Eating Out After Bariatric Surgery- Having A Plan While Still Enjoying Yourself
After I had gastric bypass one of the most anxiety provoking activities was eating out. I wanted to still be social and I loved eating out but I was afraid that I would lose control when I got outside of my own home. Previously in the past, when I would eat out it was a place where all bets were off and I would just "go to town" on fried foods, appetizer foods, and anything in between.
The first time I decided to go to a restaurant once I was post op, I was seven weeks post op from gastric bypass. I had a plan. My friend that I was going to eat with knew that I was anxious about it so we picked the restaurant ahead of time so that I could look at the menu. I picked a food that I had already eaten since being post op so that I was pretty certain I wouldn't get sick from it. I got a grilled chicken breast and asked for minimal oil and a small side salad and I took my own Bolthouse ranch dressing.
I quickly got comfortable with putting myself first and not caring what people thought when I placed special orders or brought certain food items to make me feel more prepared and comfortable. That is the beautiful thing that I have found about the past 3.5 years that has actually been very liberating.
Assuming you know your body and know what you can tolerate, the first thing to decide is if you are going to "stay on track" or "eat what you want." When I say this I mean, "are you going to eat how you normally eat?" Or "are you going to treat yourself to a free meal and not worry about it for this meal?" This journey is about balance and I eat out using both of these principles.
I have found that there is something at ALMOST EVERY restaurant that you can eat after bariatric surgery! The only restaurant that I can not find anything at is Canes! Because I do not eat anything deep fried anymore because it is a trigger food for me.
General Tips
You don't have to clean your plate.
You can ask for a to-go box when your meal arrives if you are worried about overeating.
Look ahead at the menu if you know where you are going.
Take whatever food items/measurement tools you need to feel prepared.
Do not order a beverage so you will not be tempted to drink before or after meals (if you follow the recommended 30 minute rule before and after eating).
No matter where you go, make sure you are still getting 50-60% of your meal from protein. Even if this is a total "treat/cheat meal" you need this to balance out your blood sugar to prevent it from dropping.
Types of Restaurants
Mexican Restaurants
These are one of the easiest restaurants I have found to eat out at post op or in general when you are trying to stay on track. I general order fajitas because you can eat high protein with beef, chicken, shrimp, or steak. You can add on cheese, sour cream, lettuce, tomatoes, peppers, and onions. The tortillas are optional and you can pack one of them full with protein. When I was in my first year post op I would even ask them to cook my fajitas with minimal oil when I was unsure how fats would settle in my stomach.
You can also enjoy some queso dip, because who doesn't love that. I have found that you have to take it easy on the chips and queso before your meal arrives because if you eat too many chips and not enough protein with your meal, your blood sugar can drop later. Adding refried beans and cheese is also a great option if you are on the pureed/soft phase post op and don't want to miss a social gathering.
Steakhouses
This was highly requested when I asked on Instagram. This is not a place I visit often because steak is not something that I tolerate well since surgery. If I do eat steak, it is a very tender filet with a baked potato, sweet potato, steamed broccoli, or side salad.
Another great option is grilled chicken or shrimp. Many times when I go to a restaurant like this, I will get a grilled chicken sandwich or a burger and take the bun off. I will get it loaded with lettuce, tomato, onion, pickles, etc. and eat just a small amount of the bun or ask for it wrapped in lettuce. You can always ask for a side of vegetables, salad, potato, fruit, or cottage cheese instead of fries. Or you can just eat a few fries if you are eating mindfully/intuitively.
Many times restaurants will have appetizers that can be meals for us bariatric patients. They can very comfortably feed us. I still have a hard time not ordering too much at restaurants. That is the mental aspect of this journey. My eyes are still way too big for my belly.
Italian Restaurants
These are probably the most tricky for me. Tomato based sauces can have added sugar, but creamy sauces are packed with fat. Pasta can cause issues for some bariatric patients but has always sat fine in my stomach if I chew it well.
