Pouch Reset After Gastric Bypass


large pouch reset
How To Pouch Reset

It is time for me to actually commit to The Great Pouch Reset. Using my Think and Lose Weight series as a good procrastination tool, I’ve put it off all year.

But we have a company-sponsored outing to a baseball game in August (the first since 2019!! Thanks, Covid…). And I really want to wear my pre-pregnancy Rockies shirt and gear.

I was about 50 pounds lighter before my first baby. But I’m not going to set unrealistic expectations and hope to lose 50 pounds in a month.

But I might be able to lose 10-15 in the next 30 days. That would land me square in the 170 weight range, and get me back into my size 10s. I’d be breathing easier in my medium shirts, too.

How am I going to do this? By doing a pouch reset.

Related: How To Lose Weight Easily – Think and Lose Weight Easily: An Overview

What Is A Pouch Reset

A pouch reset is a diet plan based upon on the stages of introducing foods right after gastric bypass weight loss surgery.

The goal is to reduce the size of the pouch back to its post-op size, in order to reset the tool of restriction.

One of the main reasons to have gastric bypass surgery is for the benefit of calorie restriction through the pouch size. The pouch is only about one ounce immediately following surgery.

But as we get farther away from surgery, as with our natural stomachs, the pouch can stretch over time.

The Pouch Reset is also like most other After Surgery Diets, so the application is not just for gastric bypass patients.

How To Do The Pouch Reset

  • Begin your Pouch Reset with The Cottage Cheese Test to determine how much food fits in your pouch now.
  • DAY 1: Clear Liquids Fast
  • DAYS 2-3: Liquids Only
  • DAY 4: Introduce Soft-Foods
  • DAYS 5-6: Soft Foods
  • DAY 7: Introduce Semi-Soft Foods
  • DAYS 8-9: Semi-Soft Foods
  • DAY 10: Introduce Gastric Bypass Tolerated Solid Foods
  • DAYS 11 – The Day YOUR Weight Loss Goals Are Achieved: Eat Gastric Bypass Tolerated Solid Foods
  • Maintenance Diet

The reason you are recommended to do a reset diet under the care of a surgeon or nutritionist is because dieting without guidance can lead to malnutrition. That can lead to losing your hair, and eventually your teeth and bone density.

For that reason, if you are experiencing medical issues after gastric bypass, do not do a pouch reset on your own. If you have never been under the care of a nutritionist, or received really thorough nutritional information for life post-op, do yourself a favor and make a nutritionist appointment first.

What Is The Cottage Cheese Test?

Entering the mainstream in 1996 by Dr. Flanagan, one of the founding fathers of bariatric surgery, the goal of the cottage cheese test is to find an easy way to accurately measure the size of the pouch after gastric bypass. Since we cannot check the physical pouch size without surgery, like an endoscopy or EGD, gastric bypass patients need a way to track the efficiency of their tool. The Cottage Cheese Test provides a measurable way to track fullness, which equates to pouch size. (Source: National Library of Medicine)

I will say, there is disagreement in many Gastric Bypass circles as to if this actually works or not. Some swear by it, and others think it is inaccurate.

This is because listening to your tool and learning what the restriction feels like is different for each person. For me, it is a tight, painful feeling when I have eaten too much. When I have eaten the right amount, there is a feeling of solidness in my middle. The beast is satiated… for now.

I can’t tell you what it feels like for other people, because I haven’t experienced that feeling in their body.

How To Do The Cottage Cheese Test

  1. Buy a small container of low-fat cottage cheese.
  2. In the morning, before you’ve eaten or had anything to drink, quickly eat as much cottage cheese as possible until you feel full. Try to swallow the curds whole as much as possible. This gives an accurate reflection of the volume of your pouch.
  3. Stop eating when you feel the urge to take a large breath or recognize you are full. Do not go back for seconds. Do not take a drink. The goal is to fill the pouch without allowing the cottage cheese to move through the stoma (the funnel part at the bottom).
  4. When you feel full, fill a one cup measuring cup with water, and pour it into the cottage cheese container. Continue until the container is full.
  5. Count how many cups were needed to fill the cottage cheese carton back to it’s fill line. This is the representation of your pouch size. One cup equals 8 ounces

What The Cottage Cheese Test Tells Us For Our Pouch Reset

The cottage cheese test is an estimated indicator about pouch size. Dr. Flanagan found there to be a wide range of pouch sizes in the patients he tested with this method. The range was between 2.5 ounces up to 9.0 ounces in pouch size.

