WLS Food | Three Simple Ways to Build More Protein Into Your Diet

Are you finding it challenging to meet your daily protein goals after weight loss surgery (WLS)? You're not alone. Many people struggle with consuming enough protein post-surgery, especially during the early to medium stages of recovery. The combination of a smaller stomach or pouch and reduced appetite due to metabolic changes can make it difficult to consume adequate protein.

In this blog post, we will explore three simple yet effective strategies to incorporate more protein into your diet. These tips are designed to help you navigate the challenges of post-WLS eating and ensure you get the necessary nutrients for a successful weight loss journey.

Why Is Protein Important?

Protein is a critical nutrient for post-bariatric patients due to its essential role in muscle maintenance, tissue repair, and overall metabolic health. After weight loss surgery, the body's ability to consume and absorb nutrients is significantly altered, making it challenging to meet dietary needs. Protein helps in preserving lean muscle mass, which is vital for maintaining a healthy metabolism and preventing muscle loss as patients lose weight. Additionally, protein promotes satiety, helping patients feel fuller for longer periods, which can aid in adhering to a reduced-calorie diet. Adequate protein intake also supports the healing process after surgery, ensuring that the body can repair tissues and recover effectively. Given these benefits, focusing on protein-rich foods is a fundamental component of a successful post-bariatric diet.

How to Add Protein to Your Diet?

You can add protein to your diet with these three tips:

Tip #1: Fortify Your Meals

Fortifying your meals involves adding small amounts of high-protein ingredients to boost the protein content without significantly increasing the volume. This method allows you to get more protein per bite, which is crucial when you have a limited stomach capacity. One effective approach is to use unflavored protein powders. These can be easily added to a variety of foods without altering their taste. For instance, you can mix protein powder into mashed potatoes, soups, or even milk.

This not only enhances the protein content but also makes these foods more satisfying. You can also add protein powder to overnight oats or cereal, and even scramble it into eggs for an extra protein boost.

Cheese is another excellent option for fortifying meals. High-protein cheeses like cheddar or cottage cheese can be incorporated into salads, casseroles, or as a topping for vegetables. They add both flavor and protein to your dishes. Additionally, legumes such as beans and lentils are wonderful for increasing the protein and fiber content of your meals. Adding these to casseroles, soups, or even salads can make your meals more nutritious and filling.

Tip #2: Follow My Protein Bites Ratio

The Protein Bites Ratio is a simple guide to help you prioritize protein at each meal and snack. This ratio ensures you consume more protein relative to other food groups, optimizing your protein intake throughout the day. In the first year post-surgery, aim for a ratio of three bites of protein-rich foods to one bite of other foods. Protein-rich foods include lean meats, seafood, low-fat cheese, and tofu.

Other foods encompass whole grains, vegetables, and fruits. By following this ratio, you maximize your protein intake while still getting a variety of nutrients from other food groups.

As you progress beyond the first year post-surgery, you can adjust the ratio of two bites of protein to one bite of other foods. This adjustment allows for more dietary variety and helps incorporate more nutrients and fiber into your diet while still prioritizing protein. Over time, this approach becomes a sustainable habit, ensuring you meet your protein needs without feeling deprived of other essential nutrients.

Tip #3: Choose Higher Protein Versions of Your Food Choices

Selecting higher-protein versions of common foods can significantly increase your overall protein intake. This strategy involves making informed choices at the grocery store to ensure each meal and snack contributes to your daily protein goals. For instance, opt for high-protein, low-sugar yogurts. These are available in various flavors and can serve as a convenient snack or breakfast option.

When it comes to cheese, choose high-protein varieties like cheddar, cottage, or ricotta cheese. These options not only taste great but also add substantial protein to your meals. Similarly, you can find cereals with higher protein content that are still low in sugar and fat. These cereals can be a nutritious start to your day.

Pasta made from legumes is another excellent high-protein alternative to traditional wheat-based pasta. These legume-based pasta are often higher in protein and fiber, making them a healthier option. Additionally, consider using high-protein milk in your diet. These kinds of milk are formulated to provide more protein per serving, which can be beneficial when used in smoothies, coffee, or as a beverage on its own.

While there are many high-protein versions of discretionary foods on the market, such as high-protein ice cream or chocolate bars, it's important to approach these with caution. Often, these products are more about marketing than actual nutritional benefits. Instead, enjoy a small portion of your favorite treats in their original form and focus on getting protein from nutrient-dense foods.

Conclusion

Incorporating more protein into your diet post-WLS is crucial for maintaining muscle mass, supporting your metabolism, and ensuring overall health. By fortifying your meals, following the Protein Bites Ratio, and choosing higher-protein versions of common foods, you can effectively meet your protein needs. These strategies not only help you overcome the challenges of post-surgery eating but also ensure you get the necessary nutrients for a successful weight loss journey.

For ongoing support and motivation on your weight loss journey, subscribe to The Bariatric Nutrition Coach Podcast. Stay informed and inspired with episodes designed to help you achieve your goals.

Written by Jane Stoltze, Bariatric Dietitian, RD