by Kaye Bailey 

Summer is a time of abundant vegetables available locally grown at affordable prices. Through the hot summer and into fall farm stands dot America's byways as local growers bring to the public an abundance of freshly grown vegetables, fruits and berries. People who control their weight with bariatric weight loss surgery (WLS) can benefit from a stop at the farm stand for fresh vegetables to transform into healthy soup.

A recent study from Pennsylvania State University indicates that people who include a daily serving of soup in their diet are more likely to lose weight and maintain a healthy weight than those who do not enjoy soup in their diet. A homemade vegetable soup is considered a low-energy-density food that is rich in fiber, vitamins, and nutrients. It is "low-energy" because the calories (energy) in the food are low in comparison to the volume of the food. For example, a 1-cup serving of vegetable soup is seldom more than 100 calories, depending on the amount of fat used in preparation. On the other hand a 1 cup serving of ice cream contains 300 calories making it a high-energy-density food with little nutritional value.

The study found that soup as a first course, or a mid-morning or mid-afternoon snack, is filling to the point that further calorie consumption through the day decreases. It is believed that soup helps sustain satiation because the fiber from vegetables slows digestion. In addition, carbohydrates from homemade vegetable soup tend to be low-glycemic and do not adversely affect glucose response in the same way simple processed carbohydrates do. As a result our metabolic process is steady and we do not feel an energy surge or drop that is often experienced when eating simple carbohydrates.

Many weight loss surgery patients who complain of "carb-cravings" find that eating a 1-cup serving of soup is an effective way to stop those cravings and curtail feelings of "head-hunger." People who feed "head-hunger" with simple processed carbs tend to eat significantly more calories without satiating those cravings. This eventually leads to weight gain, even after weight loss surgery.

 A good homemade vegetable soup can be put together quickly and keeps for up to a week refrigerated. Consider soup making as a series of layers, starting with savory onions and garlic. Heat a healthy monounsaturated fat such as olive oil or peanut oil over medium heat. Add one chopped onion and a clove of minced garlic and cook and stir until soft and translucent. While the onion and garlic cook wash and chop the vegetables for your soup. Select fresh seasonal vegetables that are crisp and unblemished. Vegetables that are good in summer soup include zucchini and summer squash, fresh tomatoes, green beans, carrots, turnips, spinach, napa cabbage, green onions, and fresh herbs. Fill the soup pot with as many fresh vegetables as you like, add the herbs during the final minutes of cooking.

For liquid add low-sodium chicken or vegetable broth, tomato juice, or seasoned vegetable juice such as V8 diluted with water. Simmer the vegetables and liquid just until the vegetables are tender and flavors combine. For weight loss surgery patient a thick soup is desired to provide a denser meal and avoid a "slider food" that slips through the stomach pouch too quickly. Portions should be carefully measured at 1-cup per serving and this should be eaten in 15 minutes or less. Taking longer to eat soup will result in greater consumption and a decreased feeling of fullness.

In general, a 1 cup serving of vegetable soup will provide 3 grams of protein and 15 grams of healthy carbohydrate in addition to fiber and beneficial phytonutrients including vitamins, minerals, and antioxidants. While our dietary focus with weight loss surgery is to eat a high protein diet, a freshly made vegetable soup is a healthy nutritional compliment to that diet. Vegetables are known to lower the risk of many cancers, heart disease and stroke and strengthen the immune system. For many with weight loss surgery raw vegetables or salads may cause gastric distress, but most WLS patients report a high tolerance for vegetable soup.

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Summer Soups - A Healthy Choice For Weight Loss Surgery Dieters

Patients who find their body losing weight more slowly often give up hope and blame themselves for missing the "window of opportunity" for massive weight loss that bariatric surgery provides. But there is no reason to give up hope. There are many small targeted lifestyle changes that we can make which will boost metabolism and enhance our overall feeling of wellness. Dr. Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition tells us, "Anything that energizes you: a good nights sleep, fresh air, sunlight, a healthy diet, regular exercise, ultimately helps drive metabolism."

Stretching & Sunshine: Begin the day like a cat and open with a stretch. Stand and reach for the stars stretching your legs, torso, spine and arms. Feel you body open up after a good nights rest. Bend at the hips and stretch for your toes. Listen to your body and stretch and move to open the flow of blood and deliver extra oxygen throughout. If you regularly practice yoga enjoy a few moments of Downward Facing Dog or Cobra. Early morning stretching naturally accelerates your metabolism. If the opportunity presents itself enjoy your stretching in sunlight. Exposure to bright light decreases melatonin and increases serotonin, shifting the body from sleep to awake mode, in turn, revving your metabolic furnace.

Protein and Green Tea: Metabolism slows down naturally at mid-day. Give it a nudge with a high protein lunch of lean animal protein or omega-3 rich fish. Protein takes the most energy for the body to digest so that means it has to rev its metabolic engines when managing a high protein meal. And we all know that "Protein First" is the first rule of weight loss surgery. Try roast turkey breast with sliced veggies or salmon salad with lettuce and tomato. Aim for at least 21 grams of protein at all meals. Between meals sip on green tea which is considered a fair exchange for plain water. Studies show that the polyphenol compounds in 2 to 4 cups of green tea may help raise metabolism by as much as 35% and encourage fat burning.

Midday Sprint-Walk:  

As few as 30 seconds of high-intensity movement has been shown to spike levels of human growth hormone which in turn helps to build lean muscle and burn fat. Do not let the words "high intensity" scare you, we are not training for an Olympic event. Simply put, high intensity is above our normal rate of exertion. For example, during a mid-afternoon break take a short walk around your building or parking lot. For 30 seconds of that walk sprint-walk then return to your comfortable walking pace. Repeat this once or twice as time allows. The increased intensity gives you a metabolic bump that will last for several hours without breaking a full workout sweat.