What he also found is that POUCH SIZE BETWEEN 2.5oz AND 9.0oz DOESN’T AFFECT YOUR WEIGHT LOSS OR MAINTENANCE.

“How the patient uses the pouch/tool, in addition to the other behavior modifications, determines the degree of weight loss. This data strongly suggests that the surgeon’s understanding of and teaching of the optimal use of the pouch/tool may be more important than previously thought.”

Dr. l flanagan, Measurement of Functional Pouch Volume Following the gastric bypass procedure, 1996

Let me say that again for those in the back. YOUR POUCH SIZE DOES NOT CAUSE YOU TO GAIN WEIGHT AFTER GASTRIC BYPASS. How you behave with the food, however, does.

Why is this a big deal? Just having gastric bypass surgery will not guarantee your weight loss success. Because a normal adult stomach is about 2.5 ounces when empty. But, as many of us know through personal experience, our pre-surgery stomach can fit up to 4 Liters (135.25oz). Or more, for most of us. (Source: Volume of a Human Stomach)

So why bother with this whole process?

What The Cottage Cheese Test ACTUALLY Teaches Us About The Pouch Reset

The Cottage Cheese Test is indicating, not if you’re going to gain weight because your pouch is stretched, but if you are eating too much or slipping back into bad habits and, therefore, stretching your pouch.

It’s not the size of the tool, but how you use it that matters. The cottage cheese test is a reflection of how you are using your tool.

See, you can use a power drill to badly hammer a nail into a wall, but that doesn’t make it a bad tool.

I need to use my tool in the way it is meant in order to cause weight loss. After 5 years and two pregnancies, this feels appropriate.

How I Use The Cottage Cheese Test Everyday

In the five years since my own surgery, I’ve asked myself over and over again “How can I tell if my pouch is stretched?” It’s been a constant fear.

After all, I did NOT have gastric bypass to regain all the weight just a few years later.

So, I conduct this test regularly – as in, almost daily. But I use Greek yogurt, instead of cottage cheese.

Greek yogurt wasn’t made popular until Chobani hit the market in 2009 (Source: ABC News). So, if Dr. Flanagan had this option back in the 90’s, I think he could have promoted it instead.

Greek yogurt has a texture that makes some people hate it. It is that very texture that makes it ideal for testing my pouch. As I eat it, it slides slowly, and it just sits there. It provides the most accurate feeling of “full” that I can achieve.

Daily, I eat a single serving of Greek yogurt. I like the Dannon Light + Fit Greek Yogurt. It is 80 calories, 12g of protein, and 5.3 oz. Cottage cheese has 17g of protein for 5.3 oz, and is 147 calories. So, the Greek yogurt has more proteins per ounce with fewer calories. Plus it comes in flavors like strawberry cheesecake and Key Lime Pie, so double win.

Per 5.3 ozGreek YogurtCottage Cheese
Calories80147
Protein1217
Variety?YesNo
Greek Yogurt Wins!

So, in using Greek yogurt instead of cottage cheese, I don’t have to swallow cottage cheese curds whole. And I don’t get anxiety over if I’m going to eat too much and stretch my pouch or make myself sick in the process.

How I Pouch Reset Daily

Every morning, I just eat my pre-portioned Greek yogurt, and listen to my pouch. If the Greek yogurt isn’t making me feel full, then I have to do the actual hard work to determine why not.

Many times I only think I want to eat because I’m actually stressed out. I eat my feelings a lot.

Often times, if I’m paying attention, I’ll have a full pouch. But the very feeling that it IS full makes me want to reach for my drink. This is a behavior that sabotages your tool!

Following this practice everyday, I know my pouch is working, and that it isn’t actually stretched. I know that I CAN feel the restriction if I am paying attention.

So, before I start eating anything else, I am thoughtful about the portion size.

Why Is The Cottage Cheese Test The First Step?

The Cottage Cheese Test should be your first step before doing a pouch reset because a pouch reset is really to reset your mind in order to shrink the pouch.

As Dr. Flanagan stated, how you use this tool will determine how successful you are. And I can attest to this with my own personal experience.

