Help! I Need to Do a Reset.

Steph Wagner

December 27, 2018

Ask Steph – I want to do a reset diet

What are the options for a post-op reset diet plan after bariatric surgery?

This blog is in response to a recent email I received. I knew she wasn’t alone in this question so I wanted to share my response for all to see.

Also a quick note, three times a year members to Bariatric Food Coach rally together for a ‘focus challenge’ which is a great time to mentally clear out the bad habits and foods that have crept back in. To stay up to date on the next challenge and find out more, click here. 

Can you tell me where to find more info on Post-op diet…I want to do the “reset”

Great question!

There are a few approaches to “reset” type of diets. The main goal, whichever direction you take, is to rid the body of starches (bread/pasta/rice) and sweets.

Some patients prefer to do the “Pouch Test” type of diet which is most traditionally a 5 day routine starting with 2 days of protein shakes, 2 days of really soft protein foods like scrambled eggs and then back to solid protein.

There are several variations to reset diets, but this is often what patients refer to.

You can also make this a NO SHAKE reset plan by substituting 2 ounces of protein instead of a protein shake. Read more about a no shake carb detox here

Bariatric Surgery Reset Diet Plan Sample Day

Other reset diets are longer on shakes such as two weeks. I’ve had patients do a pattern of 3 shakes and 2 protein bars per day and did a small frequent eating pattern for two weeks.

I have other patients that cannot stand shakes and they make a clear meal plan focusing on protein and vegetables.

The first 5 days of getting starches and sweets out of your diet are the hardest.

Tired, hungry, craving things. That’s part of the process so even if you have to eat some low fat cheese or shaved lunch meat to stay on it, it’s okay because at the end of the week your hunger comes way down and you feel back in control again.

It’s all about what you do next.

Whichever way you go, the biggest key of all is transitioning off the “reset” and on to a healthy post-op daily plan. 3 meals per day, protein and vegetables and water in between meals. This is really where the results pay off, the consistency in the long run.

Before starting a reset diet, I always encourage patients to think of it as a mental reset more than anything. It’s like hitting the reset button to clear out the mind and home of the habits that have crept back in.


I would even go as far as to say don’t weigh during a reset and focus more on clearing out the mind and the cravings.

I do have a “Back on Track” video course for members to my website. The first lesson of all my video courses are free! Joining as a member unlocks all of the lessons, and one in particular covers the different approaches to reset diet and includes some meal plans and shopping lists.

Watch the “Back on Track” Video Series Intro Video Below

Watch the first lesson on the Back on Track course and get a taste for the other five lessons! Members have access to all video courses for one low monthly fee and can cancel at anytime.

Lessons on the Back on Track Course:

Lesson One: Motivations

Lesson Two: Accountability

Lesson Three: The Four Key Components of Healthy Post-Op Living

Lesson Four: Setting a Realistic Plan

Lesson Five: Trashing the Triggers

Become a Member

5 thoughts on “Help! I Need to Do a Reset.”

  1. Hi, so I started to watch the reset videos. When ibviewes them again the didnt show they were completed. Am I doing something wrong? Is there something different o need to do to make them competed courses?

    Thanks ,,

  2. @Lisa I hope I am following your question correctly. When you are in a video course on the main “course” page you will click the button that says “Start Taking this Course.” Then you click on a lesson to view. When you feel you’ve completed the lesson you click on “Complete Lesson” and it will automatically take you to the next lesson. Click these buttons will move the progress bar to show where you are and what’s been completed.

    If you have further questions please let me know!

  3. I recently had my yearly labwork at Weightwise. My cholesterol was high at 211. I need help combining my bariatric diet and a low fat diet please. Thank you!!

  4. @Janell Dial Did you meet with a dietitian while you were there? Focusing on lean meats and avoiding processed foods are the biggest keys to keeping the bariatric diet low in saturated fats. Unfortunately, cholesterol is highly genetics so you do want to focus on lifestyle choices like watching fats and getting in exercise but sometimes it does need to be paired with cholesterol lowering medication!

  5. Just following up Lisa that we moved to email and should be all set! Let me know if you need anything else.

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