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Undergoing a vertical sleeve gastrectomy (VSG) is a life-changing experience that significantly alters your relationship with food. Your stomach is much smaller post-surgery, so you must be mindful of what and how much you eat to ensure you get the necessary nutrients to support your health, mood, and energy levels.
Eating the right foods can significantly improve your mood and energy, especially after VSG. Here's how to optimise your diet to feel your best.
Start your day with a protein-rich breakfast. Protein is crucial after VSG as it helps maintain muscle mass, which can boost your metabolism and energy levels. Opt for easily digestible sources like Greek yogurt, eggs, or a protein shake. These options are gentle on your new stomach and provide a substantial energy boost to kickstart your day.
Include complex carbohydrates in your meals. While the low-carb trend is popular, your body needs carbohydrates for energy, especially after VSG. Focus on complex carbs that provide lasting energy and stabilise blood sugar levels. Whole grains like quinoa, oatmeal, and brown rice are excellent choices. These nutrient-dense foods help keep you full longer, which is beneficial given your reduced stomach size.
Healthy fats are another essential component of a post-VSG diet. Fats are a concentrated energy source and are vital for brain health, which can influence your mood. Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats can help keep your energy levels steady and support overall well-being.
Don't forget about hydration. After VSG, staying hydrated is crucial, as your new stomach may not hold much liquid at once. Dehydration can lead to fatigue and irritability, so sip water throughout the day. You can also include hydrating foods like cucumbers, watermelon, and oranges to help meet your fluid needs.
Eating small, frequent meals is often recommended post-VSG to help manage portion sizes and stabilise energy levels. This approach prevents the discomfort that can come from overeating and helps maintain a steady supply of nutrients in the body.
Incorporate lean proteins into every meal and snack. Chicken, turkey, fish, tofu, and legumes are excellent sources of lean protein that can help repair tissues and keep you satisfied without overwhelming your stomach.
Fruits and vegetables should be a staple in your diet. They are packed with vitamins, minerals, and antioxidants that support overall health and enhance your mood. Berries, leafy greens, carrots, and bell peppers are nutrient powerhouses that can be easily incorporated into your meals. They also provide fibre, essential for digestive health, and can help prevent constipation, a common issue post-VSG.
Probiotics and fermented foods like yoghurt, kefir, sauerkraut, and kimchi can aid digestion and support gut health, which is closely linked to mood regulation. A healthy gut can help improve your overall mental wellbeing.
Limiting sugar and processed foods is crucial. While these foods might provide a quick energy boost, they can lead to crashes that make you tired and irritable. Instead, focus on whole foods that provide sustained energy and nutrients.
Finally, consider taking a multivitamin. Post-VSG, your ability to absorb certain nutrients might be compromised, so a high-quality multivitamin can help fill any nutritional gaps and support your overall health.
Eating to boost mood and energy after VSG involves focusing on nutrient-dense foods that support your body's unique needs. By prioritising protein, complex carbohydrates, healthy fats, hydration, and various fruits and vegetables, you can optimise your diet for better energy levels and a more stable mood. Remember, your dietary choices are significant in your recovery and overall well-being, so choose wisely and enjoy the journey to a healthier you.
Having a VSG Health Coach can be immensely beneficial, as I provide personalised guidance to ensure you enjoy what you eat while meeting your unique nutritional needs post-surgery. I understand that everyone's preferences and tolerances vary, especially after VSG. I can help tailor your diet to include foods you love while ensuring they are nutrient-dense and appropriate for your new digestive system. I support you in helping you create balanced meal plans, overcome challenges, and make sustainable lifestyle changes. This personalised approach enhances your enjoyment of meals and promotes long-term success in achieving your health and wellness goals.