5 Day Pouch Test Special Edition
5DPT: Back to Basics
The matter of your health is
not a contest.

Autumn Special Edition 2014
In This Issue
Fall Theme
Infographic: Was my 5DPT a Success?
Key Thought to Memorize
High Protein Reminders

Fall Theme:

Save the Competition for Sports.
Your Health is not a Contest.
"Unless you pound-for-pound and fork-for-fork competitively gained weight with another person you have no business competing to lose weight. Contrary to popular culture, weight loss is not a contest. Weight loss is a life saving initiative owned by the one taking action.."
~ Kaye Bailey
5DPT Owner's Manual

"Many factors influence body weight: genes, though the effect is small, and heredity is not destiny; prenatal and early life influences; poor diets; too much television watching; too little physical activity and sleep; and our food and physical activity environment."
Harvard School of Public Health

The Four Rules:  

 Before surgery most of us were taught the Four Rules we must follow in order to achieve the best results with weight loss surgery - any procedure. Those rules (with minor variations from one bariatric surgeon to the next) are:

  • Protein First
  • Lots of Water
  • No Snacking
  • Daily Exercise  

In order to maintain weight loss and keep the obesity from which we suffer in remission we must follow these rules for life. When we meet patients who have maintained a healthy body weight for several years with weight loss surgery we learn that in most cases they live by the Four Rules. 


If it has been a while since you have given consideration to the Four Rules I invite you today to spend a little time refreshing your knowledge and enthusiasm about Protein First. Actually, this is my favorite rule because it means good food without the guilt! Link to the articles of interest and take a look at some of our great WLS recipes. There is something for everyone as we get excited again about the Four Rules!  


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The ABC's of WLS
Free Download Infograph

Back to School refresher: the ABC's of WLS. Download this free inspiring infograph for your reference. Click image for download or
Link Here

Q: What if I mess up again? I'm tired of starting over.

A.  As a lifelong person struggling with the disease of obesity the all-or-nothing mentality of falling off the wagon is something that continues to perplex me. Do you know what I'm talking about? I will have good intentions to have an omelet and tomato slices for breakfast but for some reason I chose instead to have a toasted bagel slathered with cream cheese. Naturally the high carbohydrate and high fat breakfast makes me feel sluggish and miserable so I think, "To hell with it" and continue to make poor dietary choices the rest of the day. Now you know what I'm talking about, I see you nodding your head. (This still happens to me once in a while, I'll be honest with you.)

Years ago in one of the many diet programs I was following, and I am not sure which it was, a counselor talked about dropped eggs as the theory applies to the scenario above. She asked if any of us, while in the kitchen baking, had accidentally dropped an egg on the floor. We all nodded yes. She then asked if we said, "To hell with it" and proceeded to drop the remaining eggs on the floor. We all nodded no, of course not! "Then why, when you drop the metaphorical diet egg do you say to hell with it and break the diet for the rest of the day?" Great allegory!

Dropped eggs happen. We are human. We live in a difficult world. So the next time you drop the diet egg visualize getting a paper towel, wiping up the spill and moving forward. Dropped eggs happen and a great deal of life and living is all about cleaning up messes.

Shared with permission from "Day 6: Beyond the 5 Day Pouch Test" by Kaye Bailey. Copyright 2012 - LivingAfterWLS ~ All Rights Reserved. Pages 26-27.

Day 6: Beyond 5DPT


5DPT Infographic:
Was my 5DPT a Success?

(Click image for full scale image)
5DPT Success Infographic
Was my 5DPT a success?

Memorize this:

"Every meal stands alone. I understand I have the opportunity to select nutrient rich food at my next meal and each meal choice is completely independent of any previous dietary selection."  

Project 2014: Season I - Unit  7 


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Four Rules Refresher

Four Rules

We lived by the Four Rules during the early weeks and months following weight loss surgery. Then we became a little more comfortable and let the rules slide a bit here and there as we tried to "get back to normal." But the fact is, our weight loss surgery will never allow us to be "normal" again. By embracing the Four Rules -- not just during weight loss, but for life -- we can maximize our weight management with the surgical pouch.

