Weight Loss Tips in Gastritis (Diet and Exercise Plan)

Weight Loss Tips in Gastritis (Diet and Exercise Plan)

If you have gastritis and are overweight or obese, then you’ve probably faced difficulties losing weight. Moreover, most weight loss programs do not cater for people like us who experience frequent episodes of acid reflux (gastroesophageal reflux disease) or have gastritis. For most of us, life is about managing symptoms and trying to avoid episodes.

If you’re looking for weight loss tips in gastritis, you have come to the right place. This post will describe my personal experience with losing weight and how I finally overcame these challenges.

Scroll down to check out the 28-day weight loss meal plan (including 38 recipes, grocery shopping tips, daily recommendations/tips by a registered dietitian) and workout plan that I followed.

Why Losing Weight with Gastritis Is Difficult

Losing weight with GastritisThe truth is most of us do it the wrong way. When I initially started trying to lose weight, I was so focused on seeing the extra pounds off that I didn’t care whether I was doing it the right way or not. I just made sure I ate less.

I also spent long hours without eating because I wanted to cut down on the calories that I consumed daily. It got so bad that sometimes I could barely take in a deep breath without feeling a sharp, transient pain tearing through my chest, stopping me from making any movement.

Subsequently, I had to start medication, which I took for 30 days. During this period, I went back to my normal eating habits and helplessly watched as my weight went up each time I climbed on the scale.

After treatment, I tried another tactic. This time, I tried P4 Healthy Slimming Program, which I had reviewed in a previous post. I did lose weight with this program, but I suffered several episodes of acute gastritis.

Several months later, I tried counting calories, and it was during this period that I focused on what I was (actually) eating. You have to when you are suffering from gastritis and are trying to lose weight.

Weight Loss Tips in Gastritis

Some things to keep in mind when you have gastritis and are trying to lose weight with dieting

1. Whether you’re counting calories or not, anything that is acidic should be your number one enemy. I once tried banana and orange smoothie, and I spent the whole night twisting in bed.

You don’t want include fruits such as pineapple, tangerines, orange, grapefruit, lemon, lime, etc. In fact, anything that triggers your symptoms should be avoided, as eating these will only help to increase gastric inflammation and worsen your symptoms.

2. In the past, milk and other dairy products such as yogurt were thought to provide a gastroprotective effect by decreasing the action of acids in the stomach.

However, this is no longer the case, as scientists believe that the calcium and proteins in milk stimulate acid production, making gastritis symptoms worse. My symptoms do not worsen when I consume these foods, but if you experience worsening symptoms after consuming dairy products, it would be wise to avoid them.

In fact, fermented probiotic yogurt actually decreases my symptoms. A report by Pantoflickova et al. demonstrated that fermented milk containing Lactobacillus johnsonii (a bacterium) actually soothes stomach irritation and reduces gastrointestinal disorders.

3.Eat several times daily. I typically have three meals and two snacks daily. Sometimes I have up to three snacks (I love to eat!), but I make sure I do not eat more than my calorie limit for that day (except maybe on my cheat days).

I always prepare my own snacks because I want to make sure they’re healthy. When I have fruits, I go for papaya or apples.

4. Do you love to drink coffee? If coffee (decaf or not) worsens your symptoms, you should avoid drinking it. Go for green tea instead, which is associated with a lower gastritis risk owing to its anti-inflammatory property and much lower caffeine content.

Besides, green tea helps to heal the gut, and it is possible that it can cause weight loss in overweight or obese adults, according to a Cochrane review.

5. Although spicy foods won’t cause gastritis, they can worsen your symptoms, especially when you’re not eating properly.

6. If you’re smoking (I’m also including shisha here), you should seriously consider quitting.

7. If you fancy alcohol, consider decreasing your intake.

My 28-Day Gastritis Weight Loss Plan

Note that this weight loss meal and exercise plan was designed by a registered dietitian to help me lose weight.

My Objective

The aim of this plan is to help me lose 1 kg (~2.2 lbs) per week during a period of three months. So, I want to shed off 12 kg (~ 26.5 lbs) within three months while limiting my calorie intake to 1200 calories per day.

Package

This 28-day weight loss meal plan includes 38 recipes, grocery shopping tips, daily recommendations/tips by a registered dietitian, how to overcome a weight loss plateau, and a four-week exercise plan.

The 28-Day Weight Loss Meal Plan

Each day provides approximately 1400 calories, 80-100 grams protein, 150 grams carbohydrate, 28 grams fiber, 50 grams fat.

Beverages

Water, sugar-free sparkling water, flavorings like crystal light or true lemon powder, fruit-infused water, G2 Gatorade, PowerAde Zero, unsweetened iced tea, coffee

What I Like and the Dietitian’s Tips

  • Grilled food
  • Veggies
  • Soups
  • Ice cream/cakes/pastries (The dietitian recommended limiting these to times I have extra calories, and OK to indulge once in a while and still stay on track with my goals. If craving something sweet, OK to have a small amount in place of a carbohydrate source for that day)
  • Fruits; however, I can no longer have tangerines, oranges, and pineapples

Tips for GERD: Try avoiding acidic and spicier foods, caffeine, high-fat/fried foods, chocolate, large meals, laying down immediately after eating, and try splitting up meals throughout the day vs a large one at one time

You know yourself best, if there are other things you feel you can’t tolerate, simply leave them out of the plan. Marinara sauce is one that can or cannot be tolerated by people experiencing GERD. If you can’t tolerate, try replacing with an olive oil base instead (<1 tbsp)!

