5 Late Night Snacks that Won’t Make you Gain Weight!

Everyone has been there. That craving late night. For something sweet, something fried.
Almost always the craving is for something that you are not supposed to eat!
Lets get real. Late night craving is common. It hits most of us.
However, what separates the smart from the rest is how we deal with it.
First of all lets understand why this mid night craving for food happens.

It may be due to many reasons. Some of them are:

  1. – Boredom
  2. – Lack of protein in your diet
  3. – You don’t drink enough water during the day. So dehydration presents itself as craving for food.
  4. – Low salt or sugar levels due to strict diet plan
  5. – Accelerated metabolism causing excessive hunger

What ever may be the reason, if you choose right snack in moderate amount, it may not add to your weight.

Its important to eat lower than 200 calories. Anything more will be a meal. Not a snack.

Secondly, don’t make this into a daily habit. You never know when you will cross lines and start
treating this opportunity as one more meal time!

There are many healthy options for Late night snacking. We at Nobesity are pleased to present these five healthy options to satiate your nocturnal cravings.

1. Hot Chocolate:

We bet this one’s everyone’s favorite late-night drink! And a healthy one too if you didn’t add much sugar to it. Instead of sugar you could add one or two tea-spoons of honey for taste. Hot milk and Cocoa will soothe your senses and usher in sound sleep. But have this drink an hour before sleep.

2. Popcorn:

Did we just hear you sit up and say Hmm? Yes, popcorn without butter is healthy. A small fat-free pack of popcorn can be less than 100 calroies. Read what is mentioned your pack and enjoy a guilt-free portion if craving is too much to handle.

3. Banana:

A medium sized banana can immediately fill you up without causing weight gain. Bananas contain magnesium and potassium that can relax your muscles and help sound sleep.
You can have your Banana just as it is or prepare a small portion of Banana milkshake by adding a cup of low fat milk and honey for taste with your Banana cut in small pieces and revving up all three in your mixie.

4. Whole Wheat Bread 

A slice of whole wheat bread can be filling as well as easy to digest without adding too many calories.
You could also make a sandwich with vegetables or one boiled egg stuffed in between the bread slice.
Egg or vegetables will supply you with proteins and minerals to add to your good health.
Just make sure that you don’t eat more than one sandwich or a slice of bread.

5. Dark Chocolate 

Did you just love this suggestion? We are sure you just did!

A few cubes (Not More) dark chocolates with 70% or more cocoa will deliver 3 benefits straight off the bat:

  1. 1. It will lower your blood pressure
  2. 2. It will satisfy your craving for chocolates or sweets
  3. 3. It will soothe you into a good night’s sleep

Along with these five suggestions, its also important to know what to avoid.
First of all, avoid big portions at any cost. Even the healthy food when consumed in large quantities will be poison to you.
Second, avoid greasy, sugary, aerated and spicy food. All of them stimulate your senses and make it difficult to sleep.
Third, avoid red meat even if its a small portion. Red meat makes your stomach bulge and may disrupt with digestive process.

Hope you found our suggestions useful. Want to learn more? Call us at +91 89999 49999 to set up a consultation with our Dietitian.

A kind feedback from one of our patients

5 Simple Steps to Prevent Weight Regain After Bariatric Surgery

Most patients feel magical after Bariatric Surgery. Most or all of the excess weight gone. You fit into regular sized clothes. Daily activities are so much more fun. You start doing things you never thought you could; for example- running a marathon.

But is the picture rosy ever after? Without any maintenance work? Not really.

By falling back into old eating habits and large meal portions, you are likely to gain some weight back.

When you underwent a Bariatric Surgery, your Surgeon did one of these or both in combination.

Either he bypassed some length of your intestines to allow less absorption of what you eat.

Or he reduced the size of your stomach to restrict how much you eat.

If not, he combined both these techniques depending on underlying cause of your obesity.

All great so far and you lost most or all of excess weight in the following months or a couple of years.

But the trouble starts if you slowly start eating more and more every day or make high calorie diet as your new daily routine.

This is like you are working against your own long-term success after initial euphoria.

With this habit you start stretching your stomach which is nothing but an expandable muscle pouch and slowly create more space there once again for dumping more or rich food that gets converted to fat.

After 5 years from surgery, if you are not careful, 20-30% of lost weight may come back.

Here are the 5 simple steps you could take and avoid this situation by preventing the stretching of your stomach after a Bariatric procedure.

