http://www.nutritionforweightlosssurgery.com/

Nutrition for Weight Loss Surgery, Adelaide (2026)

23/02/2026

Tomorrow, Tuesday, 24th February, 12:30pm ACDT (Adelaide time), we will be LIVE with our FREE online Masterclass, Four Unexpected Protein Pitfalls to Avoid to Optimise Your Weight Loss Surgery Outcomes! 💪🏻

Here’s what we will cover in the workshop:
✔️ Four of the biggest protein pitfalls stopping you from achieving your weight loss surgery goals.
✔️ How much protein your body needs and how to achieve this following weight loss surgery.
✔️ Not all protein is equal and how to choose protein foods that work hardest for you.
✔️ Why endless protein isn’t the answer.
✔️ Why the timing of your protein intake matters.

We have so much to share, including exciting news on some products!

It's not too late to save your seat!

Save your FREE seat here ==> https://nutritionforweightlosssurgery.com/protein-masterclass-registration

PS. Can’t make it live? Be sure to register as we will deliver a replay to your inbox as soon as the Masterclass ends! 🎥

21/02/2026

Plateaus are a normal AND expected part of the bariatric surgery journey, but this doesn't make them any less scary!

Sometimes your body is just taking a moment to pause, and things soon sort themselves out.

But sometimes you are being tripped up by 'Common Culprits' that lead to stalls and that you can change to start losing weight again!

The three most 'Common Culprits' that we see involved in plateaus and weight regain that might be letting you down are as follows:

1️⃣ Eating and drinking too close together.

2️⃣ Grazing on slider foods.

3️⃣ Not meeting your protein target each day.

These are just three of the ‘Common Culprits’ we see in plateaus and weight regain following bariatric surgery and we are deep-diving into these and more in our FREE online workshop, Halt the Weight Regain Train 🚂

In this hour-long, online workshop you will learn:
✔️ How to spot habits that work against your surgery
✔️ Why not understanding protein could be costing you results
✔️ Our favourite practical strategies to turn things around.

🎟️ Register here to save your seat ==> https://nfwls.org/vor

21/02/2026

Are you filling your day with twiggy sticks, crackle and kabana to hit your protein targets, but not seeing the results you expected? 🤔

It may be because great long-term outcomes are not achieved by having endless protein at the expense of all other aspects of a healthy diet . . .

Just because something is high in protein doesn’t automatically make it a good choice.

Many so-called 'protein-rich' foods are also packed with salt, fat and sugar that don’t support your long-term goals.

We deep dive into this (and so much more!) in our upcoming live Masterclass, 'Four Unexpected Protein Pitfalls to Avoid to Optimise Your Weight Loss Surgery Outcomes'.

Join us on Tuesday, 24th February at 12:30pm ADCT and we will show you how you can make protein work for you in a way that supports your long-term success, not fall into the common mistakes we see.

We have so much to share, including exciting news on some Formulite products!

Save your FREE seat here ==> https://nfwls.org/0vk

PS. Can’t make it live? Be sure to register as we will deliver a replay to your inbox as soon as the Masterclass ends! 🎥

20/02/2026

Do you feel that a magic number on the scale will make everything right?

What if achieving that number on the scale meant you had to live a lifestyle that made you miserable? 🤔

Share this one with a friend who may need a reminder that life is about far more than a number (and save as a reminder for yourself 😉).

20/02/2026

Trying to shift the kilograms and feel like limiting carbs is the key, but then find yourself looking for a sweet fix between meals?

For some people, strictly limiting carbs can lead to dips in blood glucose levels, which leads to a craving and desire for sweets to boost you back up.

In cases like this we get asked what is a good, 'healthy', sweet food to fix the craving.

But the answer isn't in the quick fix, the answer is in preventing the craving!

By introducing some low glycemic index (low GI, or slowly digested) carb into your meals in 'Smart Food Combinations', you can help stabilise your blood glucose levels and help prevent those cravings before they strike 💪🏻

Our signature strategy of 'Smart Food Combinations' means including the following components in one meal:
✔️ protein
✔️ healthy fat
✔️ fibre
✔️ low GI carbohydrate.

Not every meal needs to contain all four components, however if you are finding those sweet cravings are hitting between meals, it is worth experimenting to find the right balance for you.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your FREE copy delivered to your inbox today ==> https://nfwls.org/2br

19/02/2026

A whopping 33g protein per serve, and it's delicious! 😋 🙌🏻 🙌🏻 🙌🏻]

This Korean Cauli-Rice Bowl with Fried Egg is just one of the variations you can make with our Korean Slow Cooked Beef, which features in our One Meal, Many Ways recipe book.

The Korean Slow Cooked Beef Recipe Base makes 8 small serves

1 kg beef cheeks (or lean casserole beef of choice)
250ml beef stock
1 tablespoon soy sauce
1 teaspoon sesame oil
2cm ginger, grated
2 garlic cloves, crushed
1 tablespoon chilli jam
2 teaspoons brown sugar, optional

Place all ingredients in a slow cooker. Cook on low for six to eight hours or high for five to six hours. Remove half of the cooking liquid. Shred the beef using two forks then combine with the remaining juices.

To prepare the Korean Cauli-Rice Bowl with Fried Egg, heat one tablespoon of olive oil in a frypan, add half a cup of cauliflower rice and stir-fry, season to taste. Place cauliflower rice into a bowl. Top with one serve of Korean Slow Cooked Beef, sliced spring onion, grated carrot and a fried egg. Sprinkle with chilli flakes if desired.

