Weight Loss Cheat Sheet

If you are looking to lose weight, start eating healthy, and get your life back on track after weight loss surgery, or are in pre-op, we wanted to construct a little cheat sheet for you so you will understand which foods to stick to, and which foods to stay away from.

If you are struggling with your weight and have tried everything you possibly can to just get down, a major contributing factor to weight gain is food. Which foods are you putting into your body that you should be avoiding?

Here at Western Bariatric Institute, we strive to promote healthy eating and living. We understand the pain and struggle that many of our patients go through when they begin their weight loss journies. WBI wants to ensure every single one of our patients that we will be there for them throughout their weight loss surgery, and well after.

eating healthy

Starting with eating the right portions, and providing nutritional and cooking demonstrations, WBI aims to educate and enlighten our patients on healthy living, and their new lifestyle.

What Foods to Stick to:

  • Grapefruit
  • Salmon/tuna
  • Peanut Butter
  • Green Tea
  • Eggs (try to avoid the yolks)
  • Berries
  • Almonds
  • Soy and canola oil
  • Turkey Breast
  • Greek Yogurt
  • Lemon/Lime
  • Chilli Peppers
  • Beans, legumes
  • Brown Rice
  • Spinach
  • Broccoli
  • Whole grain cereal
  • Quinoa
  • Milk

What Foods to AVOID

  • White Rice
  • Soda
  • Canned soups
  • Breakfast cereals (high in sugar)
  • Frozen meals
  • Salted nuts
  • Alcohol
  • Canned fruit (keep it fresh!)
  • Artifical sweetners
  • Microwave popcorn (often times supported as a healthy snack, but loaded with salt)
  • Dried fruit
  • Deli meats
  • Tomato sauce
  • Soy sauce
  • White Bread
  • White potatoes
  • Boxed meals
  • Ketchup
  • Granola
  • Ice Cream

If you need a reference or have any questions or concerns regarding healthy food choices, don’t hesitate to call Western Bariatric Institute!