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Cosmetic Surgery Nutrition Delaware: Cosmetic Surgery Nutrition Pennsylvania – Part Two

This second part on cosmetic surgery nutrition and diet after cosmetic surgery will focus on more specifics to help patients get the most from their surgery and encourage loss weight. Nutrition after tummy tuck and nutrition after liposuction, in addition to general post cosmetic surgery diet, will be discussed. It is not easy! Trick diets and fad diets don’t work. It is going to take hard work and perseverance! Patients from Delaware and Pennsylvania must remember what was covered in Part One. Please review this. These plans can really work. Please see tummy tuck Delaware and tummy tuck Pennsylvania before and after photos.

“The Body is a Machine”

In general, I believe people should see their body as a machine. If more calories are burned off than put in the body, weight loss will occur. For most, the best cosmetic surgery diet or post cosmetic surgery nutrition plan is going to include counting of calories and watching strictly what we eat. Exercise is mandatory!! If we can burn off more calories than we eat, most will slowly lose weight.

A healthy body is a happy body. Eat properly, exercise regularly, don’t smoke, and get plenty of sleep. All these things are extremely important. Yes, they are easy to say and not to do. They are however still critical. Drink lots of water and avoid sodas. Many of these more simple things are the best for real and permanent weight loss.

“Study and Count Calories”

In my opinion, LA Diet and Weight Watchers are two of the best plans to help us lose weight. They are plans that focus on understanding what we eat. I recommend strongly that everyone learn about the nutrition in our food. Learn about how much fat and calories are in everything you eat. Study the nutrition labels on food packets. It actually is not hard, and quickly you can learn what is good for you and what is not.

I recommend focusing on the total calories and total fat in grams. This information is on all package labels.. These are the most important, and we don’t want to get too complicated. Things like saturated versus unsaturated fat are important, but if the fat content is low overall, than your fat intake usually is good. Someone with high cholesterol might focus on this as well, but for the average person just concentrate on fat and calories. Count total calories and record everything you eat on a daily basis. Do this for two weeks and bring it in for my review. Also record fat intake. I recommend counting the fat in “grams” eaten. The percentages of daily recommended fat will help. For example, you might find the fat grams for the day is only 95% of recommended. This would be good. However you might find your fat grams adds up to 250% of daily recommended. This is bad obviously. But now we have something to work with and to reduce to get weight loss.

Join LA Diet or Weight Watchers or most importantly buy a book or hand-book that lists food and their fat and calorie levels. Read it and look up what you eat! You will quickly learn what is good for you and what isn’t. Record what you eat every day, and write down your exercise. Keep a log! We have to study this to make the most success. I personally review this with my patients who are interested in liposuction diet or tummy tuck diet.

“Study” the calories and fat content of the food you eat. Become an expert so you know what is going into you body. It is not difficult. Soon you will be able to easily know if what your eating is healthy or not. The log mentioned above is critical to assess if the total amount going into you is appropriate or not.

Start with about 1800-2000 calories a day. Keep a record of daily exercise. With luck, you might find that a certain daily amount eaten leads to slow and steady weight loss. This is the goal. Faster weight loss will have a higher chance of not being permanent.

I study the calorie content of the foods I eat constantly. It is amazing what I learned!! Part Three will get into more detail on specific foods and recommendations on fat intake for my cosmetic surgery diet plans. But some specific examples are fun to examine. For example…

Muffins — They are extremely high in fat grams. Some will have 50% of daily fat in one muffin! I used to think these were healthy for me.
Nuts — Extremely high in fat. You can only eat about 5 nuts total. Best avoided. Often advertised as high in anti-oxidants, but are not worth the high fat content.
Mustard versus Mayonnaise
Classic yellow mustard — Basically zero fat
Mayo — 90 calories per serving and 10 gm fat =16% daily recommended
French fries and chips — Never Eat!
Veggies — Eat all you can!! Most are basically zero fat.
Hamburgers — NO!
Alcohol — HIgh in calories.
Margaritas — A favorite of mine. Can be up to 750 calories. Wow!
By studying and examining what we eat, we will maximize our cosmetic surgery nutrition or post tummy tuck diet. We will maximize or nutrition and weight loss.


Exercise is the next important aspect to lose weight. We have to exercise regularly and hard. Sweat!! If your not sweating or getting your heart rate up than it’s not hard enough exercise. Exercise every day. Cardio is the best exercise. Weights are mainly for vanity although the tone is wonderful. Burning calories thru exercise is the most important thing for you.

Some patients can’t exercise that hard because of arthritis or other limitations. In this situation, I recommend walking. Walking is fantastic. It’s the exercise of life! Have you ever seen an elderly women out walking? She is walking because she can still do it! I’ve seen 90 year old people walking. They are doing a great job and should be congratulated. Exercise regularly. If you can’t do it too hard, than walk.