1. Do not Drink Fluids During Meals:

Two big benefits come by following this simple step.

a) Your stomach gets some time to digest solid foods without they quickly getting washed away by the fluid you gulped. When food stays longer in your stomach, you don’t feel hungry as quickly after the meal. Which means you may not crave for that piece of burfi after meal as much you used to.

b) Consider drinking your fluids an hour before meals. This will help curb hunger pangs that would otherwise tempt you into eating large portions during meal time.

And never drink carbonated (especially diet – new studies show diet drinks can increase hunger) drinks at all. They can mix with your food and create gas that can put pressure on your stomach causing it to bloat.

2. A small treat is better than a big meal:

Its important to change what you consider as a treat. A large meal on a special occasion is not OK. However, when friends are eating chips or ice cream or chaat, its OK to have a little bit as a treat from time to time. Limit your treats to once or twice a week and keep the portion size small.

3. Don’t miss breakfast or any scheduled meal:

When we skip a meal such as breakfast, its easy to get so hungry and overeat the following meal. This will expand your stomach which was made small by the surgery. So eat small and regular meals.

4. Small portion size is more important than large low calorie servings:

If you try to eliminate everything with fat or sugars, then you are bound to fail. Moderation is the key. Don’t eliminate every tasty or rich thing from your diet. If you do, you will probably end up cheating and then binging. Remember, food is not the enemy. The enemy is the excess. Enjoy your food in moderation.

5. Don’t overeat:

This is the obvious one but needs to be said. It takes more than one meal to stretch your stomach and cause issues. However, if you give yourself a big meal here or there, it will eventually get out of hand. That’s how most cases of obesity start. So, do not overeat. Even if its your Birthday or Diwali.

Nobesity has a cumulative experience of treating thousands of patients with Bariatric Surgery. We also facilitate India’s largest active support group for patients after surgery. A large percentage of our patients are successful in maintaining weight loss after years of surgery by following these simple steps to avoid weight regain.

Our free of cost life-time follow up program for all our patients and those operated by other surgeons is designed to help you stay fit for rest of your life.

For more details about post bariatric diet, please call +91-89999 49999 and set up an appointment with our dietitian

Bariatric Surgery Reduces Female Cancer Risk

Bariatric surgery reduces not only the incidence of overall cancer in obese women, as has been previously reported, but also the risk for female-specific cancers- as highlighted by a recent medscape news article by quoting a reputed Swedish study.

In particular, a significantly reduced risk for endometrial cancer is indicated by new results from the Swedish Obese Subjects (SOS) study. Findings were published in the May 2017 issue of Gynecologic Oncology.

The SOS study is an ongoing, nonrandomized, prospective controlled trial in which investigators aim to determine the long-term effects of bariatric surgery on multiple health endpoints.

After their surgery, SOS women lost a mean of 28.0 kg at 2 years, some of which was regained at 10 and 15 years’ follow-up, but the weight loss was still significant at approximately 21 kg at both 10 and 15 year follow up.

At a median follow-up of 18.1 years, investigators found that the risk of developing any cancer was 29% lower among women who had undergone bariatric surgery than those who hadn’t.

Besides cancer, Bariatric Surgery reverses/ prevents lifestyle diseases such as Diabetes (type2), heart disease, sleep apnea, arthritis etc.

Nobesity is one of the most experienced Bariatric Center of Excellence in India with more than 3000 successful Bariatric surgeries performed so far. Over 200 new parients every year choose to undergo treatment here for morbid obesity and metabolic disorders.

Nobesity also leads the one of the best patient support group program in India. More than 100 after-surgery patients attend each support group meeting held on last Sunday of every month.

Located in KD Hospital hospital Ahmedabad, Nobesity is well known for providing advanced patient care and pleasent hospital experience. Nobesity has state of the art operation theatre with latest equipments and highly qualified team led by Dr. Manish Khaitan, a prominent leader among bariatric and laparoscopic surgeons of India.

To learn more about how Bariatric Surgery can transform your life, call us for an appointment on +91 89999 49999

6 Tips to Avoid Overeating after Bariatric Surgery

Overeating is as addictive as smoking or alcoholism. A difficult psychological habit to break.

New-found weight loss success after Bariatric Surgery may tempt patients to slowly indulge in overeating, making them believe that a small extra portion of kulfi or kheer is not going to matter. But it matters in the long run.

Patients have an important role to play in improving their food habits after surgery and retain their initial success for life-time.

So these are the 6 golden tips when followed daily, will help you avoid weight regain even after decades of surgery.

1. Take small bites – when your stomach space has been surgically reduced to restrict overeating, a few bites of healthy portion will fill you up. So take small bites.

2. Eat slowly – take time to chew and enjoy food. This is something that every person on this planet must follow! Not just bariatric surgery patients.

