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By Chad Reott, SADI patient
Few of us understand how vital protein is to the human body until we need it to stay healthy. I’ll be honest—I did not. However, throughout my bariatric surgery and the ensuing process, I have learned a lot about protein and how it interacts with the body.
One of the things that stuck out to me most, and I had no fundamental understanding of, was when my sister, who is an ICU nurse, advised me that I needed this protein to help my body heal following my surgery and to prepare it before surgery. She was frustrated I wasn’t eating enough protein and suggested I may be increasing my risk of complications.
Alright, enough about me.
Let’s get into some protein facts! We will examine the types of whole food proteins you could or should be eating but won’t include protein powders and other beverages or items you can consume to raise your protein intake (that will be for an entirely separate blog). We’ll discuss why protein is good for weight loss and even the amount of protein you need daily to help you reach your goals. Of course, this information can be supplemented with your research. The more you know, the more smoothly the process will go.
Types of Proteins Beneficial to A Healing Body
Amino acids in protein help repair muscle by regenerating tissue and speeding up wound healing. Iron found in these proteins will also aid in recovery, as they help you regain energy levels and create new blood cells. Protein also helps form antibodies to fight infections and synthesize collagen to help form scar formations. Some great protein sources include:
- Poultry
- Seafood – fatty fish such as salmon, tuna, trout, sardines, halibut, flounder and sole
- Eggs
- Beans
- Lentils
- Nuts – walnuts, almonds, peanuts
- Tofu
Although protein is found in other sources, such as red meat and dairy products like cheese, it’s recommended that you limit these foods following surgery. Greek yogurt can be a more acceptable dairy option because it has probiotic properties and lots of protein.
Protein’s Impact on Weight Loss
You may be surprised that protein is considered the most critical nutrient for weight loss and helps you form a better-looking body through exercise. Higher levels of protein intake will boost your metabolism, reduce your appetite, and change several weight-regulating hormones.
Appetite reduction – protein increases satiety hormones GLP-1, peptide YY, and cholecystokinin while reducing levels of the hunger hormone ghrelin. You’ll feel full longer, and cravings are reduced, helping avoid extra snacking.
Eating certain foods to serve specific purposes, such as digesting and metabolizing, maximizes what is known as TEF or the thermic effect of food. Research shows that protein has high TEF, and though exact numbers are not agreed upon, the range of protein TEF is between 20-30%, whereas carbohydrates are 5-10% and fats are 0-3%. How can you view these numbers? If you analyze the consumption of 100 calories of protein with a 30% TEF, then you burn about 30 calories just by metabolizing the food and end up with only 70 calories “consumed.”
To the strength training part of the equation, protein helps build lean muscle mass. More muscle mass accelerates metabolism, leading to more significant calorie burn, even at rest.
Now That You Know What Proteins You Should Eat, How Much Should You Consume?
No amount of protein is set in stone, but if you want to lose weight, which you do since you’ve had weight loss surgery, then eat roughly 0.75 to 1 gram per pound of your total body weight. If you are highly active and into significant strength training, these numbers may be closer to 1 to 1.5 grams per pound of body weight.
So, there you have it—a quick look into protein, the essential nutrient for healing your body post-surgery and a key to the overall success of your weight loss journey. Speak to the SAMPA team if you need more guidance, and in the meantime, best of luck on your bariatric journey!