What I Dislike and the Dietitian’s Tips

  • Porridge
  • Purees

If you’d like to cut calories just a bit further, try eliminating the carb source from one meal out of the day and this will further reduce ~150 calories.

NB: This meal plan is based on the idea that 1 person can buy groceries for the week and repeat some meals/snacks to use up ingredients before switching to different meals the next week (avoiding waste). Each meal/snack serves 1.

Week 1

Day 1, 2:

Breakfast: Protein shake (whey protein powder + 1 cup liquid of choice OR pre-mixed/ready-made protein shake) + side of 1 medium apple

Lunch:  Deli Sandwich

– 2 slices whole grain bread such as “Eureka” or “Dave’s Killer bread” (<70 calories per slice) + 2 oz deli turkey or ham + 1 slice reduced-fat cheese + condiment if desired like 2 tsp light mayo, yellow mustard), 1 lettuce piece, 1 tomato slice

+ side of 1 Greek yogurt (Yoplait Greek 100, Oikos triple zero Greek, or Dannon light n fit Greek 80 calorie)

+ side of 1 cup raw carrots + 2 tbsp hummus

Snack: 1 cup strawberries + 1 light string cheese

Dinner: Honey-lime chicken

– 4-6 oz chicken marinated in large Ziploc with 1 tablespoon olive oil, juice of 1 lime, 1 tbsp honey, 1 garlic clove chopped, ½ tsp ground turmeric, ¼ tsp ground ginger

+ 1/2 cup brown basmati rice (try Uncle Ben’s 90 second pouch)

+ 1/2 cup broccoli + 1/2 cup red peppers + ½ tbsp olive oil + Italian seasoning to taste

 Day 1 & 2 tips by RD

– Protein shakes should be <200kcal, >20g/pro, <5g/sugar (can be pre-mixed or powder form)

– Protein powders should be mixed with water, 1% or non-fat milk, or unsweetened non-dairy milk such as almond, coconut, soy, or lactaid (this is the “liquid” referred to when making protein shakes)

Day 3, 4:

Breakfast: Protein Cereal

– 1 serving high-fiber breakfast cereal + mix a vanilla protein shake and pour over the cereal like milk + add 2 tbsp sliced almonds and serve

Lunch: Deli Sandwich. 2 slices whole grain bread such as “Eureka” or “Dave’s Killer bread” (<70 calories per slice) + 2 oz deli turkey or ham + 1 slice reduced-fat cheese + condiment if desired like 2 tsp light mayo, yellow mustard), 1 lettuce piece, 1 tomato slice

+ 1 Greek yogurt (Yoplait Greek 100, Oikos triple zero Greek, or Dannon light n fit Greek 80 calories)

+ 1 cup raw carrots + 2 tbsp hummus

Snack: PB & J Protein smoothie

– 1 scoop vanilla whey protein powder blended with 1 cup liquid of choice + ½ cup strawberries + 3 tbsp PB2 powder + handful of ice

Dinner: Chicken pasta

-Prepare 4-6 oz chicken (salt + pepper to taste)

– Prepare 1/2 cup whole grain/wheat pasta (1 oz dry makes 1/2 cup cooked). Top with:

– ½ cup cooked broccoli + ½ cup cooked red bell peppers + 1/2 tbsp olive oil + 1 tbsp Parmesan cheese + low-sodium blackening seasoning to taste + 2 tbsp reduced-fat feta cheese

 Day 3 & 4 tips by RD:

– RD-approved pre-mixed protein shakes and protein powders: Premier Protein, Pure Protein, Orgain, Vega, and Muscle Milk (these are found in both powders and pre – mixed/ready – made forms)

– PB2 powder has 45 calories per 2 tbsp and 1.5 grams fat (regular peanut butter has 200 calories/16 grams fat per 2 tbsp!) Try mixing PB2 powder into oatmeal, protein shakes, yogurts, OR mixed with a few tablespoons water and it will come out like the spread of peanut butter (to spread on toast, dip for apples, etc.)

Day 5, 6:

Breakfast: Yogurt Parfait

– 2 Greek yogurt scooped out into bowl (Yoplait Greek 100, Oikos Greek, or Dannon light n fit Greek 80 calorie)

– Mix in: ½ chopped apple + 2 tbsp nuts + ¼ C fiber one bran cereal or kashi go lean cereal + dash cinnamon

Lunch: Chicken Caesar Wrap

– 1 whole grain tortilla + 2 tbsp bolthouse farms Caesar yogurt dressing (delicious!!) + ½ cup pre-cooked chicken chunks or slices + ¼ cup sliced cherry tomatoes + ½ cup dark green romaine + 2 tbsp parmesan cheese as desired

+ side of 1 cup raw carrots + 2 tbsp hummus

Snack: String cheese + 1 cup sliced strawberries

Dinner: Burrito Bowl

– ¼ cup brown rice (try uncle ben’s 90 second) + ½ cup black beans. Top with:

– 6 oz blackened lean steak + ½ cup red bell peppers (cooked) + ½ cup broccoli (cooked) + topped with ¼ cup reduced-fat shredded cheese + ¼ haas avocado + 2 tbsp mild salsa + fresh lime (optional)

Day 5 & 6 tips by RD:

– Lean steak includes flank, eye of round, top/bottom round, sirloin tip side-steak, etc. Avoid over-cooking these lean meats as they can become chewy or tough (best at med-rare/medium and try marinating ahead of time)

– Avocados and nuts are super-healthy fats, however can be too many calories if eaten in excess. 1 serving of nuts = ¼ cup (or try 100 calorie packs!) 1 serving avocado = ¼ of a medium avocado (slice into fourths)

Day 7:

Breakfast: 2 scrambled eggs + 2 turkey bacon + 1 slice whole grain toast

Lunch: Taco salad

– 4 oz shredded blackened chicken served over 2 cups dark greens +  ¼ cup black beans + ½ cup raw red pepper + 2 tbsp reduced-fat shredded cheese + ¼ avocado + 2 tbsp Bolt-house Farms yogurt dressing Ranch (found in produce aisle next to salad)

Snack: Protein roll-up: 2 slices deli turkey rolled with 1 slice reduced-fat cheese + side of 1 medium apple

Dinner: Wild Salmon with Lemon-Honey Sauce

– Whisk together ½ tbsp honey + 2 tsp olive oil + 2 tsp white wine vinegar + 1 tbsp fresh lemon juice + salt/pepper to taste. Spoon over 4 oz salmon and wrap into a piece of foil. Bake in oven for 15 min at 375 degrees.

+ side of 1 small baked potato (size: should fit within palm of hands) topped with 2 tbsp plain non-fat Greek yogurt

+ side of Parmesan Broccoli

– Combine fresh broccoli in a large Ziploc bag with 1 tbsp olive oil, 2 tbsp whole wheat bread crumbs, 1 tbsp Parmesan cheese, dried Italian herbs for seasoning- shake well) Refrigerate if not using immediately. When ready to cook, empty bag onto baking sheet, spread evenly. Bake at 375-400 degrees for 20 min, keep checking until brown edges/somewhat crispy.

Day 7 tip by RD:

– Plain non-fat Greek yogurt can serve as a substitute for sour cream: providing you with extra protein, lower fat content, but very comparable taste to regular sour cream.

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Week 2

Day 8, 9:

Breakfast: Omelet

– 2 whole eggs + ½ cup egg whites + 1 handful spinach + ¼ cup reduced-fat shredded cheese + 2 tbsp salsa

+ side of 2 slices whole grain toast

Lunch: Avocado Tuna Salad

– Make ahead for 4 days: 3 (5 oz) cans tuna packed in water (drained) with 1 diced avocado + 1 chopped cucumber + 2 tbsp lemon juice + salt/pepper to taste

+ side of whole grain crackers (try Kashi 7-grain)

+ side of ½ cup low-fat cottage cheese with ½ cup berries mixed in

Snack: Blueberry-banana protein smoothie

– 1 scoop vanilla whey protein powder blended with 1 cup liquid of choice + ½ cup blueberries + ½ small banana + handful of ice + dash cinnamon

Dinner: Ground turkey pasta

– Prepare 4oz ground turkey (93% lean) and 1 cup whole grain pasta. Mix in:

– ½ cup marinara sauce and cooked veggies: 1 large handful spinach + ½ cup mushrooms + topped with 1 tbsp Parmesan cheese

Day 8, 9 tips by RD:

– Pairing carbohydrate sources with protein slows down digestion of meal/snack to keep you full longer

– Are too many eggs bad for cholesterol? Depends. 2 eggs can bring you up to your cholesterol goal for the day (200-300mg), however not as big a deal if you aren’t having a ton of eggs every day/all day. Space whole eggs out throughout the week, and remember they provide a very good source of protein. And choline (important for brain, liver, nerve function)!

Day 10, 11:

Breakfast: Protein shake (whey protein powder + liquid)

+ side of 1 cup blackberries

+ side of 1 slice whole grain toast with 2 tbsp PB2

Lunch: Leftover Avocado tuna salad (see above recipe)

+ side of whole grain crackers (try Kashi 7-grain)

+ side of 1 cup low-fat cottage cheese with ½ cup berries mixed in

Snack: fiber one bar + 1 light babybel cheese round

Dinner: Turkey & Bean Chili

You will need:

– 1 pound lean ground turkey or chicken (93%)

– 1 (28-ounce) can diced tomatoes or crushed tomatoes

– 1 + 1/4 cups chicken broth

– 2 (15 oz) cans dark red kidney beans (rinsed and drained)

– 1 (15 oz) can sweet corn, rinsed and drained

– 1 yellow onion (chopped), 3 garlic cloves (minced), 1 medium red bell pepper (chopped)

– 1 tbsp olive oil, 2 tsp ground cumin, 1 tsp dried oregano, 1/2 tsp salt (plus more to taste)

– For topping per person: 2 tbsp reduced-fat cheese, 1 tbsp fat-free plain Greek yogurt (may just buy one 5oz container of plain Greek yogurt for this)

Instructions:

– Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and sauté for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink.

– Next add in spices; stir for about 20 seconds. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until chili thickens and flavors come together.

– Taste and adjust seasonings and salt as necessary. Makes about 5 servings- about 2 cups each. (Enough for 2 dinners, 2 lunches, and an extra serving to share!)

Day 10 & 11 tips by RD:

– Adequate fiber is important for lowering cholesterol and hemoglobin A1C over time, keeping blood glucose stable throughout the day, moving the bowels regularly, aids to keep you full/satisfied, helps to prevent grazing, etc.

