acid orally in mice with the goal to reach all the tissues, not just the brain. These mice, while eating a high fat diet that promoted obesity and elevated blood glucose, stopped gaining weight and in turn converted more of their white fat to brown fat, which is the type that is more metabolically active. They also had improved blood glucose control despite no change in diet.

The theory is that the kynurenic acid in the fat cells promoted this conversion from white to brown fat, while kynurenic acid in the immune cells enhanced anti-inflammatory properties.

These two factors, the increase in metabolically active fat and decreased inflammation, both assist the body’s ability to burn fat as energy and prevent excessive fat storage.

Sounds promising! Lace up those shoes! But then this begs the question, what type of exercise should we be doing to get this benefit?!? What is the magic formula? Running? Light walking? Pilates? HIIT cardio? Cross Fit? Yoga?

Unfortunately, this study does not lay that out as the kynurenic acid was administered orally rather than induced directly via exercise. A little digging however, and another paper provided exactly that information: endurance exercise.3

Ah, I knew it! I had a suspicion that the time and intensity of exercise mattered. Quick and dirty workouts have their place, but nothing takes the place of a good ol’ get-your-heart-rate-up-for-a sustained-period-of-time-type workout.

What this study showed was that subjects undergoing sustained cardio, in these cases an hour or longer, produced high levels of kynurenic acid in their muscle tissue within an hour after exercise. Subjects doing exercise that involved shorter bursts of intense energy did not see these benefits.

So there you go. Cardio for the win, right? Well yes, mostly I suppose. I think the key takeaway is to remember cardio is important and has an important role in weight management, but don’t let that cause you to overlook the roles of muscle conditioning, toning and even plyometric-type activities to overall strength and health. Varying up your routine to prevent injury and strengthen your body overall is so important as well!

If you are now thinking about what kind of exercise is safe for you, let me put out a quick disclaimer here. I am no exercise physiologist. I work with food to help people lose weight, however exercise is such a key piece of that puzzle. Also I have been an avid exerciser since my early 20’s so I tend to talk about it frequently with my clients. That being said, if you need specific advice as to what is safe and appropriate for you to be doing, please consult with your doctor, a physical therapist, or even a certified trainer to develop a plan. My role is to educate that exercise is important. For tailored guidance, particularly if you have injuries or other limitation, see a professional!*

If you feel OK starting up something on your own, let me put out a quick plug for one of my favorite online workout websites, Fitness Blender.com. For approachable, achievable and FUN workouts, this site is the best. Run by a local Seattle couple, they have FREE online workouts for any fitness level and any length of time you happen to have available. I’ll be honest. We don’t always have time for sustained cardio, do we? These workouts can easily fit in your day, whether you have 15 minutes to spare or an hour.

The truth is, though, if you are really serious about shedding that weight for good, regular exercise needs to be a part of your routine.

So yes, do lace up those shoes and get moving because the evidence is clear: exercise, and specifically cardio, supports fat reduction. Of course you have to watch your diet, too.

*Always check with your doctor before starting any new type of exercise program. Should you choose to try something new, always start slow and always be aware of proper form. If in doubt, consult a trainer or teacher to master the fundamentals before increasing intensity. Basically, start low and slow to avoid injury!

Healthy Weight Loss Through Diet and Fitness

Belly fat, thunder thighs, man boobs, jiggle arm fat and love handles are terms we (those of us who have cried for HELP FOR HEALTHY WEIGHT LOSS, please) are all too familiar with. For those of you who have a personal relationship with any/ or all of the above the Turbulence Training Program may just be the solution for you to be able to say “Hit the road Jack and do not come back”.

The Turbulence Training Program is geared toward men and women who don’t have 90 minutes a day for an exercise workout. With just 45 minutes a day 3 times a week you can quickly lose weight (fat) and gain muscle at the same time. All you will need is access to a bench, dumbbells and an exercise ball. If you are so inclined you can also use a chin up bar – but it is not necessary.

OK! Now! What is Turbulence Training?

It is a combination of resistance and interval training that will boost your metabolism so your body burns calories to help you lose fat between workouts. So if you are working, sleeping or eating you will be getting help to healthy weight loss and getting rid of that unwanted fat .

All of the Program’s components can be done just as easily either at home or at a gym. They can be done at any time of the day – in the morning before work or in the evening before bed and only 3 times a week.

There is so much included:

· The Theory of Turbulence Training: Why a Successful Fat Loss Program Depends on Variety (page 3)

· Quick Start FAQ: Everything You Need to Know About Turbulence Training To Start getting fat burning results fast to help to lose weight

· TT Weight Loss Lifestyle Review

· The TT Workout Guidelines

· Introductory Level TT Workout

· Beginner Level TT Workout

· Intermediate TT Workout

· The Original Turbulence Training

· TT 2K3

· TT 2K4

· TT 2K5

· Bonus TT 2K6 Workout

· Bonus TT “Total Body Ten” Body weight Workout

· Exercise Photos & Descriptions

There is a deluxe edition: All of the above + the following bonuses:

· The Turbulence Training 6-Month Body weight Manual

· The TT Body weight 500 Workout Challenge

· The TT for Athletes 8-Week Training Program

· The TT Ultimate Advanced Body weight Workout

· The TT Body weight 1000 Fat Burning Challenge