As the days grow longer and the sun shines brighter, social calendars begin to fill with a wave of summer gatherings. From backyard barbecues to beach parties to summer festivals, there is so much to do this time of year. For those on a weight loss journey, especially after bariatric surgery, these events may pose unique challenges.
However, with mindful planning and good choices informed by your doctor, you can enjoy the season and stay on track with your weight loss goals. It’s important to plan what you will eat before and during any social event you attend this summer. Here are a few dietary tips to keep in mind.
Eat Before You Go
If you go to a summer gathering hungry, you are more likely to overeat. Be sure to eat a balanced snack or light meal before you head out.
Try some of these options to keep you from feeling extra hungry when you visit with your friends or family:
- Hard-boiled eggs
- Greek yogurt with berries
- Hummus with veggies
- Protein shake
- Mixed nuts
Foods like these are filling and can help curb your appetite, reducing the temptation to overindulge. Just make sure you are following your doctor’s instructions for your individual diet plan after bariatric surgery.
Practice Mindful Eating
When you get to a social event, take some time and assess your hunger levels. Choose foods that align with your health goals, use smaller plates to control portions, and savor every bite to enhance satiety.
Here is a checklist to remind bariatric patients of what to avoid this summer:
❌Whole milk products
❌Fatty BBQ meats
❌Fried foods
❌Pasta
❌Bread
❌Potatoes
❌High-sugar beverages
❌Alcohol
Grilled Over Fried
Many summer events, especially backyard gatherings, will have a grill-master. Choose to eat grilled food over fried offerings. Grilled foods are typically lower in fat and calories, especially chicken or fish. Pair your meat choices with a variety of colorful veggies to create a balanced plate.
Avoid Sugary Beverages and Alcohol
Many gatherings will have a lot of sugary beverages or alcohol, like sodas, sweet tea, and cocktails that are high in calories. Better options include drinks like sparkling water, herbal teas, or light versions of alcoholic drinks; however, bariatric patients should avoid alcohol entirely.
Bring a Healthy Dish
Potlucks and picnics seem to be full of everything on the “do not eat” list, but you can always bring your own healthy offerings to food-related get-togethers. Here are some healthy options that everyone will enjoy:
- Quinoa salad with mixed vegetables
- Veggie tray with hummus
- Fruit platter
- Watermelon – everyone loves watermelon during the hot summer months!
Bringing your own healthy dish ensures you have healthy options available and encourages others to make good dietary choices as well.
Additionally, make sure you are taking your daily multivitamin and protein supplements and don’t drink too much liquid with your meals.
Stay Hydrated
Dehydration can make you think you are hungry when actually you are just very thirsty. Drinking water throughout the day, especially in warm weather, can help control unnecessary snacking outside your dietary routine and support metabolism. Try adding slices of lemon or cucumber to your water for added flavor.
Be Wary of Sauces and Dressings
Many people who attend social gatherings with food are proud of the secret recipes for their sauces and dressings that have been “passed down for generations.” But sometimes those secret ingredients can derail your diet and weight loss goals.
Avoid creamy sauces and dressings that add additional calories to your food. Request sauce or dressings on the side and use them sparingly. Vinaigrettes or salsa are great low-calorie alternatives that can enhance flavor without sacrificing your dietary goals.
Control Portions at Buffets and Potlucks
Buffet-style settings make it easy to over-indulge. Use small plates and fill half with vegetables and the rest with lean protein and whole grains. Avoid going back for seconds and take your time eating–this makes it easier to listen to your body’s signal of fullness.
Get Active While You Socialize
Take advantage of the longer daylight hours and try fun summer activities like swimming, hiking, or cycling. These activities not only burn calories, but they are a lot of fun to do with friends. It’s also a great opportunity to get outside and break the mundane routine of indoor exercising.
Invite friends and family to join you. Organize a group walk, a game of volleyball, or get everyone dancing. These fun activities make exercise enjoyable and create stronger social bonding opportunities.
Bariatric Surgery Considerations for the Summer
If you have undergone bariatric surgery, like the gastric sleeve or bypass, you must adhere to the dietary guidelines outlined by your physician to ensure proper nutrition and support for weight loss.
✅High-protein foods
✅Regular follow-ups with your doctor
✅Eat Slowly
✅Follow your diet plan
Summer social events don’t have to hinder your weight loss journey. By planning ahead, making mindful choices, and staying active, you can enjoy all summertime has to offer while staying on track. Remember, consistency is key, and small, sustainable changes will lead to lasting results and a happier you.
Continued Care This Summer for Bariatric Surgery Patients at Birmingham Minimally Invasive
When you decide to have weight loss surgery, there is a lot of information to take in and many decisions to be made. Choosing a bariatric surgical center that will be there for you every step of your weight loss journey will ensure you stay on track year-round. To learn more about patient experiences with bariatric surgery or the surgical center at Birmingham Minimally Invasive Surgery, contact us at (205) 858-1211.