– Good fiber sources: veggies, fruits, beans, nuts, lentils, healthy carbs like whole grain pasta, brown rice, quinoa, oatmeal, sweet/baked potato, fiber one products, benefiber/Metamucil powder, fiber gummies, etc.

Day 12, 13:

Breakfast: Omelet. 2 whole eggs + ½ cup egg whites + 1 handful spinach + ¼ cup reduced-fat shredded cheese + 2 tbsp salsa

+ 2 slices whole grain toast

Lunch: Leftover Chili (see recipe above)

Snack: Homemade chocolate chip protein bar.

Ingredients:

Homemade chocolate chip protein bar. 1 cup quick oats + 3 scoops vanilla protein + ¾ cup skim milk + ¼ cup semi-sweet chocolate chips. Makes 8 servings. 1 bar = 1 serving

Instructions:

– Blend quick oats into a flour.

– Combine the oats and protein powder in a large mixing bowl.

– Slowly add in skim milk until thick batter is formed.

– Stir in chocolate chips and move mixture to the baking dish and press firmly.

– Refrigerate for 30 minutes or until firm.

– Cut into bars and serve. (Will hold for up to 1 month in refrigerator!)

Dinner: Easy BBQ Chicken

– Coat both sides of 4 oz chicken breast with light salt/pepper to taste + 2 tbsp bbq sauce (try Stubb’s- lower sugar) and bake in oven until cooked all the way through (approx. 400 degrees for 15 min). Top with 1-2 more tbsp bbq sauce (warmed) before serving

+ side of 1 small sweet potato (should fit between palm of hands)

+ side of 15 medium asparagus spears + ½ tbsp. olive oil, garlic powder

Day 12 & 13 tips by RD:

 Adequate protein is important. Protein stems from amino acids (AKA the “building blocks of life”). It helps to repair and build lean muscle tissue, aids in healing, prevents breakdown/catabolism of muscle, prevents hair loss, and also aids in feelings of fullness and satiety (like fiber)

 Protein sources: lean meats (>93% lean), chicken, fish and seafood, tuna, eggs, reduced-fat cheeses, Greek yogurts with >10g/pro, <8g/sugar, protein shakes, protein bars, low-fat cottage cheese, etc.

Day 14:

Breakfast: Chocolate chip protein pancakes:

 Mix 1/3 cup mashed extra-ripe banana (about half a medium banana) + 1/4 cup (about 2 large) egg whites + 1/4 cup vanilla protein powder + 1/2 tsp. baking powder + 1 1/2 tsp. mini (or chopped) semi-sweet chocolate chips.

 Spray pan with pam spray, cooking 2-3 min on both side (med heat) or until done.

 Top with 1/2 sliced banana + ¼ cup sugar-free maple syrup.

 Lunch: Cobb salad

 2 cups spring mix + 2 tbsp Bolt-house Farms yogurt dressing + 3 oz deli turkey/ham + 1 boiled egg (chopped) + ¼ avocado + 2 turkey bacon strips (crumbled)

+ side of 1 slice whole grain toast or 1 serving whole grain crackers

Snack: Homemade protein bar (see above recipe) + topped with 1 tbsp PB2

Dinner: 6 oz lean steak (light on salt + pepper on both sides)

+ side of Roasted Red Potatoes:

– ¾ lb baby red potatoes, quartered + 1 tbsp olive oil + 1 tbsp fresh rosemary.

– Preheat oven to 425 degrees. Toss potatoes, oil, rosemary on baking sheet. Spread out potatoes evenly + season with salt, pepper.

 Bake + stir once halfway through cooking until potatoes are golden brown and crisp outside/tender inside, about 30 minutes (serves 2-3, enough for sharing!)

+ side of ½ cup mushroom + 10 asparagus spears drizzled with ½ tbsp olive oil, salt, pepper to taste

Day 14 tip by RD:

– Limit red meat to once weekly (twice weekly if lean) to avoid excess cholesterol and saturated fat

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Week 3

Day 15, 16:

Breakfast: Breakfast burrito

Ingredients (makes 6 burritos):

– ¼ yellow onion (diced), 1 large green bell pepper (diced), ½ tsp salt and pepper (more to taste), 15 eggs (beaten), 1 cup reduced-fat shredded cheese, 6 large whole wheat tortillas

Instructions:

Over pan on medium heat, stir in diced onion/pepper along with the ½ tsp salt/pepper and cook for 3-4 mins until veggies are soft. Set aside.

Same skillet (wiped clean), cook the eggs (can just use pam spray) over med heat (do not overcook), add the cheese and salt/pepper to taste.

Lay out each tortilla on piece of foil and evenly distribute onion/pepper/egg/cheese and roll up tightly with the foil. Add to freezer-safe bag and freeze.

To reheat: remove from foil and roll up in a wet paper towel- cook in microwave for 1 min on each side (turn once), may need longer depending how hot microwave gets when cooking. This recipe makes 6 burritos for breakfast for the week

Lunch: Shrimp Bowl

– ¼ cup brown rice (uncle ben’s 90 second) + ½ cup black beans (canned, low-sodium is easiest), top with:

– 3 oz shrimp (blackened + lime juice) + 2 tbsp corn + ¼ avocado + ½ cup frozen spinach (heat in microwave for 1 min until not frozen and mix into bowl) + topped with 1 tbsp mild salsa + 1 tbsp drizzled light ranch. 