3. Don’t drink while you are eating – it’s best not to drink anything with meals. Drink a glass of water before an hour of your meal and another glass after an hour.

4. Use a small plate – that holds less food. Its a great way to avoid subconscious overeating habit from taking over without your sensing it.

5. In restaurants, order small portions or from kids’ menu– the less food you order, the less food you’re likely to eat.

6. Stop when you feel full– even if you have only one bite left, don’t eat it because your body is not a waste bin. Its a temple that you need to take care of. So respect signals from the stomach and not succumb to the childhood lesson of “clean your plate” advise from elders.

At Nobesity we have treated thousands of patients with Bariatric Surgery and we facilitate India’s biggest active post-surgery support group. A large percentage of our patients successfully maintain weight-loss even after years of surgery following a healthy lifestyle. Also our free-of-cost life-time follow up program is open for all our patients and those operated by other surgeons.

For more details about post bariatric surgery diet, please call +91-89999 49999 and set up an appointment with our dietitian or attend one of our support group meeting.

BLiSS (Bariatric Leadership in Surgical Skills) Gastric Bypass MasterClass

BLiSS

(Bariatric Leadership in Surgical Skills)

Gastric Bypass MasterClass

30 June and 1 July 2017

Organized by

Dr Manish Khaitan

Director, NObesity Center for Bariatric and Metabolic Surgery

Coumbia Asia Hospital, Ahmedabad

Dear Colleagues:

With a great pleasure I invite you along with my team to the Bariatric Leadership in Surgical Skills (BLiSS) Program; a Masterclass in Gastric Bypass which is going to be held at our Nobesity Center, KD Hospital Hospital Ahmedabad on 30th June and 1st July 2017.

Our vision for BLiSS is that it becomes a premiere educational platform in the field of bariatric surgery where practitioners like you come to learn and share new skills.

We are unifying our efforts for this course to provide an excellent small group learning experience. Hence the batch-size is limited to six surgeons who are performing sleeve gastrectomies on their own and are looking forward to acquire intricacies of RYGB to offer this procedure safely and confidently to their patients.

We hope that the carefully designed agenda with an optimum mix of didactic and live surgery sessions will broaden the knowledge and improve the skill sets of attendees.

Additionally, I encourage you to take this opportunity to explore the beautiful city of Ahmedabad!

Look forward to having you with us for BLiSS @ NObesity

With warmest regards

Dr Manish Khaitan

Program Agenda

 

30th June 2017

Time Particulars
8:30 – 9:00 AM Vascular Anatomy of GI tract and how to use it for our advantage in Gastric Bypass
9:00 – 9:30 AM Patient Selection in initial period of RYGB
9:30 – 10:00 AM Biomechanics of RYGB
10:00 – 2:00 PM Live Surgery 1 & 2
2:00 – 3:00 PM Working Lunch
3:00-5:00 PM Live Surgery
5:00 – 6:00 PM Case discussions
6:00 – 6:30 PM How to set up a bariatric unit
1st July 2017 Time Particulars
8:30 – 10:00 AM Mishaps videos and how to manage it
10:00 – 10:30 AM Different types of Staples and when to use them
10:30 – 11:00 AM Pre and Post nutritional aspect in RYGB
11:00 – 1:00 PM Live Surgery
1:00 – 2:00 PM Working Lunch
2:00 – 3:00 PM Live surgery
3:00 – 5:00 PM Live surgery
5:00 – 6:00 PM Handling of Leaks in case of RYGB
6:00 – 6:30 PM Certificate distribution

Fruit Fun

Ingredients:

100 gms Apple (Sabe), 75 gms Guavas (Amrood), 70 gms Grapes

(Angoor) 1 Sweet lime (Mosambi) / Orange, 50 gms Cottage

Cheese (Paneer) (made from skimmed milk), 1 small bunch Mint

Leaves (Pudina Leaves), 1 tblsp Lime or Lemon Juice (Nimbu)

Salt and Pepper To Taste

Method:

Clean and wash all the fruits and mint leaves.Cut fruits in small cubes.

Grind the mint leaves with lemon juice, salt and pepper.

Cut paneer into small pieces and apply mint paste on it. Keep aside.

Mix the fruits and paneer together.

Serve chilled.

Nutritive value (per serving):

Protein3.7gm, Fat 3.4gm, Cho  17gm, Energy 110 Kcal

Immunity: Your Silent Warrior

Is Obesity Compromising Your Defences?

A mosquito bites eight-year old Ria in the middle of the night. Her body immediately shifts gears into red alert mode and rushes to fight the allergen that her sensitive system has detected as a threat. The next morning Ria awakes bright and chirpy, rested to begin the new day. Her body’s defences have worked very hard through the night, even as she peacefully slept.

