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Quick Tips
OK, so we all know that one of the first things we think of while contemplating the post op bariatric diet is the dreaded term "Fat Free".  This conjures images of unappetizing blobs of tasteless food that no human would ever want to consume, even if it was the last food available on the planet! 
So how do we get around this?  We add flavor!  One of my favorite products to add to my low fat mayo (I recommend Hellmann's Light) is Tastefully Simple's Spinach & Herb Dip Mix.  You have gourmet mayo in a snap & your wraps and sandwiches taste better than take out, which is always a good thing!
I have posted a link to their website, they have many more fabulous seasonings that are very low calorie and full of flavor!
Mrs. Dash also has lots of great spice blends that you can use and are usually found at your local grocery store.
Another great way to curb appetite is to get in your protein!  I recommend 80 grams of protein daily.  This is accomplished by consuming 4 meals containing 20 grams of protein (think 3 oz of lean meat!).  My patients that stick with this have experienced great results!  Several have lost 10 pounds in just 4 weeks!
Most important, throw away the junk!  Processed foods have minimal nutrition and tend to be high in calories (yes-I'm talking to you 100 calorie packs!!)  The less processed foods are, the better they fuel your body!
Let's not forget another important factor in long term weight loss success-EXERCISE!
You don't have to like it, but you do need to do it daily!  Make a 21 day commitment to 45-60 minutes.  Get a calendar and make an appointment and don't miss your appointment!  You may not like it when you start, but at the end of your 21 days you will have more energy and feel like a million bucks!  Commit to another 21 days, then another, before you know it, you have made a new healthy habit!
Another thing to remember, if you haven't exercised in a long time, you will be sore that first week!  The best way to get around the soreness is to move more! 
My favorite exercise program is P90X.  You can find it at  Now some of you may groan because you have heard about it before, but let me tell you, if you stick with it, it works!  They have another program, Power 90, which gets you in shape for P90X should you ever decide to do it.
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