Snack: Protein shake (whey protein powder + liquid)

Dinner: Stuffed peppers

Ingredients:

– 1 lb 93% lean ground turkey + 1 garlic, minced + 1/4 onion, minced + 1 tsp garlic powder + 1 tsp cumin powder + 1 tsp kosher salt + 3 large sweet red bell peppers, washed + 1 cup tomato sauce + 1.5 cups cooked brown rice + Olive oil spray + 6 tbsp part skim shredded cheddar cheese (makes 3 servings)

Instructions:

– Heat oven to 400°F, spray pam in a medium nonstick skillet and heat on a med heat, add onion/garlic and cook 2 min.

– Add ground turkey, salt, garlic powder, cumin + cook meat for 4-5 mins until meat is cooked through. Add 1 cup of tomato sauce, mix well and simmer on low for about 5 minutes.

– Combine cooked rice (try Uncle Ben’s 90 second brown) + meat together. Cut the bell peppers in half lengthwise, and remove all seeds.

– Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese. Cover tightly with aluminum foil and bake for about 45 minutes. Carefully remove the foil and serve right away. (Serving size- 2 pepper halves).

Day 15 & 16 tips by RD:

– Aim for goal of >80 oz fluids daily (this includes the protein shakes as well). Fluids are important to stay hydrated, cushion organs, help to move bowels regularly, regulate body temperature, etc.

– If having a difficult time drinking water, may flavor with crystal light or fresh fruit (purchase a water bottle with fruit infuser insert) or download app called “water time” for reminders/notifications

Day 17, 18:

Breakfast: Breakfast burrito (from freezer, see previous recipe)

Lunch: Taco Salad

– 4 oz ground turkey (cook in pan over med-heat and drain off fat- mix in few dashes low-sodium taco seasoning packet, save packet in Ziploc for later use)

– Serve over 2 cups dark greens + ¼ cup black beans + 2 tbsp corn + 2 tbsp reduced-fat shredded cheese + ¼ avocado + 2 tbsp Bolt-house Farms yogurt dressing Ranch (found in produce aisle)

 Snack: Greek yogurt + 1 small banana

Dinner: Penne with Chicken

– Prepare 1 oz whole wheat penne (makes ½ cup cooked). Mix in:

– ½ cup marinara + 4 oz ground chicken, chopped + ½ cup mushrooms + large handful spinach leaves (wilted) + topped with 2 tbsp reduced fat ricotta cheese + 2 tbsp reduced-fat mozzarella

Day 17 & 18 tips by RD:

– Keep snacks <10g/sugar per serving (rule for anything with a label).

– More than 3g/fiber per serving on the label is considered a “rich” source of fiber.

Day 19, 20:

Breakfast: Breakfast burrito (from freezer, see previous recipe)

Lunch: Hodge-podge lunch. Two ham + cheese roll-ups (low-sodium) (total of 4 slices turkey, 2 slices low-fat cheese)

+ side of whole grain crackers

+ 1 small banana

Snack: Homemade protein bar (see previous recipe)

Dinner: Lemon Chicken

– 1 chicken breast (6 oz), 2 tbsp chicken broth, 1 tbsp lemon juice, 1 tsp honey, 1/2 tsp fresh garlic, ¼ tsp Italian seasoning

Instructions:

Pre-heat oven to 375 degrees, place chicken in baking dish. Whisk together chicken broth, lemon juice, honey, garlic, Italian seasoning, and salt and pepper and pour over chicken. Bake 15-20 mins or until chicken is cooked through. Continue spooning sauce over chicken in oven every 5-10 min.

– Serve with side asparagus, 15 spears + small baked or sweet potato

 Day 19 & 20 tips by RD:

– Limit fruits to <2 servings daily due to sugar content (count a large banana as 2 servings).

– Get more low-sugar/high fiber fruits like apples, berries, pear, peach vs high sugar fruit like grapes, mangoes, raisins, cherries.

Day 21:

Breakfast: Protein French Toast

Ingredients:

– 4 egg whites, 2 whole eggs, 1/3 cup vanilla protein powder, 1 tsp cinnamon, 2 tbsp skim milk, 6 slices whole wheat bread, ½ cup sugar-free maple syrup, 1 cup fresh berries (any kind). Serves 2 (share with a friend or save for another day!)

Instructions:

– Coat pan with cooking spray and set to med heat. In large bowl, combine eggs, milk, protein powder and cinnamon, whisk well.

– Dip each slice of bread into mixture fully coating it and let it absorb the mixture for 5-8 seconds. Shake off access egg mixture and place each slice on the grill.

– Cook about 2 to 3 minutes on each side or until golden brown. Serve with the SF maple syrup. Top with fresh berries

Lunch: BBQ Chicken Salad

– Prepare 4 oz chicken with low-sodium blackening seasoning. Serve over 2 cups chopped romaine lettuce ½ cup tomato diced, ¼ cup corn, 1/4 cup black beans, 2 tbsp reduced-fat shredded cheese, 2 tbsp bolthouse farms ranch dressing, 2 tbsp bbq sauce

+ side of 1 slice whole grain toast

 Snack: PB & J Protein smoothie. 1 scoop vanilla whey protein powder blended with 1 cup liquid of choice + ½ cup strawberries + 3 tbsp PB2 powder + handful of ice

Dinner: Easy Chicken Florentine Pasta

– Prepare 2 oz whole wheat linguine (1 cup cooked) and 4 oz chicken. Mix in:

– ½ cup classic Alfredo sauce + 1 cup fresh spinach leaves (cooked) + ½ cup broccoli (cooked)

 Day 21 tip by RD:

– Try to aim for 2-3 cups of vegetables per day. The greener, the better for salads: kale, spinach, spring mix, dark romaine, etc. Good veggie ideas with a variety of vitamins/minerals include broccoli, cauliflower, asparagus, mushrooms, red/green/yellow/orange bell peppers, zucchini, carrots, spinach, etc.