Learning how to use the pouch as a restrictive tool starts with setting the base line for how to recognize the feeling of the restriction.

Start your Pouch Reset by figuring out how much you can fit (comfortably!!) in the pouch now. Over the course of the Pouch Reset, keep this amount in mind as you portion out your meals.

If you feel tempted to increase portions, keep your Cottage Cheese Test results as the guideline. Never have bigger portions than your results say your pouch can hold.

Otherwise, you’ll be actively, intentionally eating through your tool.

DAY 1: Clear Liquids Fast

The goal is to reset bad habits and shrink the stomach. So, in this phase, only for one day, you are on a clear liquid fast. Remember how you had to do this for one to two weeks after surgery? You can do this for one day.

This is where we practice self-efficacy, or the belief that we are capable.

Related: How Can Self Esteem Help You Lose Weight – Think and Lose Weight Easily: Principle 10

What To Eat For The Pouch Reset Day 1

  • Chicken, beef, or vegetable broth
  • Sugar-Free Jell-O
  • Sugar-Free Popsicles
  • Water, with lemon is good, too
  • Propel Water or other sugar free flavored water
  • Herbal Teas (over ice is nice, but don’t add sugar)
  • Decaf Coffee (no creamer today)
  • Sugar-free hot chocolate
  • Crystal Light, or other sugar free water add-ins

What Not To Eat For The Pouch Reset Day 1

  • Sugar
  • Dairy (not today)
  • Caffeine (not in coffee or energy drinks)
  • Alcohol (this is not that kind of liquid diet)
  • Carbonation (even diet seltzer water is a no-go today)
  • No Juice

What To Do For The Pouch Reset Day 1

  • Drink clear liquids all day (but no protein shakes today)
  • Exercise like normal, though it might increase your actual hunger
  • Chew gum
  • Drink out of a straw, if you need to
  • Take B12 in liquid form for energy, if you’re reliant on caffeine
  • Sip, sip, sip slowly. Do not take big, gulping mouthfuls, defeating the purpose of the reset.
  • Pay attention to your triggers – those moments when you just have to eat something – practice non-food related coping skills to do instead of eating
  • Set a timer on your phone for every 3 hours after breakfast for your snacks and meals. Do not eat in between.

Sample Meal Plan

SAMPLE MEAL PLAN FOR DAY 1
Breakfast

-Decaf Coffee, with artificial sweetener
-1 cup of sugar-free Jell-O
-1 bottle Propel Water
Snack 1-1 Sugar-Free Popsicle
-Ice Water, with lemon & lime wedges & blueberries
(Unless the temptation to eat the blueberries is too great)
Lunch-1 cup sugar-free Jell-O
-1 cup broth (it’s ok to add spices to make it interesting,
just drink slowly)
Snack 2-1 Sugar-Free Popsicle
-Crystal Light mixed in water
Dinner-1 cup broth (it’s ok to add spices to make it interesting,
just drink slowly)
-Sugar-free hot chocolate
Snack 3-Sugar-Free Popsicle
-Mug of Herbal Tea
Sample Meal Plan Day1

DAYS 2 & 3: Heavy Liquids

Today and from here on out, your goal is to meet or exceed 80-90 grams of protein per day. Right after surgery, your pouch was tiny, so you didn’t need to focus on calories. This time, we still aren’t focused on calories, but instead focus on volume (how many ounces at a time).

Secret tip: Protein Powder is not the Highest Nutritional Quality, and you should avoid it like the plague if you want to lose weight after these intentional days.

Why not focus on calories?

The game we are playing is Highest Nutritional Quality for Smallest Volume. You have to pack as much as you can into 6 ounces, six times a day. If you worry about restricting calories instead of packing in the protein, you will be tempted to eat filler foods, like lettuce or rice, or – heaven forbid – protein powder.

Trying to get a feeling of “full” at this stage is not the point. The goal is to shrink your pouch to reset your feelings of restriction. So, we want to eat in smaller quantities by intention.

Every “hunger” pang you feel for the next 9 days is a “victory” pang. But be careful, because we are walking a thin line between disordered eating and healthy eating. This is one reason why the doctor or nutritionist supervision is strongly recommended – to point out the difference.