Get Some Rest: After a day of mindfully boosting your metabolism now is the time to let it slow down and rest. We are more successful at engaging in metabolism boosting activities the next day when we have enjoyed a good nights rest. Shut down electronic distractions such as television, computers and Blackberrys an hour before going to bed. Enjoy quiet conversation, meditation or reading as the final activity before entering sleep.

Can I repeat the liquid days instead of going to Day 3?

I have worked on an answer to this question for several years now and have been unsuccessful, which frustrates me because I'm asked this frequently. What I have found is that people who practice a true vegetarian diet do not need the 5DPT because they are living in strict compliance with the vegetarian guidelines and are not likely to have a processed carb snacking habit. People who are (and I mean no offense by this) emotional or political vegetarians are the ones most often asking for a Vegetarian 5DPT. When asked to pinpoint their vegetarian dietary requirements they often say, "Oh, I don't eat anything with eyelashes."  That is an emotional dietary parameter.  In many cases they have left their dietary choices to emotional chance rather than nutritional sensibility. My advice to these "vegetarians" is to engage in the study of true vegetarian eating and if they so choose deliberately follow that dietary way of life. When the basics of WLS are included with a true vegetarian diet it is unlikely weight gain will result. That said, some of the carb monster soup recipes for the 5DPT are vegetarian for those who are interested.
Carb Monster Soup Recipes

What happens after the 5DPT?

Beginning on Day 6 after the 5DPT we slowly include complex carbohydrate vegetables and fruit in the diet at a ratio of two-thirds protein to one-third complex carbohydrate when measured by volume. We continue to follow the liquid restrictions and avoid slider foods and stay intently focused on the Four Rules. Now that we have recaptured that hell-bent determination that propelled us to have surgery in the first place we use the momentum in our pursuit for a healthy lifestyle of weight management with bariatric surgery.
Day 6: Beyond the 5 Day Pouch Test


I did the 5DPT and lost weight, but it didn't stick. Why?

The motivation for doing the 5DPT should always be to get back on track with the WLS dietary guidelines, not to lose weight. That means we take what we learn during the 5 days and apply it to our lifestyle on Day 6 and beyond. If we do the 5DPT simply to knock-off a few pounds and then go back to the very habits that lead to weight regain we will, naturally, regain the weight and then some. When we consented to weight loss surgery we agreed that for the rest of our life we would follow certain dietary guidelines. If we have drifted from the original guidelines the 5DPT can get us back to basics. At that point we must follow the guidelines we agreed to if we wish to sustain weight loss and keep our obesity in remission. "Use this as a means to return to following the instructions you were provided by your surgical weight loss center and nutritionist. Go back to doing what worked for you when you were at your best and losing weight or maintaining weight." (page 24 - 5 Day Pouch Test Owner's Manual).
Learn About: WLS Split-Personality Syndrome

Where can I get support when I'm doing the 5DPT? Support is essential when making any lifestyle change for the sake of improving our health. Enlist family and friends to help you with the 5DPT. Explain the program to them and why it is important. Avoid those who you know routinely sabotage your efforts to improve your health. Bariatric support groups are a steady resource of knowledge and encouragement, find one at your bariatric center or a non-affiliated group in your community. Online support groups offer 24/7 networking with like-minded people from nearly every corner of the globe. Consider joining our LivingAfterWLS Neighborhood, an online community we call "a safe haven circle of friends" bonding in our quest for better health and weight management with surgical weight loss.

I messed up on Day 1. Should I start over and repeat Day 1 until I get it perfect?

I have never done the 5DPT perfectly and I do not know anyone who has. Rather than make the 5 days about perfection make this time about learning. Little mistakes will not stop the world from turning. So forge ahead doing your very best and forgive little mistakes. Learn from each day, make notes on your 5 Day Pouch Test Journal, and emerge on Day 6 knowing more about yourself and how to work your tool. You can do this!


What if the 5DPT shows me my pouch is broken? What then?
If you have given the 5DPT your best effort and you still feel like your pouch is not working in the way it was intended to work please see your bariatric surgeon. Several diagnostic tests are available to determine the state of your pouch. In some cases a surgical revision may be necessary due to a pouch failure. Notice it is a pouch failure, not a personal failure when a revision is necessary. Revisions for gastric surgery are common and often patients are made to feel like moral failures if they require a revision. This is not the case. A revision is a medical procedure to correct a medical condition. Seek the care of a qualified bariatric team and do what is necessary to protect your health.

Important Information: I am me, I am not my disease 

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Put the Power of the Pouch in your hands with Kaye Bailey's two best selling books: The 5 Day Pouch Test Owner's Manual (2008) and Day 6: Beyond the 5 Day Pouch Test (2009). Over 300 pages of inspiration, motivation, empowerment and know-how to get you on track with weight loss surgery and keep you there! Great recipes, inspiring hints and divine secrets! Spoken in Kaye's compelling voice of compassion and "You Can Do This" spirit. SKU #1241714797

Suggested List Price: $54.90

Vegetarian burgers are a healthy and affordable menu choice for those following a high protein diet for weight loss. Making the burgers at home is as simple as smashing canned beans and adding some of your favorite traditional seasonings and condiments. Try these healthy veggie burgers in place of traditional meat burgers and enjoy a healthy meal this summer.

Vegetarian Burgers