Graham Elliot, a celebrated chef and television personality, has captivated audiences with his culinary skills and charismatic presence. From earning James Beard Award nominations to judging popular shows like "MasterChef" and "MasterChef Junior," Elliot has become a prominent figure in the culinary world. However, his journey has not been without its challenges, particularly his struggle with weight. This article explores Graham Elliot's weight loss journey, detailing the factors that contributed to his weight gain, the steps he took to transform his health, and the impact it has had on his life.
The Road to Change
Elliot's weight gain was a gradual process, influenced by the demands of his profession and a love for food. As a chef, he was constantly surrounded by tempting dishes and faced the challenge of maintaining a healthy lifestyle while working in an environment centered around eating and cooking. He once jokingly said, "No one trusts a skinny chef." This lifestyle eventually led to him reaching a weight of over 400 pounds.
Adding to his worries, he also had a family history of heart attacks and strokes.
The Turning Point: Deciding to Prioritize Health
Despite his success, Elliot recognized that his weight was impacting his health and well-being. He experienced several health issues, including sleep apnea and high blood pressure, and found it difficult to engage in physical activities with his children. Frustrated by his inability to run and play with his three young sons, Elliot decided to take drastic measures to regain his health.
He admitted that he has struggled with weight his whole life. On Master Chef, Graham embraced the image of being the big, jolly guy. But it bothered him when he wasn't able to run around and play with his kids.
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The Surgical Solution: Sleeve Gastrectomy
After trying various weight loss methods without success, Elliot opted for a surgical approach called sleeve gastrectomy in 2013. This procedure involves removing approximately 80% of the stomach, creating a smaller, sleeve-shaped stomach about the size of a banana.
"Because of my line of work, the doctor specifically thinks this is the surgery best suited for me," he says. "With gastric bypass and other surgeries, there's some ingredients you can't eat because it will cause you to get sick.
The sleeve gastrectomy was recommended to the foodie chef by his doctor.
How Sleeve Gastrectomy Works
After undergoing a gastric sleeve surgery, the stomach becomes about 80% smaller, resembling a small banana. Surprisingly, digestion and nutrient absorption remain unaffected. This means fewer complications and medical care (1).
Why Sleeve Gastrectomy?
The duodenal switch is generally the best option for patients with a body-mass index of 50 or more plus metabolic problems associated with severe obesity," Prachand said. Duodenal switch patients lose some of their capacity to process and absorb dietary fats. "Obviously this could interfere with his role as a chef and as a judge of dishes created by contestants on Master Chef," Prachand said. So Prachand suggested a less extensive operation, called the gastric sleeve, which is one component of the DS.
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A New Lifestyle: Diet and Exercise
Elliot viewed the surgery as just the first step towards making real, and healthy lifestyle changes. He knew it would take around years to fully achieve his goals and the surgery made it a lot easier. To ensure the surgery's success, Elliot committed to a strict food plan and incorporated regular exercise into his routine.
Dietary Changes
After years of indulging in high-calorie foods, Graham has revamped his diet to focus on lean protein, vegetables, and fruits. This is proven to aid weight loss (2).
His current meal plan consists of veggies or salads with chicken or salmon. He has also significantly reduced his intake of pasta, bread, sugary drinks, and beer. Consuming sugars and sugary drinks can increase the risk of cardiovascular disease, especially for individuals like Graham who have a family history of heart disease (3).
To satisfy his sweet tooth and maintain his weight loss progress, the chef now opts for healthy snacks like fruits. He likes to snack on apples with cottage cheese or peanut butter. Also, fruits such as apples, pears, and blueberries have been shown to have a modest effect on weight loss (4).
Back in the day, whenever stress hit, Graham used to indulge in cookies and candy. But now that he knows his stomach is as small as a banana, he's changed his food preferences. His priority is to eat foods that give him energy. It's a trade-off between a short-lived sweet treat that makes him feel terrible afterward, or going for something delicious and light like sashimi.
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Post-Surgery Diet
Post-surgery Diet Graham Elliot’s weight loss meal plan completely changed post-surgery. Following the gastric sleeve surgery, the stomach's capacity is typically reduced. It won't be able to hold as much food as before. So, instead of having 3 main meals, it is recommended to have 5 or more smaller meals throughout the day (5). This will ensure that you consume the appropriate amount of food, despite the smaller stomach.
Graham observed that eating and feeling hungry occurs earlier than expected. He further stated "I'm unsure if it's due to the limited space in my stomach, but after consuming just two scallops, I feel satisfied. However, about an hour and a half later, I find myself needing to eat a small salad."
It's also important to watch what you eat after the surgery. People who snack a lot, eat sweets, and consume soft drinks, are often associated with a tendency to overeat.