What To Eat For The Pouch Reset Days 2 & 3

  • Chicken, beef, or vegetable broth
  • Sugar-Free Jell-O
  • Sugar-Free Popsicles
  • Propel Water or other sugar free flavored water
  • Herbal Teas (over ice is nice, but don’t add sugar)
  • Decaf Coffee (no creamer today)
  • Sugar-free hot chocolate
  • Crystal Light, or other sugar free water add-ins

What To Add In For The Pouch Reset Days 2 & 3

  • Protein Shakes of Your Choice (Fairlife is one of the most popular for gastric bypass patients)
  • V8 (for vitamins and minerals during the liquid fast. If you cannot tolerate tomato, get the Healthy Greens version)
  • Sugar Free fudgsicles
  • Fat & Sugar Free Heavy Whipping Cream

Sample Meal Plan

Sample Meal Plan Days 2 & 3
Breakfast-1 bottle Propel Water (drink first
so you don’t push the following
out of the pouch)
-Protein Shake
-1 cup sugar free Jell-O + heavy whipping cream
Snack 1-1 bottle Propel Water (drink first
so you don’t push the following
out of the pouch)
– Protein Shake
-1 sugar free popsicle
Lunch-1 protein shake
-1 sugar free popsicle
-1 cup sugar free Jell-O + heavy whipping cream
Snack 2-1 mug hot herbal tea with lemon
(I’m weird because I like to add creamer
instead of lemon)
-1 protein shake
-1 sugar free popsicle
Dinner-1 cup warmed chicken broth
-1 can V8
-1 cup sugar free Jell-O + heavy whipping cream
-1 Protein Shake
Snack 3-1 sugar free fudgsicle
Sample Meal Plan Days 2 & 3

What To Do For The Pouch Reset Days 2 & 3

  • Drink water in between meals and snacks.
  • Exercise like normal, though it might increase actual hunger
  • If the hunger gets too great, double up on everything BUT the protein shakes
  • Chew gum
  • Drink out of a straw, if you need to, as it’s more important to drink than to debate about straws.
  • Take B12 in liquid form for energy, if you’re reliant on caffeine
  • Sip, sip, sip slowly. Do not take big, gulping mouthfuls, defeating the purpose of the reset.
  • Set a timer on your phone for every 3 hours after breakfast for your snacks and meals. Do not eat in between.
  • Drink protein shakes at meals and snacks to get enough protein
  • Pay attention to your triggers – those moments when you just have to eat something – practice non-food related coping skills to do instead of eating

What Not To Do For The Pouch Reset Days 2 & 3

  • Drink liquids with your meals or snacks. Drink as much as you like up until you eat. Drink again 30-45 minutes after eating.
  • Become dependent on protein shakes. They are only on plan for these 2 days.
  • Eat any foods you have to chew
  • Sugar
  • Caffeine (not in coffee or energy drinks)
  • Alcohol
  • Juice
  • Carbonation (even diet seltzer water is a no-go)
  • Cereal – even left to sit in the milk. Cereal is high in carbs and sugars. Also, this is a slider food. Slider foods = bingeing foods. If you binged on cereal pre-surgery, don’t go back, even if your doctor says it was ok on your post-op plan.
  • Ice Cream – Even the high protein stuff. For the same reasons as the cereal. Wait until after day 10.

Days 4, 5, & 6: Soft Foods

Starting on day four, add in soft foods. Soft foods are anything you could feed a 6 month old baby, or someone who has no teeth. We are removing the protein shakes completely at this point. Because days two and three were full liquids only, we had to get our protein in liquid form.

But, you do not want to get your protein from shakes anymore. Protein shakes are the most highly processed food, so avoid them unless medically necessary.

Yet, do not worry! We are going to add SO much food now. It’s all going to be worth it, I promise.

What To Eat For The Pouch Reset Days 4, 5 & 6

  • Sugar-Free Jell-O
  • Sugar-Free Popsicles
  • Propel Water or other sugar free flavored water
  • Herbal Teas (over ice is nice, but don’t add sugar)
  • Decaf Coffee
  • Sugar-free hot chocolate
  • Crystal Light, or other sugar free water add-ins
  • V8 (for vitamins and minerals during the liquid fast. If you cannot tolerate tomato, get the Healthy Greens version)
  • Sugar Free fudgsicles