It is remarkable how many people report a renewed sense of empowerment when they return to the Four Rules because again they feel the power of the pouch and often weight loss results or weight regain is halted.

As a refresher the Four Rules are:
  Protein First
  Lots of Water
  No Snacking
  Daily Exercise

Learn More:
5DPT Featured Articles


Beat carb cravings:
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No Contest
Click image for printable PDF
Maybe it's the fall sports season that has so many of us in the competitive mood lately. Seems like things have really heated up on the weight loss surgery scrimmage lines where it is more popular than ever to compare and compete with one another in our weight loss. And while some healthy competition can be a great motivator the comparison of weight loss can lead to utter discouragement. I see it even with the 5 Day Pouch Test that people are making comparisons in how much weight is lost in the 5 days and if they do not meet that superficial standard they consider their 5DPT effort a failure.  It is not.

Unless you pound-for-pound and fork-for-fork competitively gained weight with another person you have no business competing to lose weight. Contrary to popular culture, weight loss is not a contest. Weight loss is a life saving initiative owned by the one taking action.

By all means we should compare our experiences. Let's share recipes and exercise tips. Let's give reminders to drink our water and take our supplements. But let's leave the competition to the amateurs. As weight loss surgery patients we understand that our lives were in danger from obesity and we took medical action to change the course. We are much wiser for it. Few people who join their positive energy forces in a united effort for better health ever feel burdened by not living up to an artificial contest.

If you are feeling beaten by the competition I invite you to download and print the copyrighted poster above. You can get it here. Please let it serve as a reminder the grand purpose of this weight loss surgery experience. You deserve to be healthy and pursue many prizes that far exceed the dot-marks on a weight loss ticker.

Remember, we are all in this together and we are here for you.  Please be sure to take a look at some of the free download worksheets LivingAfterWLS has available for you. These free tools are designed to support your best efforts for improved long-term health with weight loss surgery. Download Tools

Today's Bulletin includes FAQ's people are asking. And, as always, the bulletin is loaded with links to further information and resources. Thanks for joining me, I value the time you give to our publications. If you enjoy the 5 Day Pouch Test be sure to participate in our LivingAfterWLS Project 2014: "Uniting like minded people through education, support, and community while promoting health sustainability and weight management with weight loss surgery." Learn more here: Project 2014.
Kaye Bailey

"I believe in you.
You deserve to be healthy.
 You deserve to be kind to yourself.
You deserve to achieve your greatest level of success with weight loss surgery when you harness your inner resources."
--Kaye Bailey
5 Day Pouch Test Owner's Manual

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trendTrending Questions:
Day 1 Struggles; Perfection; Breakfast dilemma; Vegetables  
Question: I'm starting Day 1 today, tried last week and kept making it until around 3pm and then would eat off the plan. How can I prevent afternoon5 Day Pouch Test Special Edition hunger or cravings that take me off the plan?

Answer: One of the mistakes I see made during the 5 Day Pouch Test, and in our daily routines, is we try to muscle through afternoon hunger with will power or difficult attempts to ignore it.  If we truly have afternoon hunger, as opposed to an afternoon snacking habit, a better strategy is to acknowledge it, plan for it, and make sensible choices. Rather than respond with a bag of chips or a soft cookie plan for the hunger and be ready with a cup of yogurt, a protein bar or shake, slices of deli meat and cheese, or even a cup of soup. During the 5 Day Pouch Test, always select your snack choices from the approved menu to keep you on track for day 6.  As you enjoy your allowed afternoon food think about how rewarding it is to acknowledge your afternoon hunger as a biological need and then respond to that need in a mindful and healthy way.

Question: I cannot seem to get past Day 1 without messing up and have to start over the next day. How can I get Day 1 perfect so I can move on to Day 2?