Our One Meal, Many Ways recipe book features 11 core meal bases to keep on hand and 45 meal ideas to create with these bases to ensure your meals are interesting, varied, easy and delicious.

You can grab a copy of One Meal, Many Ways for just $20, or get the complete Nutrition for Weight Loss Surgery Book Bundle for only $85! 💰📚

Check it out here ==> nfwls.org/BuyBookBundle

18/02/2026

We know that the 'proffee' is trending, and for those not able to get adequate protein from their food, it’s a great way to boost protein intake ☕

But if you are already meeting your protein needs with food, adding protein powder is just extra calories you don’t need . . . 🤔

In fact, that extra protein could be playing a role in a plateau or weight regain . . . 😳

Protein is important, but it’s not a magic fix, and more isn’t always better.

If you’ve ever wondered:
❓ Am I getting enough protein?
❓ Or . . . could I be overdoing it?

We are covering it all in our upcoming live Masterclass, 'Four Unexpected Protein Pitfalls to Avoid to Optimise Your Weight Loss Surgery Outcomes'.

Join us on Tuesday, 24th February at 12:30pm ADCT and we will show you how you can make protein work for you in a way that supports your long-term success, not fall into the common mistakes we see.

We've got so much to share, including exciting news on some Formulite products!

Save your FREE seat here ==> https://nfwls.org/oo6

PS. Can’t make it live? Be sure to register as we will deliver a replay to your inbox as soon as the Masterclass ends! 🎥

17/02/2026

Nuts are a nutrient packed, super healthy, delicious option to include in your diet, but be aware, they can also hinder your success 😳

Having nearly the same calories per gram as chocolate, it is important to be mindful of portions . . . which can be tricky if you graze on them! 🙈

One quarter cup, (approximately 30g) of nuts makes a fabulous snack at around 180 calories.

However, a full cup isn’t difficult to nibble on over a day and contains a whopping 720 calories! 😳

The key with any snack foods is to portion what you are happy to eat BEFORE you start eating to keep your portion in check ✔️ 👌🏻

If you are looking for ways to satisfy mid-meal hunger with snack choices that keep you on track with your post-surgery goals, check out our FREE Weight Loss Surgery Snack List!

You can get a copy delivered to your inbox here ==> https://nfwls.org/q7u

17/02/2026

Following bariatric surgery, it can take a little while to recognise the signs or signals your body is giving you that you have eaten enough. These are called your satiety signals, or satiety cues.

Knowing the point where you feel satisfied can make a huge difference to keeping your portions in check ✔️

Our followers have let us know some of the key satiety signals to look out for:
✔️ SHARON: "For me it’s the runny nose and sneezing."
✔️ SHEYNA: "Hiccups if full. Yawning if I’ve gone too far."
✔️ JAN: "Burp for me. Assuming that never goes away, 14 years on."
✔️ LEONIE: "I just get a feeling of satisfaction most times."
✔️ KATE: "The sigh! Watch for the sigh."

Have we missed any?

Be sure to share with us in the comments below 👇🏻 👇🏻 👇🏻

16/02/2026

Getting ENOUGH protein is important, but going over and above is not necessary.

In fact, it may just be excess calories you don't need 🤔

Confused?

We sort protein fact from fiction in our FREE upcoming online Masterclass, 'Four Unexpected Protein Pitfalls to Avoid to Optimise Your Weight Loss Surgery Outcomes' 💪🏻

Join us on Tuesday, 24th February as we deep dive into:
✔️ Four of the biggest protein pitfalls stopping you from achieving your weight loss surgery goals.
✔️ How much protein your body needs and how to achieve this following weight loss surgery.
✔️ Not all protein is equal and how to choose protein foods that work hardest for you.
✔️ Why endless protein isn’t the answer.
✔️ Why the timing of your protein intake matters.

We have so much to share, including exciting news on some Formulite products, so be sure to save your FREE seat here ==> https://nfwls.org/vzu

PS. Can’t make it live? Be sure to register as we will deliver a replay to your inbox as soon as the Masterclass ends! 🎥

16/02/2026

Your weight loss surgery is a powerful tool, but long-term success depends on what happens after the procedure.

Many people assume that bariatric surgery alone will keep the weight off, but the truth is that nutrition plays a crucial role in maintaining results, preventing complications, and helping you reach your health and weight goals 💪🏻 👊🏻

For six of the most common nutrition mistakes we see tripping people up, check out our blog post here ==> https://nfwls.org/rk7

14/02/2026

We see it often.

You had your bariatric surgery some time ago, and have been trying so hard to stick to the 'right' food choices. Scrambled eggs with tomatoes for breakfast, tuna and salad for lunch, you get the idea.

But something isn't working 😞

You are getting hungry soon after, or you are craving sweets, or you are ravenously wanting to raid a cookie jar 🙈

Whilst your food choices are excellent, they may not be providing all you need to keep you satisfied 🤔

This is where our signature strategy of 'Smart Food Combinations' comes in.

Meals based on Smart Food Combinations combine the right proportions of protein foods with salad or vegetables, a little (preferably low GI) carbohydrate if you desire and a little healthy fat to help you feel satisfied sooner and stay satisfied longer after eating 👌🏻

Not every meal needs to contain all four components, however if you are finding you are needing larger portions, or you are not staying satisfied for as long after eating, it is worth experimenting to find the right balance for you.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your copy delivered to your inbox here: https://nutritionforweightlosssurgery.com/smart-food-combinations

Nutrition for Weight Loss Surgery

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