The same mosquito has also bitten Amar, her father sleeping beside her. But Amar wakes up shivering. His body is burning with high fever and he feels drained of energy and extremely unwell.

The same bite triggered vastly different reactions in two seemingly healthy individuals. One may wonder why.

The answer lies in what is called Immunity.

The Immune System is our body’s defence mechanism made of many biological structures within us. This complex structure immediately detects our own healthy tissue and only attacks the external organisms invdading our bodies and destroys them to safeguard our health.

It is when the immune system collapses or does not function at optimum levels that one succumbs to diseases of various kinds ranging from Common Cold to Cancer.

This state where the immune system is not working at optimal levels is known as Immunodeficiency or Immunosuppression.

Obesity and Alcoholism are two major causes of Immunodeficiency. At the other end of the spectrum, Malnutrition is equally responsible for a compromised immune system.

In a patient with Immunosuppression, the primary immune response gets blocked. In other words, the body is unable to fight the external allergen or pathogen and defend and protect itself.

As a result, such people may suffer frequent viral infections, bacterial infections or fungal infections, as the body everytime succumbs without giving a fight.

If one is constantly falling sick, it is likely that the Immune system is not functioning properly.

Just like a fort with the highest ramparts are the most difficult for an enemy to breach, a body with an efficient immune system is most difficult for a virus/fungus/bacterium to disable. To strengthen this Silent Warrior that defends and protects you from everything unpleasant from flu to cancer, it is important to have the Immunity in ship shape.

That is how winning over Obesity helps in improving the body’s Immune System.

Obesity is determined by calculating the BMI or Body Mass Index of the person.

 

 

Eg :  if one’s height is 175 cm and weight is 70 kg, the BMI would be calculated as follows :-

BMI = 70 / (1.75 * 1.75) = 22.86

When one’s BMI is 30 or more, one is said to be Obese.

 

Bariatric Surgery is a scientifically proven, tried and tested alternate method for weight loss and obesity. Known also as Weight Loss or Obesity Surgery, it is a procedure to induce weight loss amongst people who suffer from Obesity. Particularly amongst those for whom other weight loss measures have not worked.

 

Bariatric surgery involves reducing the size of the patient’s stomach with the help of a gastric band also known as a lap-band. Alternatively, a part of the stomach is removed. This results in reduction of food intake and long term weight loss.

 

Post the bariatric procedure, one is required to have small frequent meals. As the stomach size is reduced, one tends to feel full with smaller quantities. The food intake will thereby reduce on its own.

 

The impact of bariatric surgery becomes apparent within the first few weeks of surgery.

 

The procedure is performed through laparoscopy i.e. through the key-hole method. This involves a single incision. As a result, there will be no major scars of surgery.

 

Bariatric Surgery involves risk just like any other surgery. But it is important to understand that as with any other surgery, the surgeon’s skill and expertise reduce the risk involved.

 

The success of a surgery and the patient’s experience depends mostly on the experience, skill and expertise of the surgeon. It is therefore necessary that one approaches a top bariatric centre with vast experience in routinely performing laparoscopic Bariatric surgery.

Apart from adversely affecting the Immune System, Obesity is associated with increased risk of several physical health disorders including diabetes, high blood pressure, stroke, cancer, arthritis, infertility, sleep apnea and thyroid amongst others.

It is also a major cause of mental and psychological problems like Depression, Anxiety, etc. caused due to social seclusion and isolation.

Bariatric Surgery may be the answer to end your battle with Obesity and a compromised Immune System. Fight Obesity to Enjoy a Healthy and Fulfilling Life.

Obesity, the new Plague

Papa! Come and play!’ little Aarav calls out to Nilesh.

Not wanting to disappoint his son, Nilesh chases the ball for a few paces, but is unable to keep up. Completely out of breath in less than a few seconds, he gives up.

Six-year old Aarav wants his Papa to play football with him and Nilesh knows his son is not asking for much. To be stumbling so near the starting line, in a long race of parenting, is deeply disappointing.

Being severely Obese, Nilesh finds it difficult to enjoy life’s simple pleasures. Also, his Doctor announced last month that Nilesh has developed Diabetes and high blood pressure due to obesity and will have to be on medications for life. Nilesh is worried about what future holds in store for him.

But Nilesh is not alone. Millions like him are making compromises – small and large daily, owing to Obesity and its co-morbidities.