Answer: Remember - the 5DPT is never about perfection. Who among us can possibly live up to the lofty standards we set for ourselves? The 5DPT is about learning, re-learning, growth, understanding, kindness, and self-nurturing. Each meal is a new opportunity independent of anything that has come before. Do your best, learn, and march forward with the same gritty determination you had going into WLS. With that said, there are ways to increase your performance on the 5DPt. Here are a few quick hints:

  • Schedule the 5DPT when it fits into your life and there are the fewest days where you are not in control of your schedule or diet.
  • Plan your 5 days and write down meal plans, exercise schedules, and strategies for moments that will present challenges.
  • Shop ahead of schedule and do your cooking in advance, if possible. Many of the recipes are family friendly and can be shared to avoid cooking tempting things for other people.
  • Ask for support. Get with your family, friends, online support groups, or others who will empower your efforts. Avoid people who are spoilers and avoid becoming your own spoiler.
  • Journal your effort. You are going to the effort to use the 5DPT as a catalyst for change. Use the 5DPT journal to record the event and lessons learned. This becomes a useful resource any time we feel slightly off track. Download the Journal 
For more great hints read Five Secrets to a Well-Accomplished 5 Day Pouch Test from our newsletter archives.

Question: I'm having a hard time finding something for breakfast on Days 4 and 5. What can you recommend?

Answer: Traditional breakfast usually means whole grains, dairy and fruit or juice. The focus on a high protein breakfast presents a challenge to our traditional practices. The 5DPT is a good time to look outside of the cereal box for high protein choices. Protein first thing in the morning is a great way to raise our metabolic thermostat because it takes a lot of energy to metabolize protein. More importantly, a breakfast of 70% protein or more will stabilize our blood sugar and prevent hunger cravings. Here are some ideas:

Eggs, leftover tuna patties from Day 3, measured portions of cottage cheese or yogurt, peel-and-eat shrimp, ground beef, chicken, or turkey patties grilled or broiled, each provide ample protein to start the day. And of course, in a pinch, we can always count on protein drinks or meal replacement bars for the first meal of the day.  Day 4 Recipes

Question: Can I have a salad or vegetables with meals during the 5DPT?

Answer: Vegetables are to be used only as ingredients in meal preparation, such as salsa on grilled fish or the Carb Monster Soups. By restricting vegetables and fruit (complex carbohydrates) during the five days your body is forced to go into high metabolic burn to digest the protein. This should result in weight loss. In addition, restricting complex carbohydrates and eliminating processed carbohydrates helps regulate your blood sugar (glucose) preventing cravings and energy swings. 

On Days 1 and 2 the soup recipes are made with vegetables and legumes to help counter carb cravings or carb withdrawal associated with the change in diet when beginning the 5 Day Pouch Test.  Soup Recipes

Vegetables and low-glycemic fruit should be gradually introduced back to the diet on Day 6 and beyond. The focus must always remain on Protein First. A portion-controlled high-protein diet is how we lose weight after a surgical gastric procedure, and that is how we can maintain a healthy weight for the rest of our life.

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High Protein Reminders

Little learning points we can use,

Even when we are not doing the 5DPT

    If you are like me and many others with WLS, we are falling short on our daily protein intake. There are learning points from the 5 Day Pouch Test that we can use to help get our diet back on track. Here are a few of the points that work as useful guides for me when I feel my efforts need refocused back to the basics:

Tight Pouch =  Loose Pants:
Eating lean protein will create a tight feeling in the surgical stomach pouch:  this feeling is the signal to stop eating.
Many patients report discomfort when eating lean protein, yet this discomfort is the very reason the stomach pouch is effective in reducing food and caloric intake. Animal products are the most nutrient rich source of protein and include fish, shellfish, poultry, and meat. Dairy protein, including eggs, yogurt, and cheese, is another excellent source of protein. (page 33, 5DPT Owner's Manual 2nd Ed.)

Measure Portions:
We worry so much about the reading on the bathroom scale and so little about the reading on the kitchen scale.
The only way to know exactly what we are serving our self is to measure and weigh portions.
Eyeballing hasn't worked for us in the past. Leaving it to pouch control doesn't necessarily work. Weigh protein, 3 to 4 ounces per meal. Measure soup, 1/2 to 1 cup per meal. Count bites: 2B/1B Rhythm - 2 Bites Protein to 1 Bite Carbohydrate. Monitor water, at least 64 ounces a day. Measure food and water intake as vigilantly as we measure body weight on the bathroom scale - one becomes the other.