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Week 4

Day 22, 23:

Breakfast: 2 Greek yogurt (Yoplait Greek 100, Oikos Greek, or Dannon light n fit Greek 80 calorie)

+ ½ cup blueberries on top

+ 2 tbsp nuts

+ ¼ cup fiber one or kashi go lean cereal mixed in

Lunch: California Turkey Club Wrap

– 1 spinach or whole wheat wrap, 2 tsp light mayo/mustard (optional), 3 oz turkey breast (deli, low-sodium), 2 slices turkey bacon, ¼ avocado, 1 slice reduced-fat cheese, 2 thin slices tomato, shredded romaine lettuce

+ side 1 light baby bel cheese round

Snack: Homemade protein bar (see previous recipe)

Dinner: Turkey Burger

– Mix 1 lb lean ground turkey with 1 tbsp Dijon mustard, 1 tsp pepper, 1 tsp onion powder, ½ tsp each of salt, garlic powder, ¼ tsp cayenne pepper (optional)

– Form 4 patties from mixture- do not mix meat too much or burger may come out tough. Top with 1 slice reduced-fat cheese and condiments as desired. Serve on whole wheat bun (4 servings- 2 dinner, 2 lunch)

+ side salad: romaine or spring mix (dark green) with 1 tbsp bolthouse farms yogurt dressing, top with other raw veggies as desired

Day 22 & 23 tips by RD:

– Do not skip breakfast (or any meal for that matter)! It’s actually true that breakfast is the most important meal of the day. Skipping meals may lead to over-eating later on in the day and causes disruptions in a stable blood sugar.

– Eat slowly. It take about 20 minutes for the brain to realize you are full. If we eat a meal quickly in 5-10 minutes, we never get the chance to feel “full”, until that overly-stuffed feeling sets in after 20 min and then it’s too late (likely over-eating)

Day 24, 25:

Breakfast: Protein Cereal (see previous recipe)

Lunch: Leftover turkey burger (see previous recipe)

Snack: Blueberry-banana protein smoothie. 1 scoop vanilla whey protein powder blended with 1 cup liquid of choice + ½ cup blueberries + ½ small banana + handful of ice + dash cinnamon

Dinner: Healthy and Easy Chicken Parmesan

– 4 oz chicken, 3 tbsp whole wheat bread crumbs, 1 tbsp parmesan cheese (grated) 1/2 tbsp olive oil, 3 tbsp reduced fat mozzarella cheese, 2 tbsp red sauce

– Preheat oven to 400, spray baking sheet with spray. Combine breadcrumbs and parmesan cheese in a bowl.

– Lightly brush the olive oil onto the chicken, then dip into breadcrumb mixture. Place on baking sheet.

– Lightly spray a little more oil spray (pam) on top of chicken and bake in the oven for 20 min.

– Remove from oven, spoon 2 tbsp sauce over chicken and top with 3 tbsp of shredded mozzarella cheese. Bake 5 more minutes or until cheese is melted

+ serve over 2 oz whole wheat linguine (1 cup cooked) with 1 tbsp grated parmesan and ½ cup red sauce

Day 24 & 25 tips by RD:

– Inadequate sleep can de-rail weight loss attempts. Create a bedroom with a peaceful environment, proper lighting, and no disruptions at bed-time like scrolling through a bright phone.

– After a poor night of sleep, we are left tired and needing energy from somewhere. Carbs (glucose) are the preferred source of energy by the brain so what do we lean towards on a sleepy day? Carbs, and often not the good ones (we tend to crave high fat foods and carbs like croissants, bagels, sugary coffee, etc. because we need the energy from somewhere if it isn’t sleep). Get your Zzzzs!

Day 26, 27:

Breakfast: 2 boiled eggs + 1 cup raspberries

Lunch: Greek Turkey Wrap

– 1 whole grain tortilla filled with 2 tbsp hummus + 4 oz deli turkey (try low-sodium) + 2 tbsp feta cheese + 2 tbsp Kalamata olives + 2 slices tomato + 6 slices cucumber + ¼ cup shredded carrots + ¼ avocado + handful spring mix or baby spinach. Roll and serve (may use light condiment as desired).

Snack: 1 homemade protein bar (see previous recipe) + 1 tbsp regular almond or peanut butter on top

Dinner: Stuffed Chicken Baked Potato

– Purchase the ones that easily microwave in the plastic wrap, produce section.

– Microwave potato as instructed, cut open, fluff potato with fork. Top with 4 oz shredded chicken.