Personal trainers can make a big difference for some people. It helps you with effort and focus. Some people like joining a gym to find different exercises to spice it up. Cross Train! Do spinning, aerobics, kick boxing, yoga or other activities. Get out their and burn calories. The goal is burning calories and energy. It’s not easy. “Get moving Soldier!” Make it as fun as possible. Do it with friends!

“Doctor Help”

I help my patients with liposuction diet plan, and liposuction nutrition plan, and in general diet after cosmetic surgery. This writing focuses on some of this. It reallly helps many people. However! Some doctors specialize in diet and weight lose as a full time job. I recommend people consider getting a doctor who does this. Some family doctors specialize in this. It has been shown to really help. The extra effort goes a long way.


Cosmetic surgery can really help with the overall plan of looking our best and losing weight. The two go hand in hand. Many people have plateaued and can’t make further progress. Surgery can often give a person the boost or motivation to further lose weight. In contrast to what many think, all weight does not have to be lost before surgery. Weight loss after surgery usually just makes us look better. It rarely creates extra skin unless extreme amounts of weight are lost. For the average patient, do your best before surgery. If progress with dieting has stopped, surgery can really work. It often is motivating and leads to more weight loss.

“Attitude and Effort”

Life is not always fair. Some people have slow metabolisms and have a more difficult time with diet and nutrition. Unfortunately, we can’t change our metabolism, and it might not be easy for some. We must do our best however to achieve the best we can be! Work hard and keep up strong consistent effort at diet. Hard work usually pays off! I call this “attitude and effort.” This is the mental attitude that maximizes our chance of success. Don’t give up! Keep trying. Always!

People interested in tummy tuck, liposuction, nutrition after tummy tuck, post tummy tuck diet, liposuction diet plan, cosmetic surgery nutrition or other topics about cosmetic surgery in Delaware or Pennsylvania should please call the office for an appointment.

Dr. Saunders is a board certified plastic surgeon who practices exclusively cosmetic surgery. Please check out the liposuction before and after photos on our web site. Also, please come in for a complimentary consultation to learn about your choices and options!

Cosmetic Surgery Nutrition and Diet : Post Liposuction Diet or Tummy Tuck Diet – Part Four

This educational writing studies the calorie and fat content of many foods. Everyone needs to learn and become educated on foods and their calorie and fat content. Cosmetic surgery nutrition plans and post cosmetic surgery diet must incorporate this knowledge. My patients from Delaware and Pennsylvania and surrounding states like Maryland and New Jersey have had excellent results with my help. It’s not hard to learn about nutritional information to maximize diet, exercise, and nutrition.

I recommend buying a nutrition book. I like “The Calorie King.” Most of my nutrient information comes from this source. Others sources have good information also. Study them! Look for patterns. For example, almost all vegetables have low calories (50-100) and practically no fat. One exception is guacamole. “Guac” is the exception for vegetables. Spring salads with “guac” are loaded with fat and are not good for any diet. I think it’s impossible to get fat or gain weight eating just vegetables. Study the foods you like and also the ones you might not like, but would eat if you knew they were good for you.They can be a huge part of the diet for someone doing a post tummy tuck diet or liposuction diet plan. Please see the tummy tuck before and after photos.

As has been reviewed in prior educational writings, those people interested in nutrition post liposuction or diet after cosmetic surgery must be careful to see past or thru false or misleading advertising . Trans-fat advertisements are classically misleading. Cheetos has zero trans-fat and is high in total fat. It is not a healthy food choice for people interested in a good nutritional diet. Another example is antioxidants. These are promoted on so many food sources as being extremely good for you. A recent article in the International Journal of Epidemiology (vol 40, issue 6) showed long term antioxidant supplementation has no effect on health related quality of life. This may be surprising to some!

Americans have a problem with excess food and fat. Obesity is an issue for a huge percentage of Americans. It can be said that the average American with a normal diet will never be malnourished! Being malnourished is not going to happen to you. So food manufacturers and growers push the nutritional value of their foods as healthy and ignore the bad aspects such as fat content. This is really true with nuts. They are “good” for you. However, they have very high fat content!!!! For those people interested in weight loss and dieting, don’t eat nuts. You get all the nutrients you need in your food without them. You just don’t need the high fat levels. Nuts are often advertised as being high in anti-oxidants and really good for you. The value of the antioxidant is overrated. This has been shown to be unnecessary. You will never be malnourished in America. If you lived in a third-world country, then nuts would be an excellent choice since food is limited. In America , they just add too much fat to a diet that is already high in fat. The high fat content is a major problem for many diets. If you insist on eating nuts, eat about 5. That’s it! More will just be fattening. This I have found is a major source of fat for many people. They think they are eating healthily and they aren’t. I have a large number of patients who have lost ten pounds or more just by eliminating nuts from their diet and no other changes.