In 2016, about 10 million Indian men and 20 million Indian women were estimated to suffer from Obesity.1

WHO estimates that 2.1 Billion, i.e. one third of world population, is now obese. Chronic complications of weight kill about 3.4 million adults annually as it is a major risk factor for heart disease and stroke, diabetes, arthritis and certain cancers.

These numbers are of pandemic proportions like a plague sweeping through the globe and India.

Obesity is not a cosmetic issue. It is a cause of major health problems like diabetes, infertility, heart ailments, blood pressure, arthritis and a host of other conditions including cancer. These conditions can be severely debilitating and sometimes life-threatening. Even moderate weight reduction can greatly reduce the risk of such ailments.

Although moderate weight reduction is possible with diet, excercise and lifestyle changes, most patients are unable to sustain weightloss over long periods of time. Lost weight somehow bounces back with vengance.

This is where Bariatric surgery plays an important role.

Bariatric Surgery is a scientifically proven, tried and tested alternate method for weight loss and obesity. Also known as Metabolic Surgery, it is a procedure to induce safe weight loss amongst people who suffer from Obesity. Particularly amongst those for whom other weight loss measures have not worked.

The impact of bariatric surgery becomes apparent within the first few weeks of surgery.

The procedure is performed through laparoscopy i.e. through the key-hole method. This involves a single incision. As a result, there will be no major scars of surgery.

The success of a surgery and the patient’s experience depends mostly on the experience, skill and expertise of the surgeon. It is therefore necessary that one approaches a top bariatric centre with vast experience in performing Bariatric and Laparoscopic surgery.

For more details, call us today for a consultation appointment and we will be happy to assist you in taking an informed decision.

How to celebrate a Healthier Holi this year?

Holi is round the corner, and the best way to avoid weight gain during festivals is to eat healthy. Here, we share with you some recipes that will help you do just that, after all Holi is the time to unwind, de-stress and bond over celebrations!

BARLEY & LENTIL SOUP

Ingredients:

  • Barley – 1/2 Cup
  • Lentils – 1 Cup
  • Chopped Carrots, Celery – 1 Cup
  • Onions – 1 Cup
  • Tomato Paste – 1 tbsp
  • Vegetable Stock – 6 Cups
  • Bay Leaf – 1
  • Finely Chopped Parsley – 1 tbsp
  • Black Pepper – 1/2 tsp
  • Salt to taste

METHOD :

Sprinkle some olive oil in a frying pan and fry the onions and garlic for 4 minutes. Add the vegetables stirring occasionally. Then add the vegetable broth, lentils, barley, tomato paste and bay leaf. Boil the soup for 60 minutes at reduces heat or till the lentils are tender. Blend it well, add the salt, pepper and parsley and remove from flame. Serve hot.

HOW TO MAKE VEGETABLE BROTH :

  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 1 carrot, chopped
  • 1/2 small potatoes, chopped into small chunks
  • 3-4 cloves garlic (you can smash them or leave them whole)
  • 3 bay leaves
  • 8 cups water
  • salt and pepper

METHOD :

  1. First, place all the ingredients in a large pot and bring to a boil.
  2. Reduce heat and let your vegetable stock simmer for at least an hour, covered with a lid. You may decide that you want to add a little bit more water during the cooking process as some will evaporate. Keep your stock covered to reduce this.
  3. Once your stock is done cooking, strain out the vegetables and garlic and remove the bay leaves.

NOTES : The importance of eating barley (Dhani) in Holi is to recover damaged skin and hair.  Apart from this it also helps in weight loss, aids digestion, beneficial for anemia as it contains important nutrients like Proteins, Fibers, Vitamins & Minerals like Thiamine, Niacin, Zinc, Iron etc. & Phytonutrients like Lignan which helps to prevent Breast Cancer & Coronary Diseases.

WALNUT, ALMOND & DATES LADOO

INGREDIENTS :

4 large dates pitted

½ cup mixed nuts (Almonds, Walnuts, Pista, Sesame seeds, Pumpkin seeds)

METHOD :

Dry roast nuts for few minutes & put them aside to cool.  In the same pan add dates & heat them till soft.  Knead & blend dates in a blender.  Mix coarsely chopped nuts with dates & roll them into balls.

NOTES :  Dates are good source of Fibers, iron, potassium, calcium, magnesium and some antioxidants which gives protection from Colon, Lung, Pancreatic Cancers & also give protection against age-related muscular degeneration (Older adults).  Nuts are also a good source of Proteins, and are high in potassium which can help regulate blood pressure; Almonds & Walnuts are good source of Omega -3 Fats which is heart friendly.

Photo Credits:
Feedyourtemptations.com
Hungerhunger.blogspot.in