What To Add In For The Pouch Reset Days 4, 5 & 6

  • Fat Free Soft Dairy: heavy whipping cream, soft cheeses, yogurt, cottage cheese, mayo (It’s made of eggs, so I think of it like dairy), sugar free whipped cream, sour cream, ricotta cheese, mozzarella balls, cream cheese, etc.
  • Refried beans
  • Canned Soup, Creamy Variety
  • Guacamole – so convenient in the individual serving sizes, and an excellent source of potassium
  • Veggie Pouches (in the baby food aisle, there are some delicious options for stage 2 babies and toddlers you should try)
  • Apple sauces, No Sugar Added (the pouches are really handy)
  • No Sugar Added Oatmeal
  • Tofu
  • Cooked or steamed vegetables, like spinach, carrots, and mashed potatoes
  • Hummus (try in small quantities, as chick peas have a high allergy rate)
  • Greek Tzatziki Sauce or Greek Yogurt Dip

Sample Meal Plan

Sample Meal Plan Days 4, 5, & 6
Breakfast-1 Decaf coffee with sugar free creamer
-1/4 cottage cheese + 1 applesauce pouch
-1 Greek Yogurt + no sugar added oatmeal
Snack 1 -1 can warmed refried beans,
with sour cream and melted cheese + guacamole
-1 cup of sugar-free Jell-O + whipped cream
-1 sugar free popsicle
Lunch-1 can V8
-1 can warmed refried beans,
with sour cream and melted cheese + guacamole
-1 sugar free popsicle
Snack 2-1 Happy Tot Veggie Pouch (not with fruit)
-1 cup of sugar-free Jell-O
-1 mozzarella stick
Dinner-1 can V8
-1 cup canned soup, creamy variety
-1/4 cottage cheese + 1 applesauce pouch
Snack 3-1 sugar free fudgsicle
Sample Meal Plan Days 4, 5, & 6

What To Do For The Pouch Reset Days 4, 5 & 6

  • Drink water in between meals and snacks.
  • Exercise like normal, though it might increase actual hunger
  • Chew gum
  • Drink out of a straw, if you need to, as it’s more important to drink thank to debate about straws.
  • Take B12 in liquid form for energy if you’re reliant on caffeine
  • Sip, sip, sip slowly. Do not take big, gulping mouthfuls, defeating the purpose of the reset.
  • Pay attention to your triggers – those moments when you just have to eat something – practice non-food related coping skills to do instead of eating
  • Set a timer on your phone for every 3 hours after breakfast for your snacks and meals. Do not eat in between.

What Not To Do For The Pouch Reset Days 4, 5 & 6

  • Drink liquids with your meals or snacks. Drink as much as you like up until you eat. Drink again 30-45 minutes after eating.
  • Protein shakes. They are only on plan for days 2 & 3.
  • Sugar
  • Caffeine (not in coffee or energy drinks)
  • Alcohol
  • No Juice
  • Carbonation (even diet seltzer water is a no-go)
  • Cereal – even left to sit in the milk. Cereal is high in carbs and sugars. Also, this is a slider food. Slider foods = bingeing foods. If you binged on cereal pre-surgery, don’t go back.
  • Ice Cream – Even the high protein stuff. For the same reasons as the cereal. Wait until after day 10.

Days 7, 8, & 9: Semi Soft Foods

You are almost there! Keep going!

How many packs of gum have you blown through? Did you go for the caffeinated coffee? It’s a hard plan to follow, so if you’re struggling you’re not alone. But the more days you get through, the easier it gets.

Besides, today we can add in the semi-soft stuff! Yay! We are adding SO MUCH!

What To Eat For The Pouch Reset Days 7, 8, & 9

  • Sugar-Free Jell-O
  • Sugar-Free Popsicles
  • Propel Water or other sugar free flavored water
  • Herbal Teas (over ice is nice, but don’t add sugar)
  • Decaf Coffee
  • Sugar-free hot chocolate
  • Crystal Light, or other sugar free water add-ins
  • V8 (for vitamins and minerals during the liquid fast. If you cannot tolerate tomato, get the Healthy Greens version)
  • Sugar Free fudgsicles
  • Refried beans
  • Veggie Pouches (in the baby food aisle, there are some delicious options for stage 2 babies and toddlers you should try)
  • Apple sauces, No Sugar Added (the pouches are really handy)
  • Berries: like strawberries, blackberries, raspberries, and blueberries (but no bananas yet)
  • Fat Free Soft Dairy: soft cheeses, yogurt, cottage cheese, mayo (It’s made of eggs, so I think of it like dairy), whipped cream, sour cream, ricotta cheese, mozzarella balls, cream cheese, etc.
  • Guacamole – so convenient in the individual serving sizes, and an excellent source of potassium
  • Tofu
  • Cooked or steamed vegetables: spinach, carrots, peas, green beans, peeled zucchini & squashes, mushrooms, mashed potatoes, etc.

