Section 11: Golden Rules for eating after Gastric Band

1. Eat 2-3 regular small meals – even if you don’t feel hungry 
 
2. Do not snack between meals – only if you are feeling physically hungry 
 
3. Limit high energy snacks such as biscuits, crisps, chocolate and cakes 
 
4. Follow the 20, 20, 20,20 rule 
- Take a bite a size of a 20p coin  
- Chew for at least  20 seconds 
- Wait at least 20 seconds after swallowing before putting the next bite in 
- Do not eat for longer than 20 minutes   
- Aim to feel comfortably satisfied, not “full” 
 
5. Use a side plate or a tea plate for your meals 
- Fill half of your plate with non-starchy vegetables  
- Fill one quarter of your plate with protein foods 
- Fill the remaining quarter of your plate with carbohydrate foods  
 
6.Avoid or limit calorific drinks - containing sugar or fat 
 
7. Take care with fizzy drinks.  If they cause discomfort, avoid them 
 
8. Aim to drink 2 litres (4-5 pints) of fluids per day 
 
9. Increase your activity level – plan regular moderate or vigorous exercise – aim for 150 minutes per week 
 
10. Attend your follow up appointments regularly 
 
People who follow the above rules consistently have been shown to achieve the best results.