For anyone pursuing weight loss, improved health, or recovering from bariatric surgery, prioritizing protein is more than a diet trend, it’s a foundational strategy. A protein-first approach helps preserve muscle, keeps hunger in check, and supports healing. In this post, we explore why protein is so important and how you can meet your daily goals effectively.
Why Protein Matters After Bariatric Surgery
After bariatric surgery, your body needs protein to heal tissues, maintain muscle mass, and prevent nutritional deficiencies. With a smaller stomach capacity, every bite counts, so choosing high-protein foods helps you meet nutritional needs without overeating. Protein also helps improve metabolism and keeps you feeling fuller for longer, reducing the risk of weight re-gain.
How Much Protein Do You Really Need?
While needs may vary based on your weight, surgery type, and activity level, most post-bariatric patients are advised to consume 60 to 80 grams of protein per day. For the general population focusing on weight management, aim for 1 to 1.5 grams of protein per kilogram of ideal body weight. Always consult your bariatric team for a personalized recommendation.
High-Protein Food Options
Many traditional Indian diets are high in carbs and low in protein. Consider incorporating these protein-rich options:
- Vegetarian sources: Paneer, lentils (dal), yogurt, soya chunks, tofu (hung curd), rajma, and chana.
- Non-vegetarian sources: Eggs, chicken breast, fish, and lean mutton.
- Snacks and supplements: Roasted chana, whey protein shakes (if recommended), and protein bars.
Aim to include protein in every meal, particularly breakfast, and distribute intake evenly throughout the day.
Tips to Stay on Track
- Track your intake using a food journal or mobile app.
- Meal prep with protein-rich ingredients in mind.
- Consider protein powders or supplements only if advised by your doctor.
- Avoid filling up on carbs before hitting your protein target.
If you're struggling to meet your protein goals or want to know if you're on the right track post-surgery, consult Dr. Mahendra Narwaria, one of India’s leading bariatric surgeons at Asian Bariatrics Private Limited. His expert team offers personalized nutrition guidance to support lasting results.