His dressing room on the "MasterChef" set is stocked with almonds and dried fruit. People Magazine published a portrait of Elliot's refrigerator, filled with fat-free yogurts, granola, fruits and vegetables, as well as almond and pumpkin butters and a jar of mayonnaise. He has eliminated almost all bread, pasta, soda and beer, but he still has a sweet tooth.
A Message from Chef Graham Elliot
I tell people it’s important to tell yourself not what you can’t have, but instead, force yourself to eat what you need. Today, I am going to eat 80 grams of protein, three green vegetables. Slowly, change the mindset of why you eat.
Exercise Routine
In addition to dietary changes, Elliot made exercise a top priority. He incorporated regular workouts into his routine, focusing on both cardiovascular exercise and strength training.
Graham Elliot’s weight loss journey didn’t stop with the surgery. He opted for a healthier lifestyle by adding workouts to his routine. Engaging in physical activities of moderate intensity can help you maintain your weight after surgery. So, if you've had surgery for obesity, remember that staying active can be crucial for long-term management (9).
Benefits of Physical Activity
Getting involved in physical activities can help reduce the chances of developing chronic conditions such as heart problems. Interestingly, the most significant enhancements in health are observed among those who were previously less active but have now become physically engaged (10).
You can also maintain lean muscle mass and strengthen your bones, after bariatric surgery. They have also been proven to improve the recovery rate (11). Furthermore, these benefits are not limited to surgery patients. Everyone can reap the benefits of physical activities, particularly through strength training and aerobic exercises. So, whether you've had weight-loss surgery or not, incorporating both types of exercises into your routine is essential for a healthier and fitter lifestyle.
Post-Surgery Exercise
Elliot has made exercise a top priority in his calorie-burning routine. The TV star now ensures he dedicates time to exercise every other day. He openly shared his goal of becoming a proficient runner and is enthusiastic about accomplishing long treadmill runs.
Prior to his surgery, Elliot faced significant challenges in his daily activities. Tying his shoes, getting in and out of a car, and playing with his kids were difficult tasks. Walking even a mile was difficult for him. However, in just 4 months after his operation, he successfully completed a five-kilometer race, the Ditka Dash. He even participated in the Chicago marathon. Graham Elliot’s wife and his trainer also joined him in this marathon.
In addition to incorporating morning jogs into his routine, Elliot has also improved his strength endurance. Now he is able to do push-ups, even a few pull-ups, and loves doing boxing. Being an active participant in his kids' daily activities is something that Graham truly enjoys. He even recalled a memorable moment when he engaged in a tag game with his kid and his friends and showed how fast he was.
The Results: A Remarkable Transformation
Through surgery, diet, and exercise, Elliot lost an impressive 150 pounds. He went from weighing over 400 pounds to a healthier 255 pounds. This transformation not only improved his physical health but also had a positive impact on his overall well-being.
Since receiving a sleeve gastrectomy, which removes about 80 percent of the patient's stomach and creates a small sleeve-shaped stomach the size of a banana, Elliot has lost about 128 pounds and completely overhauled his lifestyle in an effort to get his health back. He underwent the weight loss surgery in July.
Elliot says that he's hoping to run the Chicago Marathon next year, and possibly enlist the help of his co-judges, Gordon Ramsay and Joe Bastianich, for training.Bastianich also saw major weight loss success last year, and is a successful marathoner who's completed the London race 10 times. And Ramsay recently wrapped up an Ironman himself, which is known to be one of the toughest tests of human strength and training. Perhaps Richard Blais could get into the mix too, as he's recently been training for half marathons. Those would be the most delicious carbo-loading sessions ever.
As of 2023, Elliot is in excellent shape.
Before and After
We all know Graham from Masterchef as a cheerful person. He thinks that his personality has also changed post-surgery. The chef said that he feels more assertive but in a good way. He even feels more in command and less afraid to express his thoughts.
The Impact: More Than Just Weight Loss
Elliot's weight loss journey has had a profound impact on his life, extending beyond just physical changes. He is now able to enjoy a more active lifestyle with his family, participate in activities he previously found challenging, and serve as a role model for others seeking to improve their health.
Elliot can now do push-ups and even a few pull-ups.
Cookbook
In his soon-to-be-published cookbook, “Cooking Like a Master Chef: 100 Recipes to Make the Everyday Extraordinary,” Elliot shares his passion for helping busy families get dinner on the table.
Advice to Busy Families
I think the thing you must do is block out time. At home, we don’t have a nanny and we have three boys, so it’s always crazy. Find what dishes you want to eat for the week, and spend one day prepping. Monday you go shopping and sear off the beef, make the meatballs and roast the chicken in the oven. And always get the kids involved. That’s really important.