What To Add In For The Pouch Reset Days 7, 8, & 9

  • Flaky fish, like tuna, salmon, or tilapia
  • Eggs – scrambled, poached, hard-boiled, however you like (or substitute with Egg Beaters or only use the egg whites)
  • Lean ground meats, like beef, pork, turkey, or shredded chicken
  • Salsa
  • Black beans
  • Turkey Bacon – cooked soft, not crunchy.
  • Popcorn – slider food warning. Don’t get the caramel variety, either.

Sample Meal Plan

Sample Meal Plan Days Days 7, 8, & 9
Breakfast-Greek Yogurt
1 Make Ahead Egg Muffin
-Decaf Coffee with sugar free creamer
Snack 1-Low-fat Mozzarella Cheese Stick
-1 Cup sugar free Jell-O + whipped cream
Lunch-1 pouch Starkist Tuna Creations (any flavor)
mix in salsa OR guacamole OR hummus
-1/4 Cup cottage cheese + applesauce
-1 V8
Snack 2-1 Happy Tot Veggie Pouch (not with fruit)
-1 cup of popcorn
Dinner-Grilled Fish with steamed green beans, mushrooms,
peas
-1/4 cup mashed potatoes
Snack 3-1 sugar free fudgsicle OR
-1 Cup Imitation Wendy’s Frosty
Sample Meal Plan Days 7, 8, & 9

What To Do For The Pouch Reset Days 7, 8, & 9

  • Try to drink water in between meals and snacks.
  • Increase exercise intensity, though, it might increase actual hunger
  • Chew gum
  • Drink out of a straw, if you need to, as it’s more important to drink than to debate about straws.
  • Take B12 in liquid form for energy, if you’re reliant on caffeine
  • Set a timer on your phone for every 3 hours after breakfast for your snacks and meals. Do not eat in between.
  • Sip, sip, sip slowly. Do not take big, gulping mouthfuls, defeating the purpose of the reset.
  • Chew your food. Do not be tempted to swallow food whole. Do not shove everything in as fast as possible.
  • Pay attention to your triggers – those moments when you just have to eat something – practice non-food related coping skills to do instead of eating.

What Not To Do

  • Drink liquids with your meals or snacks. Drink as much as you like up until you eat. Drink again 30-45 minutes after eating.
  • Protein shakes. They are only on plan for days 2 & 3.
  • Add in bready carbs, like bread, pastas, or tortillas.
  • Sugar
  • Caffeine (not in coffee or energy drinks)
  • Alcohol
  • No Juice
  • Carbonation (even diet seltzer water is a no-go)
  • Cereal – even left to sit in the milk. Cereal is high in carbs and sugars. Also, this is a slider food. Slider foods = bingeing foods. If you binged on cereal pre-surgery, don’t go back.
  • Ice Cream – Even the high protein stuff. For the same reasons as the cereal. Wait until after day 10.

Related: How Much Should I Eat After Gastric Bypass

Days 10 Until Weight Loss Goal Is Achieved

Great job! You did it!

By now, you’ll have 9 days of good reminders about what it was like after surgery. You’ll likely be experimenting with the different food options, and creating things you like.

You’ve cut out the sugar and carbs, the caffeine and alcohol. And, maybe even, the soda.

Try your Cottage Cheese Test again, and see if your pouch has actually shrunk. It might have, or maybe not. Either way, remember it is your behavior with the food you eat that matters the most.

As you go forward from here, it is your choice to continue to eat along these lines or to go back to the bad habits. My friend asked me how long this diet is supposed to last.

And I said, “Until you’ve lost the weight. And then, we go into maintenance mode.”