I usually order a type of grilled chicken salad but Italian is my least favorite type of cuisine. Many Italian restaurants have great protein packed thin crust pizzas on their appetizer menus that would be a great option for a treat meal.
Fast Food
I like to include this because it is inevitable that there will come a time when you need to swing through a drive thru to get something from a fast food place. Fast food places get a bad rep and they have fairly reasonable options for bariatric places. It is just finding them and choosing them.
Chick-fil-A is a great option and they have great grilled chicken options. You have to watch their condiments. Many of them are very calorie dense and filled with fat. Not that you can't have them, but they add up quickly. They also have a fabulous diet lemonade made with Splenda.
McDonalds also has great breakfast options. I have got through and got a side of two scrambled eggs and a sausage patty. It is all about being "picky" and letting them know what you need. I also have asked McDonalds for two burger patties, two slices of cheese, and two slices of bacon in a container and they have made that for me in a pinch as well. You can do this at any burger fast food establishment.
Starbucks has great food options but some of them can be deceiving. The egg bites are my go to option. They are low in carb and high in protein. Some of their breakfast sandwiches are actually higher in carbs and fats than a McDonalds cheeseburger. And we all know that their lattes and Frappuccinos are jam packed with sugar. My go to coffee is an iced cold crew with Splenda and half and half (occasionally heavy whipping cream).
Jimmy Johns is a fantastic place to get a lettuce wrap, also known as an Unwich. They also have massive dill pickles that have next to no calories that tend to be a bariatric patient favorite. If I get a sub from Jimmy Johns it is still two to three meals for me. Their bread is very dense and sometimes will give me a belly ache, as it sits very heavy.
Taco Bell is a place where you can get a bed of lettuce, topped with chicken, ground beef, cheese, tomatoes, and a dollop of sour cream.
Chipotle is also a place where I used to eat before spicy things bothered my stomach. I would get a bowl filled with lettuce, beans, chicken, mild salsa, corn, cheese, and a little bit of sour cream. Brown rice is also available and fajita vegetables.
Five Guys Burgers and Fries is one of my all time favorite places. Their burgers are amazing and you can ask them to replace a bun with a lettuce wrap.
KFC is a place I have never eaten at, but they have many grilled chicken options. Sauce and condiments are something to be aware of when eating grilled chicken. Especially if you plan on indulging in the bun.
Arby's is another chain restaurant that has protein packed roast beef sandwiches and wraps that are filled with fresh turkey, ham, and roast beef.
When in doubt with a fast food restaurant, visit their website and look at the nutritional information if you like to track. Or plug different options in your macro or nutritional tracker. One of the biggest ways to avoid excess calories is to avoid drinking your calories, if you are still drinking tea, soda, or alcohol. Not that it is not okay once in awhile. But the calories do add up quickly.
To Sum It All Up
My absolute favorite thing about eating out today is enjoying the company that you are with. Very little of my focus is put into the actual food that I am eating. I take a few bites, have conversation, and many times I forget to eat. Sometimes that is how I know that I am eating mindfully and intuitively. That has always been the goal of mine. To eat to live instead of live to eat. If I am going to a brand new restaurant or eating at a place with a very unfamiliar cuisine, I will take a look at the menu ahead of time. But being three and a half years post op, I can usually just look at the menu and order something and eat mindfully.
Once you get the hang of eating out after bariatric surgery, it really is simple. The first few times at each type of restaurant I did feel anxious and stressed about it. But I made sure I went with people I was comfortable around and it helped to take the anxiety out of it. Now I am very comfortable with it.
Comment below any of your ideas or favorite places to eat out! I am always looking for new places to try and new meals to try when I am eating out. We are all better together and the more ideas and options we have, the better we are!
For more tips, tricks, and to follow along with everyday life, follow me on Instagram @Maddie5088 or on my public Facebook page Mornings with Maddie.