DFW Bariatrics and General Surgery, Dr. Sachin Kukreja’s practice, posted this video on its YouTube channel on July 11, 2025.
From the video’s description on YouTube
Let’s talk about portion sizes after bariatric surgery. Here are some of my top tips to help you with portion control:
Use a smaller plate which helps trick your brain into thinking you’re eating more.
Cut up your food into smaller pieces. More bites also helps trick the brain into feeling fuller.
Set a 30-minute timer and try to eat your plate over 30 minutes. If you finish half of your plate before the 15 minute mark, challenge yourself to wait until the time goes off to eat the other half.
Avoid drinking liquids with meals. Instead, eat your food and then try to wait 30 minutes before trying to get your fluids down.
50/30/20 Rule: 50% should be protein, 30% should be non-starchy vegetables and the last 20% should be whole grains like quinoa.
Focus on eating your protein first, and if at any point you start feeling full – stop! Resist the urge to “clean your plate” to avoid making yourself sick.
More videos from the practice are on Dr. Sachin Kukreja’s profile.