– For sauce: Mix ½ tbsp cream cheese, ½ tbsp. bolthouse farms ranch dressing, 1 tbsp chives, 2 tbsp low-fat shredded cheese and top on baked potato

+ side of 1 cup cooked green and yellow zucchini squash, drizzle ½ tbsp olive oil and salt/pepper

Day 26 & 27 tips by RD:

– An exercise routine can boost weight loss in addition to cutting calories. Try for a goal of 30 min moderate exercise 3x/weekly and can increase time/intensity/frequency from here

– Try exercise you enjoy as you will be more likely to stick with it later: consider the elliptical/treadmill at the gym, working with a personal trainer, group classes like Zumba/cyclin, jogging with dog, at-home workout DVD, etc.

Day 28:

Breakfast: 1 cup Kashi Go Lean cereal or Fiber One Honey Oat cereal + ½ cup 1% or skim milk

+ 1 boiled egg

Lunch: Tuna Panini

– 2 slices whole grain bread + 1 slice reduced-fat cheese + 3 oz canned tuna, drained (or try 1 pack flavored tuna like Starkist Creation)

– Spray pan evenly with pam spray and set heat on med-low (to prevent burning). Top bread with the tuna and cheese. Place sandwich on pan and grill for 2 min on each side or until golden brown, cheese is melted.

+ side of Greek yogurt (Yoplait Greek 100, Oikos Greek, or Dannon light n fit Greek 80 calorie)

Snack: Protein shake (whey protein powder + liquid)

+ side of 1 medium apple

Dinner: 4-6 oz Salmon

+ 1 cup mixed veggies of choice (choose your favorite!)

+ side of Sweet Potato Fries

– 1 small sweet potato, cut into wedges toss in bowl/evenly coat wedges with ½ tbsp olive oil, 1/8 tsp each of cumin and garlic powder

– Bake in oven on 425 for 30 mins- place wedges cut-side down, turning once, sprinkle with cinnamon

Day 28 tip by RD:

– Do not be discouraged when hitting a weight loss plateau. This is TOTALLY normal and is a necessary part of the weight loss journey. As we lose weight, our bodies will naturally reach a new set point in which adjustments will need to be made in daily routines.

Four-Week Exercise Plan

Week 1

Day 1: Chest/triceps

*30 second rest between exercises

1. Modified push-ups

Perform 10-12 repetitions.

2. Triceps extension

Perform 10-12 repetitions.

*Try 5 lb dumbbell or 8 lb as able

3. Forearm Plank

*Repeat each exercise 4 times.

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside.

Day 2: Back/Biceps

*30 second rest between exercises

1. Superman

Perform 10-12 repetitions.

2. Biceps Curl using Dumbbell

*Try using a 5 lb dumbbell

Perform 10-12 repetitions.

3. Forearm plank (as previously described) for 10 seconds.

*Repeat each circuit 4 times.

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside.

Day 3: Off

Day 4: Legs

*30 second rest between exercises.

1. Forward lunge

Perform 12 total repetitions (6 on each leg, alternating). Try to keep the front knee above the ankle.

2. Backward lunge

Perform 12 total repetitions (6 on each leg, alternating). Try to keep the front knee above the ankle.

3. Forearm plank for 15 seconds.

*Repeat each circuit 4 times

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside

Day 5: Shoulders/Abs

*30 second rest between exercises

1. Dumbbell press

*Try using a 5 lb dumbbell.

Perform 10-12 repetitions.

2. Basic crunch

Perform 10-12 repetitions.

3. Forearm plank for 15 seconds.

*Repeat each circuit 4 times.

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside.

Day 6:

30 min cardio of choice- elliptical/treadmill at the gym, jogging outside, at-home workout DVD, etc

Day 7:

Off day.

_________________________________________

Week 2

Day 1: Chest/Triceps

*30 second rest between exercises.

1. Dumbbell Fly

*Try using a 5 lb dumbbell.

Perform 10-12 repetitions.

2. Triceps dip

Perform 10-12 repetitions.

3. Forearm plank (as previously described) for 20 seconds.

*Repeat each circuit 4 times.

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside

Day 2: Back/Biceps

*30 second rest between exercises

1. Reverse fly

*Try using a 5 lb dumbbell

Perform 10-12 repetitions.

2. Hammer Curl

*Try using an 8 lb dumbbell

Perform 10-12 total repetitions (alternating arms)

3. Forearm plank for 20 seconds.

*Repeat each circuit 4 times.

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside.

Day 3:

Off day

Day 4: Legs

*30 second rest between exercises

1. Squats using your body weight

Perform 10-12 repetitions.

2. Forward Lunges

3. Backward Lunges (as previously described)

4. Forearm plank (as previously described) for 25 seconds.

*Repeat each circuit 4 times

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside

Day 5: Shoulders/Abs

*30 second rest in between exercises.

1. Shoulder front-raise

*Try using 5 lb dumbbell

Perform 10-12 repetitions.

2. Bicycle crunch

Perform 10-12 repetitions.

