Jacqui Lewis - January 2021
What will keep you feeling satisfied,
and be a good move
1. Include a HIGH PROTEIN FOOD at every meal & snack
High protein foods help keep you full longer, and regulate your blood sugars to ward of hunger and cravings.
Help you maintain muscle and lose fat!
2. Take your time to eat (NO TV, NO Screens)
Eating slowly and savouring your food
without distractions increases satiety at
This gives your brain time to process that you are eating (satiety) and lets you get the flavour fix you’re looking for.
Is said to increase how much nutrition is absorbed from your food.
3. Ask yourself if liquid protein snacks (aka ‘slider foods’) keep you full long enough (Ex. milk, yogurt, soft cheeses, cereal).
While these foods are nutritious and
provide good quality protein, they
may not help you feel as full as you
felt in the first few months after
These liquid foods spend less time in your stomach which is why you maybe feel hungry soon after eating.
4. Always delay your fluids from your solid foods
Stop drinking 30 minutes before your
meals/snacks and wait at least 30
minutes after eating to start drinking
Drinking and eating at the same time dilutes your precious stomach acid (heavily reduced after surgery) and it takes up precious space for quality food and nutrients.
Stomach acid is responsible for breaking down food and also plays a part in your ability to absorb those all important nutrients too.