All the foods listed below have two numbers. The first is the total calories. The second is the total fat in grams (gms). These are the essential numbers for a cosmetic surgery diet. As covered in other educational writings, keep the total calories below your target amount. This might be below 1500 calories for an 1500 calorie diet. The total fat in most diets should be 50 gms. So all you have to do is double the fat content to get the percentage of daily fat. For example, if you eat a small bag of potato chips that has 15 gms of fat, this equals 30% of your daily fat. Notice how high this fat level is for just a snack!

Remember to get your own nutritional book. This allow you to track and record your own totals for the day. This will lead to weight loss and significant success with our post liposuction diet or post tummy tuck diet.

Serving amounts are listed first. If not listed, it is a natural serving unit or common amount. i.e. one banana or vegetable.

Remember: the numbers 410—36 means 410 calories and 36 grams fat (72% fat)

Nuts —- 2.5 oz. Notice the extremely high fat content in all nuts!

Almonds 410—36
Cashews 390—32
Macadamia nuts 400—42
Regular peanuts 403—35
Peanut butte r-one tbsp 95—8

Vegetables Extremely good for us!!
Peaches, oranges, pineapples, plums, berries, grapes, grapefruit are way below 100 calories. Fat is less than one gram.
Exceptions: Coconut 100—10 Olives 60—6.5 Avocado 160—15

Apple 52—0.2
Banana 94 —0.3
Broccoli 35—0.3
Carrot 52—0.3
Corn half cup 354— 4.3 High protein
Corn One Ear 140— 1
Onions, peas, spinach, mushrooms: Low calories. Near zero fat

Salad and dressing — 2oz. High fat content for a salad which is often not low fat!

Blue cheese 280—30
French 260—25
Caesar 310—34 So much for being a health choice!
Egg salad 300—23
Garden olive 630—67
Tuna salad 450—36

Bread-Cereals-Biscuits Most breads are 50 to 200 calories per slice and low in fat
Beware of garlic bread 200—10
Thin slice 50— 0.5
Reg 100 —1
Biscuits 150—6
Bagel 290—2
Cereals most are 100—150 calories 0.5-2 grams fat


Cheese 270—13
Pepperoni 280-15 Large pieces!! 73—37
Individual pizza 6 inch 900—50

Eggs and butter

Large 75—4.5
Eggbeaters 1/2 cup = 2 eggs 30—0
2 egg omlete with cheese ham and 2 tsp fat 410—32
Butter 1Tbsp =1/2oz 100—10
Light 75—8.5 Not that much better than regular
Whipped light 45—5 Light and reduced fat
Still have a lot!!! Average 50 to 100 calories and 5 grams fat

Promise brand fat free 5—0
Downey’s 60—1

Fish Lighter fishes such as cod, flounder, and halibut have less fat than darker colored fish like mackerel, salmon.

Steamed baked light 130—1
Dark steamed 275—17
Tuna in water 110—2.5


Lean 3oz 185—9 A small serving!!
Medium serving 5oz 310—15
Pan fried 445—30
Ribs 3 back ribs 1230—102 Wow!!
Roast beef 300—15


Roasted 4oz no skin 175—4.5

Good stuff!! Desserts and Candies!

Cookies and crackers—-
Chocolate chip 3 oz 350—12
Peanut butter 410—25
Mrs Fields 350—17
Girl Scouts thin mints 4 cookies 160—8
Goldfish 1oz. 210—8
Ritz 1/2 oz. 80—5
Molten Lava cake Chili’s 1020—46

Cupcake 3oz 330—16
Cinnamon roll small 500—15
Cinnamon roll large 880—36

3-musketeers 260—8
Butterfingers 270—11
Kitkat 210—11
Snickers 280—14
Chocolate covered peanuts one cup 773—50
Raisinets 185— 7

Alcohol Alcohol is almost as calorie dense as fat! 7 cal per gram.
Empty calories with little nutrition.

Beer 12 oz reg 139 cal
Lite beer 103 cal
Wine 4oz. 75 to100 cal
Alcohol spirits one shot 1-1/2 oz 100 cal
Tgi Fridays Blenders 6 oz 435 cal Wow!!
Pina colada 325— 10
Margarita up to 750 calories!!!

Cheeses Watch out, fat content can really go up.

Cheddar slice 113—9
Brie cheese 94—10
Reg slice 110—10
Cottage cheese 80 to110cal 1-3 gms fat


Reg 5—0
Lattee 110—6
Mocha 200—11


Salsa 10—0
Ketchup 15—0
Mustard 5—0
Mayo. Bad!!! 90—10
Miracle whip 40—3.4


McDonald’s Big Mac 564— 33
Dominos pizza classic 274— 9
Nachos with cheese 608—34
Egg cheese sausage sandwich 579—35
Egg 75—4
Peanut butter and jelly 480—19
Hotdog 242 —15
Burger king fries 387— 21
Whopper 790 —48
Coleslaw 1cup 180— 15
Potatoes baked 115— 0.1
Hummus one cup 415 — 24
Granola one cup 598—30
Muffins 560—26
Bagel 360 —2

The calorie king handbook and web page