Like putting the right fuel in your car will help it to run more efficiently, the same goes for eating the right foods will help your Lap Band be more efficient at keeping you satisfied and full between meals.
If your get-healthy plan leaves you with a growling stomach, you’ll want to follow these 3 tips so you can stay fuller and satisfied longer.
1. Eat 4-5 cups of veggies each day.
Vegetables are high-volume, low-cal, and packed with fiber, so they fill you up, not out. Divvy it up however you’d like. Stick to your favorites, or try new ones; go for fresh or stock up on frozen.
Try these Rosemary Roasted Vegetables for a yummy side dish.
Or, give this Fresh Salsa with Endive Chips a shot. Anything goes!
2. Include protein at breakfast.
Research shows that eating ample protein in the morning helps to satisfy your appetite so you’re less likely to graze throughout the rest of the day. It also helps to “wake you up” so you’re more productive during the am hours. A morning meal can refuel your body after a night of rest, and prime you to make healthy food choices throughout the rest of your day. But not all breakfasts are up to the task: Eating a substantial, protein-rich breakfast fills you up and keeps you full, so you end up eating less during the afternoon and evening hours. Plus, research shows that including protein at breakfast is critical to successful weight loss.
Think yogurt (especially Greek), eggs (1 whole + 2 whites), reduced-fat cheese, low-fat cottage cheese, and lean cuts of meat.
Give these tasty protein-packed am meals a try.
Cinnamon cottage cheese with sliced apple
Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste.
250 calories, 25g protein, 2g fat, 36g carb, 5g fiber
Greek yogurt with fruit
Greek yogurt has twice as much protein as traditional yogurt, so it’s the perfect foundation for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220–260 calories, 18–22g protein, 5g fat, 25–38g carb, 3g fiber
Spinach-cheese egg scramble
Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.
330 calories, 29g protein, 11g fat, 32g carb, 7g fiber
Garden veggie omelet
Whip up an omelet with 1 whole egg and 2 to 3 egg whites, then stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. When it’s seasonal, I like to mix in plenty of chopped basil too. Enjoy with a piece of whole-grain toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or 1 cup fresh fruit salad for the toast.
280 calories, 27g protein, 9g fat, 26g carb, 5g fiber
Berry protein smoothie
Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.
Without protein powder: 210 calories, 21g protein, 0g fat, 31g carb, 3g fiber (1 scoop protein powder adds 20–25g protein and about 100 calories)
3. Sip water throughout the day.
Hydration is key to feeling your best and sometimes it’s all you need to fill up your tummy. Divide your body weight (in pounds) by two. That’s about how many ounces you should aim to take in each day. Then, fill up that water bottle and get sippin’.
Bored with plain old H20? Try adding cucumber or citrus slices
