It is a well-known fact that protein is an important part of a healthy balanced diet. It is a source of energy and is required for the growth and repair of your body’s cells. Following weight loss surgery protein becomes even more important than ever before. It is a pivotal factor in maintaining lean body mass (LBM) during the rapid weight loss process and may also help prevent weight regain.

Depending on your choice of weight loss surgery, we will work closely with you to help ensure you are meeting your protein targets. This can at times seem challenging due to your reduced stomach capacity and often reduced appetite. But don’t worry, there are many ways to get your protein in, and below we will discuss some of our top tips to help you on your way.

But first, let’s take a look at the facts and science behind why we need to eat protein, how much we need and where to get it.

Protein

Human proteins are made up of 20 amino acids, aka building blocks. Different combinations of amino acids are required to build different proteins and compounds in the body, such as muscle, bone, hormones, and digestive enzymes. Our body is capable of making 11 of these amino acids, while the other 9 must be provided by the diet and are commonly referred to as “essential amino acids”.

The quality of a protein-containing food is rated according to the amount of essential amino acids it contains. Animal-based proteins are considered ‘complete’ proteins as they contain all 9 essential amino acids. Plant-based proteins are generally incomplete because there is usually at least 1 essential amino acid missing. However, there are exceptions: quinoa, soy and some soy products do contain all nine essential amino acids.

Daily protein requirements

Prior to considering weight loss surgery, your daily protein requirements would have been approximately 46g/day for females and 64g/day for men, aged 19-70 years.

Due to the restrictive nature of weight loss surgery on your stomach size and reduced absorptive surfaces, the minimum protein requirement post-surgery is 60g/day and may increase up to 90-120g of protein per day depending on your choice of procedure. This is something we will workshop with you in detail during your consultations to ensure it is tailored to meet your specific needs.

Ensuring adequate protein intake following weight loss surgery is essential in long-term weight loss success and overall health. It has been shown to reduce weight regain, increase satiety, reduce the loss of lean body mass (e.g. muscle) and reduce metabolic stress.

A lack of protein can result in weight regain, hair loss, oedema, loss of strength and changes in appetite, and will generally be evident in your regular blood tests.

Protein sources

Eating a variety of healthy foods will help you meet your protein requirements, while also ensuring a good mix of vitamins and minerals.

— Animal-based protein foods include lean meats, chicken, turkey, fish (fresh and canned), eggs, and dairy products.
— Plant-based protein foods include legumes (such as chickpeas, black beans, lentils, edamame, baked beans, etc), soy and soy products (such as tempeh, tofu and soy milk), wholegrains (such as quinoa, wholegrain pasta, wild rice and buckwheat), seeds and nuts.

Protein powder supplements can also be a useful way of boosting your protein intake, particularly in the early weeks following your surgery. There is a huge variety available, offering flavoured and tasteless options which are great to add to water, soups and casseroles.

Aim to choose a supplement based on high-quality complete proteins, such as whey and soy which both contain all 9 essential amino acids. Collagen is also a popular choice, containing 8 essential amino acids.

Tips to help you achieve your daily protein requirements:

— Aim to include at least 25-30g of protein at each meal.
— Eat 3 meals per day and use protein supplementation for snacks.
— Always eat your protein foods first, then move on to the rest of your meal.
— Eat slowly and take 20-30mins to eat a meal, chew food thoroughly.
— Stop eating when you feel a sense of fullness.
— Keep foods and fluids separate. Wait at least 30mins after a meal to have fluids, this allows greater time for digestion and absorption of proteins and other nutrients.
— Choose high-quality proteins, such as whey, egg white, milk and soy products.