TIPS FOR FEELING FULL WITH BALLOONS

The Obalon Balloons are designed to help you feel full earlier after a meal. The clinical
tips offered below will help enhance the effectiveness of the Obalon Balloons and help
you develop long-term sustainable healthy eating habits.

DRINK WATER!

• Drinking 8-16 ounces of water immediately before and during meals can help make
you feel full quickly and eat less.

INCLUDE PROTEIN!

• Protein can help boost metabolism and reduce appetite.
• Include a quality lean protein source at each meal to help keep you full.
• Eat at least 20 grams of protein at each meal. (3-4 ounces)

EAT FIBER RICH FOODS!

• Fiber helps slow down digestion, which will help you feel satisfied longer.
• Try to aim for 25-35 grams of fiber each day.

CHEW SLOWLY!

• Chew your food well and put down your fork between bites.
• It takes 20 minutes for the “I’m full” signals to get to your brain, so slowing down at
meal time will help reduce the amount of food you consume.
• Chewing slowly will also improve digestion of foods.

AVOID DISTRACTIONS!

• When you eliminate distractions and focus on the meal, you pay attention to what
you are eating. Let the balloons remind you!

CHOOSE SMALLER PLATES!

• Eating from smaller plates can help you unconsciously eat less and also control your
portions.
*If you are feeling “hunger pains” within 2 hours of eating a quality meal, try sipping on peppermint
tea. If this doesn’t help, try eating just 1-2 baby carrots. If this continues, please call your doctor, as
they may be able to prescribe medications to help.

QUALITY SOURCES OF PROTEIN

• Chicken or turkey breast (skinless)
• Cornish hen (skinless)
• Wild game: buffalo, elk, venison
• Eggs, egg whites
• Plain Greek yogurt (choose with high protein, low sugar)
• Fish (salmon, halibut, cod, flounder, haddock, trout, tuna, mahi mahi, tilapia)
• Shellfish (clams, crabs, scallops, shrimp, oysters)
• Cottage cheese

QUALITY SOURCES OF FIBER

• Non-Starchy vegetables ( Bell peppers, asparagus, green beans, broccoli, zucchini,
spinach, swiss chard, collard greens, mushrooms)
• Avocados*
• Chia seeds
• Flax seeds
• Fruit (berries are lower in sugar and high in fiber)**
• Nuts and seeds*

*Foods high in calories; need to watch portion sizes
**Foods higher in carbohydrates; need to watch portion sizes

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