3. Forearm plank for 25 seconds.

*Repeat each circuit 4 times

*Finish with 10 min cardio: elliptical, treadmill, or jogging outside

Day 6:

30 min cardio of choice- elliptical/treadmill at the gym, jogging outside, at-home workout DVD, etc

Day 7:

Off

_________________________________________

Week 3

Day 1: Chest/Triceps

*25 second rest between exercises

1. Dumbbell Fly (see previous exercise from week 2). Perform 8 repetitions.

*Try using a 5 lb dumbbell

2. Modified Push-up (see previous exercise from week 1). Perform for 8 repetitions.

3. Triceps dip (see previous exercise from week 2). Perform 8 repetitions.

4. Triceps Extension (see previous exercise from week 1). Perform 8 repetitions.

*Try using 10 lb dumbbell

5. Forearm plank (as previously described) for 30 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 2: Back/Biceps

*25 second rest between exercises

1. Reverse fly (see previous exercise from week 2). Perform 8 repetitions.

*Try using 8 lb dumbbell

2. Superman (see previous exercise from week 1). Perform 8 repetitions.

3. Hammer Curl (see previous exercise from week 2). Perform 8 repetitions.

*Try using 10 lb dumbbell

4. Biceps curl with dumbbell (see previous exercise from week 1). Perform 8 repetitions.

*Try using 5-8 lb dumbbell

5.) Forearm plank (as previously described) for 30 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 3:

Off

Day 4: Legs

*25 second rest between exercises

1. Squats using your body weight (see previous exercise from week 2). Perform 8 repetitions.

2. Forward Lunges (as previously described in week 1). Perform 8 repetitions.

*Try using 3-5 lb dumbbell in each hand

3. Backward Lunges (as previously described in week 1). Perform 8 repetitions.

*Try using 3-5 lb dumbbell in each hand

4. Forearm plank (as previously described) for 35 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 5: Shoulders/Abs

*25 second rest between exercises

1. Shoulder front-raise (see previous exercise from week 2). Perform 8 repetitions.

*Try using 5 lb dumbbell

2. Dumbbell Press (see previous exercise from week 1). Perform 8 repetitions

*Try using 8 lb dumbbell

3. Bicycle crunch (see previous exercise from week 2). Perform 8 repetitions.

4. Basic crunch (see previous exercise from week 1). Perform 8 repetitions.

5. Forearm plank (as previously described) for 35 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 6:

30 min cardio of choice- elliptical/treadmill at the gym, jogging outside, at-home workout DVD, etc.

Day 7:

Off

_________________________________________

Week 4

Day 1: Chest/Triceps

*25 second rest between exercises

1. Dumbbell Fly (see previous exercise from week 2). Perform 8-10 repetitions

*Try using 5 lb dumbbell

2. Chest Press

Position: Lie on back with knees bent and feet on the floor. Elbows are bent and dumbbells start at shoulder height.

Movement: Extend arms fully pressing away from your chest. Slowly lower to start position. Perform 10-12 repetitions using 5-8 lb dumbbell

3. Triceps Dip (see previous exercise from week 2). Perform 8 repetitions.

4. Press backs

Perform 10-12 repetitions using a 5 lb dumbbell.

5. Forearm plank (as previously described) for 40 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 2: Back/Biceps

*25 second rest between exercises

1. Reverse Fly (see previous exercise from week 2). Perform 8 repetitions.

*Try using a 5-8 lb dumbbell

2. Mid Back Pull- use resistance band and perform 8-10 repetitions.

3. Hammer curl (see previous exercise from week 2). Perform 8 repetitions.

*Try using a 10 lb dumbbell

4. Resistance band bicep curl- use resistance band and perform 8-10 repetitions

5. Forearm plank for 40 seconds.

*Repeat each circuit 3 times.

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside.

Day 3:

Off

Day 4: Legs

*25 second rest between exercises

1. Squats using weight. Use 5 lb dumbbell. Perform 8-10 repetitions.

2. Bridges. Perform 8-10 repetitions each side

3. Split jumps. Perform 8-10 repetitions

4. Forearm plank for 40 seconds.

*Repeat each circuit 3 times

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside

Day 5: Shoulders/Abs

*25 second rest between exercises

1. Shoulder front-raise (see previous exercise from week 2). Perform 8 repetitions.

*Try using a 5 lb dumbbell

2. Upright row. Perform 8-10 repetitions.

*Try using a 5-8 lb dumbbell

3. Bicycle crunch. Perform 8-10 repetitions.

4. Reverse Curl. Perform 8-10 repetitions.

5. Forearm plank for 45 seconds.

*Repeat each circuit 3 times.

*Finish with 15 min cardio: elliptical, treadmill, or jogging outside.

Day 6:

30 min cardio of choice- elliptical/treadmill at the gym, jogging outside, at-home workout DVD, etc

Day 7:

Off

My Results

Since this blog post is already too lengthy, I will write a another post to show you my results.

Final Words

Overall, you should be very observant and avoid foods that worsen your symptoms or aren’t recommended for gastritis or GERD patients. You want to lose weight in a healthy way without developing complications such as a gastric ulcer or perforation.

4 comments on “Weight Loss Tips in Gastritis (Diet and Exercise Plan)

  1. Sylvain on

    Thanks you for this great advice on how to lose weight if you have Gastritis. I will have a look at the Cochrane review, as it’s seems a good source.

    Sylvain

    Reply
    • Princila on

      Thanks for visiting again, Sylvain.

      Yeah, you can trust the Cochrane Review. I spend a lot of time on the evidence-based section of their website. Lots of great info there.

      Reply
  2. Camelia on

    Hi Princila,

    Did you finally found or create a specific Loos weight diet for people with Gastritis?

    Reply
    • Princila on

      Hi Camelia,

      Thanks for following up.

      I started working on this with a colleague a few months ago, but circumstances have not permitted us to complete this endeavor. I hope we’ll able to put everything together by the end of this year.

      Reply

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