10 Ways to Avoid Hunger While on a Liquid Diet
Are you considering weight loss surgery? If you are about to undergo this potentially life altering experience, most weight loss clinics will recommend going on a liquid diet before the surgery to shrink the liver, reduce risk of complications, and improve your outcome. You also will be recommended to follow some form of a liquid diet after surgery as your body will have to get accustomed to eating solid foods. Don't forget to take your vitamin supplementation in a chewable form after surgery to make up for any nutritional inadequacies.
While going on a liquid diet is highly recommended pre and post bariatric surgery, it does not have to lead to constant hunger and frustration. By following the guidelines below you can survive the liquid diet without hunger pangs!
1. Drink plenty of water. It is common to mistake hunger for thirst. Hunger and thirst responses are awoken by an empty feeling in the stomach which makes it easy to confuse the two. Keep a filled water bottle with you at all times. When you feel yourself getting hungry, drink at least 2 ounces and try to allow the feeling to pass. Aim for 64 ounces of water a day.
2. Adequate calories are integral. It is a misconception that, in order to lose weight effectively or maintain weight loss, you must consume the lowest or minimal amount of calories. You must consume adequate calories while on the liquid diet or else your metabolism will suffer. Daily calories should never fall below 800. Calories below this level will force the body into starvation mode, slow all body processes, and store all calories consumed. Weight loss will be impossible and you will be hungry. Most liquid diets will recommend 5-6 shakes a day to obtain adequate calories.
3. Spread your protein shakes out. Drink a shake every 2-3 hours. If you are typically not hungry in the morning, then only drink 1/2 a shake and save the rest for your peak hunger or craving times. For example, if evening is the hardest time for you to stick with the plan, make sure to have 2 shakes available between the hours of 7-11PM.
4. Protein and fiber are important components of protein shakes. If you are choosing a protein shake, make sure it contains both adequate protein and fiber with minimal to no sugar. These substances take a long time to digest providing you with increased and prolonged satiety. A good rule of thumb is at least 15 grams of protein, 3 grams of fiber, and 0-1 g sugar per shake. Large amounts of refined sugar consumption after gastric bypass can lead to dumping syndrome.
5. Occupy yourself. Keep your mind and hands busy. Humans are creatures of habit so break up your usual routine. If the evening news is the time you tend to snack then get your news from the newspaper or online sources. Do not allow yourself to be bored. This is a great time to start a new hobby such as knitting, cross word puzzles, sudoko, coloring with the kids, or starting a new novel.
6. Improve the flavor and consistency of your shakes. Grocery stores offer a variety of individual sugar-free and caffeine-free powders such as lemonade, tea, juices, and/or kool aid that can transform a bland shake to a tasty treat. For improved flavor, feel free to add more or less water, blend with ice, or put it in the freezer for an hour to make it more like frozen yogurt.
7. Walk, walk, walk! When feeling hungry or deprived, get up and take a walk around the block, walk up the stairs 3 times, or walk in place for 5 minutes. Increasing your activity gets your mind occupied and allows sufficient time for the craving to pass.
8. Change your mindset! The mind is a powerful tool and research has shown that the placebo effect is real. If you believe the liquid diet will cause hunger then chances are it will. On the other hand, if you believe in the program and trust you will not be hungry then you are one step closer to success.
9. Drink shakes slowly. Before surgery, try and make the shakes last at least 30 minutes. Give your body time to properly digest the nutrients. After surgery, it will be important to drink your shakes very slowly. Start with a few ounces at a time and be cautious not to exceed volume recommendations provided by your healthcare team. During the early stages of recovery, drinking too quickly can lead to vomiting and may cause serious complications.
10. Start a journal. A food journal can be used to write down the type of liquid consumed, the amount, and your emotions. This is a great way to be honest with yourself and identify trigger areas. The first few days you may notice that you are hungry at 2 PM so you can then adjust your schedule to drink a shake at that time to fight the hunger. Whether on a liquid, low carbohydrate, or high protein diet, individuals that keep a food journal lose 50% more weight!
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