4 step food system - bariatric edition. - Bariatric Food Expert

August 2, 2018by admin0

So you have decided to follow a low carb lifestyle but the information out there is so overwhelming … what even is a carb ?  good carbs, bad carbs , in between carbs , eat them, don’t eat them, you need them, you don’t need them –  what can we do to get to a place where we are comfortable even discussing them ?

Carbs are not the devil.  Eat your veggies.  Eat lots of them.  Eat fruit.  Choose low sugar ones like raspberries, blueberries, and strawberries.  Don’t eat processed, packaged foods. Those are the bad kinds of carbs.

Don’t overcomplicate it.  You don’t need fancy recipes and fancy ingredients.  Let’s take it a step at a time and create a 4 step process.  Here goes.

    • Step 1 – Choose your protein (eggs, chicken, ground beef, shrimp, canned tuna etc.)
    • Step 2 – Choose a low carb vegetable like lettuce, spinach, broccoli, sprouts, broccoli, cauliflower…
    • Step 3 – Choose a cooking method such as grilling, baking, sautéing, boiling etc.
    • Step 4 – Pick a healthy fat to add in such as butter, avocado oil, olive oil, coconut oil, avocado etc.


These are 4 easy steps to create a healthy low carb meal with protein, vegetables, healthy fat and a cooking method.  You can switch up your spices and herbs to make a mouth-watering dish.  You can serve this to your entire family.  There is no need to change anything.  Don’t overcomplicate things and get back into the kitchen.  Weight loss occurs in the kitchen.


You’ve got this

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

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