Counting calories after sleeve gastrectomy

“Calorie counting is fun!”… Said no-one ever!

Who wants to log another food in an app or worry about whether you’ve had too much fat or too little protein for the day? You haven’t had surgery to start another diet, which is why I don’t get my clients to count calories after sleeve gastrectomy (or grams of protein), and why you shouldn’t either.

One of the most common questions I get from people after a sleeve gastrectomy is, “How many calories should I be having each day?”. The number of calories you need is difficult to estimate. We know that weight loss surgery patients tend to eat 800-1200 calories on average, but every person is different and the amount you need will change as time (and your weight) goes by. For example, your portions will increase after surgery, which is normal, but also means you’ll be eating more calories but maintaining your new weight.

I also strongly believe that counting calories is a “dieting behaviour”. And, you haven’t had a sleeve to start another diet. Dieting requires a huge amount of physical and emotional effort that takes energy away from other areas of your life like family, work and fun.

Instead, what I tell me clients to focus on is quality rather than quantity. To focus on eating to your appetite, rather than eating to a schedule, out of habit or just because food is there. To focus on how you are eating – slowly, mindfully and enjoying your food. To focus on healthy habits and a good relationship with food that will last you a lifetime, rather than the next few months. To focus on being kind to yourself, rather than berating yourself for eating 50 calories more than you “should”.

This might sound a bit hippy dippy, but when I see my clients happy and healthy, and telling me things like “I don’t stress about food anymore” and “I have so much room for other things in my day than thinking about food all the time”, I know I’m onto something.

To stay happy and healthy and maintain your new weight in the long term, instead of counting calories:

• Try to shift away from the ‘diet mentality’. This is a life-long change, not another short-term solution.
• Aim for quality as the quantity you can eat isn’t very big. Go for vegies, lean meats, fruit, dairy and wholegrains, rather than processed foods with labels so you can track the calories you’re eating.
• Eat to your appetite and try to distinguish the difference between ‘head hunger’ and ‘stomach hunger’.
• Slow down, concentrate on, and savour your meal.
• Be kind to yourself. Everyone needs a little cake every now and then!
• Move often, but in a way that suits you and makes you happy

Finally, remember you don’t have to figure all of this out on your own. Keep in touch with your dietitian and surgical team, so they can assess if you are getting the nutrition you need, especially in the early stages after surgery when you may struggle to eat enough.

have you had surgery? Do you count? What works for you? I’d love to hear your experiences – comment below!