If fat wasn't a three letter word many would say it's a "four" letter word in terms of nutrition. Fat like carbs gets a bad wrap. There is also a lot of confusion regarding what fat and how much to eat. This guide to eating fat after weight loss surgery hopefully will clear things up.
What is Fat?
Fat is a macronutrient just like carbohydrates and protein. Fat has a role to play not only in our bodies but also in our food.
Fat in the body:
- Provides insulation and helps regulate our body temperature.
- Provides cushioning to our organs.
- Aids in the absorption of fat-soluble vitamins A, D, E, and K.
- Energy source and storage.
Fat in our food:
- Improved taste and mouth-feel.
- Increases satiety: fat tasks longer to digest than carbohydrates and protein.
- Provides energy: fat provides 9 calories per gram, which more than double that of carbohydrates and protein, which each provide 4 calories per gram.
- Source of essential fatty acids: our bodies can not make omega-3 or omega-6 fatty acids, which have various roles in the body such as brain function, immunity, skin health, and heart health.
Types of fat in our food:
- Saturated fat is found in foods such as beef, pork, chicken, processed foods, coconut oil, full-fat dairy products, and butter. This type of fat should be limited as it leads to fatty plaque formation in the body, which is the cause of heart disease.
- Unsaturated fat mainly comes from olives, nuts, and seeds. Fish is also a good source of unsaturated fats. Unsaturated fat can help reduce cholesterol levels and heart disease risk.
How much fat should I eat after weight loss surgery?
Fat intake for anyone regardless of whether or not they have weight loss surgery should be no more than 25-30% of total calories. What does this mean? For example: if you eat 1400 calories per day, 30% is 420 calories. Remember there are 9 calories per gram of fat. Divide 420 calories by 9 and the result is 46 grams per day.
Saturated fat intake should be less than 10% of total calories.
See these examples:
Total Fat intake <30% of total calories:
1400 calories x 30% = 420 calories
420/9 = 46 grams
Saturated fat intake should be <10% of total calories:
1400 x10% = 140 calories
140/9 = 15 grams
You definitely want to track your protein intake, but I usually don't suggest that anyone tracks carbohydrates and fat. You can if you want, but it's really hard to get every number perfect every day. You will just be frustrated. If you choose healthy fats and try to limit the servings you should be within the recommended ranges. Enjoy eating, don't obsess over it!
Check out information on the rest of the macronutrients!
Protein Requirements After Weight Loss Surgery
Guide to Carbohydrates after Weight Loss Surgery
Gill says
This is so good I’m a bariatric girl 12 months now but messed about since November not eatin the right things this hopefully will kick my butt Thanku x
Jennifer Pullman says
So glad you're getting back on track!
Hedy M says
I had Roux En Y in 2002. I lost 150 lbs and kept it off for around 12 years then I hit menopause and i started regaining. I have gained back 50. What is the calorie goal and macro goals to lose the tegain. Thank you
Jennifer Pullman says
Calorie goals and therefore macro goals are based on your current weight. There isn't one number that fits everyone. I would first look at extra calorie sources: snacks, beverages. Are you eating out? Are you exercising?
Kristina says
I am only a month out and the information provided all over the internet can be a bit overwhelming to say the least! I am doing my best to get my protein and having complete success on my liquid intake. My tastbuds have changed so much so I am adapting. Thank you for having this site, can you cater to the newbies such as myself who are just getting ready to jump into the "food" stage? I've been slowly going, but honestly, I'm terrified of trying things and getting stuck.
Jennifer Pullman says
Hi Kristina! Congrats on your surgery. I love newbies!!
Ruby says
I am about 4 mos from gastric bypass surgery
Could you please sometime give a sample meal ( I’m pescatarian ) that includes fat? I never want to get dumping it sounds dreadful.
Thank you
Jennifer Pullman says
Hi Ruby. If you sign up for the newsletter you will get some sample meal plans that you can tailor to your needs.
Andrew says
day 2 Roux En Y, looking for all the info I can get. thank you for all the good info on your site. The whole process is a bit overwhelming on what to eat, not eat ect. I was relieved when you said to only worry about tracking protein I was already stressing out about the macros. I have other health issues so low fat and sugar free are a must anyway. I am happy to have found your site and I will be subscribing.