We are so ready to celebrate or agonize over a few ounces changed on the bathroom scale, yet so indifferent to measuring our meals on the kitchen scale. Can't we see the two are intrinsically related and one affects the other?

Advance Planning is Liberating.
I know from experience that when I leave my meals to chance rather than planning them in advance I fall short of all of my dietary goals. Leaving my diet to chance is how I became morbidly obese in the first place. If I wish to manage my weight and keep my obesity in remission I must plan my nutrition.  "One of the best ways to enable your success with the 5 Day Pouch Test is to plan in advance your meals for the duration of the plan. This is not a difficult task as you are only planning for five days. Many find having a complete plan to be liberating: the decision making is done.
One must only concentrate on following the plan and focusing on surgical pouch and how it functions when used properly." (page 39, 5DPT Owner's Manual 2nd Ed.)

Hunger is not the enemy.
Develop a new awareness and listen to your body. Finally, just as hunger is not an emergency, it is also not a failure. If you feel hunger during the 5 Day Pouch Test carefully assess the signals to decide the state of urgency. After careful assessment if you are still hungry then eat something from the approved list of foods for the day. Associating hunger with feelings of failure often leads to destructive eating and inappropriate food choices. Feeling hunger is not a moral problem: it is simply a small part of a very complicated biological process.  (page 73, 5DPT Owner's Manual 2nd Ed.)

5 Day Pouch Test Website: Featured Articles

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Answer:  The best way to get our LivingAfterWLS eBooks is through Amazon Kindle.  For download onto any mobile device or computer. You don't need a Kindle reader. From our 5 Day Pouch Test page in Kindle you can download a free trusted app to read and manage your Kindle library - how cool is that?  Create your Kindle account, download the app, buy your eBooks, and your library goes to any device from which you log in to your Kindle account. you never lose your purchases - they go to every device and/or computer. Do this for all your eBooks. I love it! Link here:

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Autumn is Soup Season
Lemon Chicken Soup Comforting on Day 6 and Beyond

In today's Bulletin are two very good quick soup recipes that take advantage of pantry staples and ready-made fully cooked chicken meatballs from the freezer. When serving food that includes liquids and solids remember to measure about one cup of solids - or in this case suggested 5 meatballs - and add a lesser amount of liquid. The more solids we eat the longer they will stay with us providing both comfort and nourishment. We want to give our body a good opportunity to absorb as much nutrition as possible. And as always, even with soup, follow the liquid restrictions at mealtime. ENJOY!

Understanding the Liquid Restrictions of WLS

Chicken-Meatball Mexican Soup
1 package fully cooked chicken meatballs (from the freezer case)
1 tablespoon olive oil
2 medium onions, chopped
4 garlic cloves, minced
2 (4-ounce) can green chilies, chopped
2 (15-ounce) cans Italian-style stewed tomatoes, chopped, reserving the juice
8 cups chicken stock
1 tablespoon chili powder
2 teaspoon ground cumin
1 teaspoon hot sauce or to taste
salt and pepper to taste

Chopped cilantro
low-carb tortilla strips
Avocado cubes
Sour cream
Pickled Jalapeno
Monterey Jack cheese

Preheat oven to 425. Arrange meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray.  Bake for 10 minutes.

While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic.  To the onions add the green chilies, stewed tomatoes, chicken stock, chili powder, cumin, hot sauce.

Simmer the soup for 15 to 20 minutes.  Stir in the cooked meatballs and bring soup back to a simmer. Serve soup with garnishes.
WLS patients should eat 3-5 meatballs topped with a modest serving of liquid.

5 meatballs contain 13g protein, 11g fat (3 saturated), 6 grams carbs.

You might also enjoy White Turkey Chili


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The health content in the LivingAfterWLS website is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.


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Kaye Bailey, Founder
Evanston, Wyoming 82931