What To Eat For Continued Weight Loss After Day 10

  • Sugar-Free Jell-O
  • Sugar-Free Popsicles
  • Propel Water or other sugar free flavored water
  • Herbal Teas (over ice is nice, but don’t add sugar)
  • Decaf Coffee
  • Sugar-free hot chocolate
  • Crystal Light, or other sugar free water add-ins
  • V8 (for vitamins and minerals during the liquid fast. If you cannot tolerate tomato, get the Healthy Greens version)
  • Sugar Free fudgsicles
  • Refried beans
  • Veggie Pouches (in the baby food aisle, there are some delicious options for stage 2 babies and toddlers you should try)
  • Apple sauces, No Sugar Added (the pouches are really handy)
  • Berries: like strawberries, blackberries, raspberries, and blueberries
  • Fat Free Soft Dairy: soft cheeses, yogurt, cottage cheese, mayo (It’s made of eggs, so I think of it like dairy), whipped cream, sour cream, ricotta cheese, mozzarella balls, cream cheese, etc.
  • Guacamole – so convenient in the individual serving sizes, and an excellent source of potassium
  • Tofu (miso soup is a really good idea)
  • Cooked or steamed vegetables: spinach, carrots, peas, green beans, peeled zucchini & squashes, mushrooms, mashed potatoes, etc.
  • Flaky fish, like tuna, salmon, or tilapia
  • Eggs – scrambled, poached, hard-boiled, however you like (or substitute with Egg Beaters or only use the egg whites)
  • Lean ground meats, like beef, pork, turkey, or shredded chicken
  • Salsa
  • Black beans
  • Turkey Bacon – Soft or Crunchy!

What To Add In For Continued Weight Loss After Day 10

  • Other Fruit in moderation – apples, peaches, oranges, bananas, cherries, nectarines, etc.
  • Potato Chips, Veggie Straws, Cauliflower chips – Yep, you heard me right! But in moderation. Goes well with cottage cheese.
  • Cauliflower crust for pizzas
  • Raw veggies – carrots, broccoli, cauliflower, peeled cucumber (all delicious with tzatziki or hummus)

What To Do For Continued Weight Loss After Day 10

  • Try to drink water in between meals and snacks.
  • Increase exercise intensity, though, it might increase actual hunger
  • Chew gum
  • Drink out of a straw, if you need to, as it’s more important to drink than to debate about straws.
  • Take B12 in liquid form for energy, if you’re reliant on caffeine
  • Set a timer on your phone for every 3 hours after breakfast for your snacks and meals. Do not eat in between.
  • Sip, sip, sip slowly. Do not take big, gulping mouthfuls, defeating the purpose of the reset.
  • Start practicing the motions of chewing your food. Do not be tempted to swallow food whole.
  • Pay attention to your triggers – those moments when you just have to eat something – practice non-food related coping skills to do instead of eating.

What Not To Do

  • Drink liquids with your meals or snacks. Drink as much as you like up until you eat. Drink again 30-45 minutes after eating.
  • Protein shakes. They are only on plan for days 2 & 3.
  • Sugar
  • Caffeine (not in coffee or energy drinks)
  • Alcohol
  • No Juice
  • Carbonation (even diet seltzer water is a no-go)
  • Cereal – even left to sit in the milk. Cereal is high in carbs and sugars. Also, this is a slider food. Slider foods = bingeing foods. If you binged on cereal pre-surgery, though, don’t go back.
  • Ice Cream – Even the high protein stuff. For the same reasons as the cereal – you know your habits better than I do, though. I highly encourage you to find ice cream alternatives, or, even better, identify the triggers that cause you to want ice cream.

RECAP

The Pouch Reset Diet is intended to reset your mind, more than your pouch. If you experience pouch shrinkage, great. If not, you didn’t fail the diet. Your goal needs to be to focus on protein, not calories.

Follow the foods introduced on the specified days. Don’t skip ahead.

Use this time to remember what it was like after surgery. You had to go weeks then. Now, you only have to do a couple days at a time.

Eat the foods you like, and don’t be afraid to experiment.

Don’t let sugar, bready carbs, or alcohol slip back in.

You can do this!

Happy Weight loss <3

aliciachittim

For most of my life I was overweight. In my 30s, I became morbidly obese, tipping the scales over 330 pounds. After trying and failing at every diet, I decided to get gastric bypass RNY weight loss surgery. Since 2016 I have been living a much healthier life, I hit my weight loss goals, but more importantly, understand weight loss now. I am determined to share what I now know.

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