Weight Loss Slow Down @ 4 months out - Looking for feedback on calorie intake and menu

Good Morning All,

I'm in my 4th month post-op and the weight loss has really started to slow down to almost 1/2 of what it used to be early on.  I realize it could be a number of different reasons (getting closer to goal weight, a temporary slow down/stall, too many carbs, not enough protein, my body just sucking, etc.) but thought perhaps if I posted a typical menu maybe you guys could see something that I can't.

I track my food daily and have been for over 46 weeks now.  I track protein, fluid intake, carbs and calories.  I'm 4 1/2 months out and averaging about 650-750 calories per day.  I never get less than 80 oz of fluids each day (water, decaf coffee, decaf tea).  My protein intake is averaging between 65-75 g per day (surgeon's office goal for me was to be over 60g each day).  My carbs stay under 40g daily.

Here is a sample menu - and considering I'm a creature of habit, this is very similar to what I eat daily:

Upon waking:  1/2 of a banana (upon my surgeon's recommendation due to blood sugar issues)

Breakfast:  Protein Hot Chocolate (25 g protein)

Snack:  1 oz Peanuts (7 g protein)

Lunch:  Light n' Fit Greek Yogurt w/almonds (15 g protein)

Snack:  String Cheese (8 g protein)

Dinner:  2-3 oz lean protein (whatever I make for my family - 14g - 21g protein) and a few bits of veg

 *There are times I may have 8 oz of skim milk instead of one of the snacks.

Thoughts?  I'm down over 110 lbs since I started on the supervised weight loss plan in October 2014, so I know I should expect slow downs on occasion.  My PCP's goal is to see me around 150 although I would like to see me down into the non-overweight BMI which puts me closer to 130 lbs.  Regardless of which goal I focus on, I still have 20-40 lbs to lose.

Thanks for any feedback you can provide!

Janell

Here's my view on it - and I am no expert, just my opinion on what you could change... i personally would get rid of the peanuts (too much fat) and the light n fit yogurt.  From what I have read the light n fit yogurts tend to use fructose and I think you are better off with a chobani or some other yogurt that does not add fructose.   Other than that, your menu looks good - the weight loss does slow down and maybe you need to add some exercise.  I know they say it doesn't make that much of a difference, but for me, it really does.  Good luck.  If you keep at it, you will get there!  

Thank you! I do exercise (Yoga) at least 3x a week. The peanuts and yogurt I've been doing for quite awhile even when the losses were much better so I didn't think to even look at them. Thanks for the advice and certainly something to re-evaluate.

I am having some problems posting, 

I'll try one more time :0  

Hi Janell, 

I usually don't post any sort of diet "advise" because I am very new, too.  But, I'm feeling sort of similar to you because I also have about 20-40 pounds to lose to live in healthy BMI and my protein goal target is the same as yours. Are you about 5' 4?.  I am almost 5'4"  I did start quite a bit higher than you but also lost a significant amount pre-surgery.  So, this is newbie to newbie!

You can see my monthly weight loss in my ticker.  By the way, last month is no doubt artificially inflated because I had to restart a diuretic for something.  I have been waiting for my weight loss to come to a skidding halt but so far it is going ok.  It looks like I will lose 12 lbs for month 9 (not in my ticker, yet)

So, for me......my carbs are usually

Thanks Shel - replied to your private note!

Hi,

Not a NUT or medical professional, so take or leave what I say. I'm only going by my experience as a fellow sleever.

I honestly think that at 4+ months out you could overhaul your food plan. I say this because I see that most of your choices are semi-soft foods and some are high in fat and low in protein in comparison to the calorie cost.

I am not sure what your blood sugar issue is, but both of the surgeons on my team and the three nutritionists that I have seen over the past 4 years all have warned about the evils of the banana! I know, it seems silly, but all 5 of them have told me that is the one fruit to avoid at all costs during weight loss. The glycemic index on the banana is pretty high. So, I'm just passing that on. (I have to eat something within 60 minutes of awakening myself. I use a protein shake and that works very well for me to keep my glucose level stable.)

I would lose the nuts and switch them out for sliced turkey (or some other lean dense protein or deli meat)  with a 0% fat yogurt dressing. (I use Fage mixed with Penzy's ranch seasoning.) I would also think about switching out the string cheese if satiety is an issue at all. I have never found cheese to be satisfying. It basically becomes a liquid once chewed and swallowed and goes through your stomach quickly.

Another suggestion would be to up your protein to a MINIMUM of 80 grams per day, while leaving calories the same. That means you'll lose either some fat calories or carb calories. I found that whenever I let up on the protein my weight loss slowed a bit. Once it was back to 80-100 grams per day the weight loss kicked back in gear. Currently, to get this bit of regain off, I have been averaging 120-140 grams of protein per day - granted I'm almost 4 years out and have a mature capacity. At this level of nutrition I'm anticipating an average loss of 8-10 pounds per month. (I'm down 9.5 in the last 3 weeks.)

Cheese, milk, yogurt and other dairy items are generally higher in carbs, albeit healthy carbs, that are higher on the glycemic index. Any food that's in the higher range on the index is less likely to promote weight loss.

Kairk, thank you! You gave a lot of great advice and some things for me to try. I'm going to change things up as an experiment at least for a week or so and see how that impacts me. Thankfully my hunger has not returned so my choices are simply because it is easy and just habitual at this point. Thank you again so very much!

IMO, at this point (weighing 169 lbs) ... either keep what you are doing and be patient (the loss will happen) or start doing some strength training and fueling yourself appropriately for that (you might not lose faster, but you will shrink faster and boost your metabolism for the future).  Life in maintenance will be far easier if you build some muscles and stamina/endurance.