Choose your Protein first !!
Proteins are the most plentiful substance in the body next to water that is the reason I always guide my post-bariatric surgery patients to “eat your protein first” in each meal to fulfill your daily protein needs.
Protein are virtually a component of each cell of our body and is known for their ability to build and repair our tissues. Protein is a MACRONUTRIENT, which means our body needs a large amount of it for daily wear and tear. In my first consult I always made my patients familiar with the diet after weight loss surgery and importance of protein is explained as a top priority.
A meal rich in protein and low in carbohydrate helps you to lose weight faster, as the digestive system has to work harder to metabolise and digest the proteins. In simple words, you will burn more calories when you consume proteins.
What is your protein requirement?
Generally, as per the RDA an adult needs 50-60 grams of protein per day, but these recommendations change post your surgery. ASMBS recommends 60- 90g of protein daily, depending on their medical conditions, type of surgery and activity level.
5 Top sources of Protein:
Meat and Poultry:
This food group is one of the most generous sources of proteins. 1 serve of 30 grams would give you approximately 7 grams high biological value protein, which is easy to absorb by the body and good news it is nearly free from carbohydrates. Choose only lean meats and don’t forget to remove the skin and fat.
Fish:
Fish has been known to be the best source of not just protein, but also omega 3 fatty acids. 30 grams of fish would give you roughly 7 grams of protein and a good dose of healthy fats. Try flaky fish, including tuna, tilapia or salmon.
Eggs:
Eggs are my favourite and most versatile component of a healthy diet. One serving equals one whole egg or two egg whites, which gives you roughly 7 grams of proteins. Prepare eggs without added fat by using a non-stick pan. Make an omelette or scrambled eggs of whole eggs or egg whites with spinach, onions, cheese or chicken for added nutrition.
Pulses & Legumes:
Pulses and Legumes, provide about 7 grams of protein in one cup cooked quantity. Add boiled kidney beans (Rajmah), chickpeas (white channa) or whole bengal gram (Black Channa) to your salad. You may make mouth-watering salads with soya products like soy nuggets/granules or tofu.
Skimmed Milk and milk products:
Dairy provides you both protein and calcium. Choosing non-fat or low-fat options helps you avoid consuming too many calories. One cup of skim milk gives 8 grams of protein. Low fat plain yogurt or curd is very good to maintain the healthy bacterial growth in the gut and drinks made using it can be great to meet your protein and water requirements of the day. Buttermilk is your best bet. Paneer or low-fat cottage cheese or feta cheese can be used very flexibly.
Along with the above food items it is always recommended to include a high-quality low-calorie protein, whey protein isolate powder in your daily diet to help you meet your protein requirement, which will help you achieve your weight loss goals and will maintain your blood sugar levels, muscle mass and healthy hair and skin.
It is best to discuss your protein requirements and options with your bariatric dietitian. She will always help you plan your meals, so that you can get the best result from your weight loss surgery. It is a very vital step towards a “new you”.
Good Luck!!