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SIMPLE WAYS TO INCREASE YOUR PROTEIN INTAKE AFTER WLS
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Over the last month I have been focusing on protein. Eating enough protein every day is one of the biggest concerns that my clients have after weight loss surgery. Protein is incredibly important, particularly for bariatric patients as it helps to heal after surgery, preserves muscle mass while losing body fat, improves your hair and nails and increases satiety (the feeling of fullness) when eating smaller portions.
When not enough protein is consumed, your body may start to break down its own protein stores (muscles) to meet its needs, making it much more difficult to lose weight and could cause an earlier plateau in weight loss. Inadequate protein intake can also result in weakness, increased hair loss/thinning, delayed wound healing and dry/brittle nails.
How much protein you should eat every day is calculated according to each individual, but an average protein intake post bariatric surgery is about 80-100g per day, your bariatric dietitian will calculate how much protein you need, just like I do for my patients. It may initially be difficult to meet these protein requirements post surgery as the foods consumed are liquid and blended to allow the stomach to heal, but the ideal protein intake is a goal that should be built up as soon as possible.
Your protein target should be split between 3 meals or 3 meals and 2-3 snacks (if you are struggling to eat), aiming for 20-30g at each meal and 5-10g per snack.
It is important to remember that too much protein can result in excess protein being stored as fat, not muscle, and eating very large amounts of protein (over 200g/day) could actually be bad for the kidneys, so it is important to get a balance.
Here are some quick and easy tips to increase your protein intake after weight loss surgery.
Eat your protein first
Eating your protein first will ensure that you consume all your protein in every meal and increase satiety when eating smaller portions. Remember to take your time when eating your food, chew slowly, put your cutlery down in between bites and savour the taste of your meal!
Carry high protein snacks with you
There are lots of great high protein snacks that can be packed in advance and taken with you. Some of my favourite high protein snacks include 1⁄2 apple with 1 tablespoon of peanut butter (5g protein), 1 boiled egg (7g protein) and 2 tbsp hummus with vegetable sticks (2g protein).
Add a scoop of protein powder to your meals
A 30g scoop of whey protein powder contains 25g protein and can be added to your soups, smoothies, porridge and stews for a simple and easy way to increase your protein intake!
Top your meals with high protein extras
Adding high protein foods to your meals can dramatically increase your protein intake. Sprinkle your food with 28g cheese (7g protein), 25g mixed seeds (7g protein) or add a chopped boiled egg (7g protein). This is also a fantastic way to add some additional texture to your meals too!
Make high protein substitutions
By making substitutions to your food you can increase your protein intake with little effort. Simple things like replacing butter with hummus or cream cheese, and porridge with omelettes will make all the difference!
Are you struggling with achieving the right protein balance in your diet?
If you need help with improving your protein intake or support getting to your dream weight after bariatric surgery, why not book a Discovery Call?
