Why do we always talk about protein? Well, protein is one of the essential macronutrients required for our body to function properly as well as playing a crucial role in weight management. Here are a few reasons why protein is so important:
Protein is known for its ability to help control hunger and increase feelings of fullness, which can lead to reduced calorie intake and weight loss. Additionally, protein has a high thermic effect, which means that your body burns more calories digesting protein than it does digesting other macronutrients.
Protein is the building block of muscle, and consuming enough protein is essential for repairing and rebuilding muscle tissue, especially after exercise. This is particularly important for people who are trying to lose weight, as losing weight can lead to muscle loss if not properly managed.
Protein is more metabolically active than other macronutrients, which means that it takes more energy to digest and metabolize protein. This can help boost your metabolism and increase the number of calories you burn each day.
Protein helps regulate the hormones that control hunger, including ghrelin and leptin, which can help keep you feeling full and reduce the likelihood of overeating.
Protein is known for its ability to promote satiety and reduce hunger, which can be especially helpful for people who are trying to lose weight.
Animal protein sources are some of the most complete sources of protein and contain all the essential amino acids that our body needs. These include meat, poultry, fish and eggs.
Plant protein sources include legumes, beans, tofu, nuts, seeds, and grains. Although plant-based protein sources are less complete compared to animal protein, they are still an excellent source of protein and should be integrated into your meals for a more balanced diet.
Dairy products, such as milk, yogurt, and cheese, are also a great source of protein and can help support weight management.
Protein supplements, such as protein powder, are also a popular source of protein. These supplements can be used to increase protein intake and can be convenient for those who have busy schedules and do not have time to prepare high-protein meals.
Including a variety of protein sources in your diet is important, not just for weight management, but also for overall health as someone who has had bariatric surgery. Here are some meal examples for each protein source:
Animal protein sources:
Plant protein sources:
Dairy protein sources:
Protein supplements:
It’s also important to remember that when following a bariatric diet, portion sizes should be smaller than a traditional meal. Here are some tips for making the above meal examples bariatric-friendly:
By following these tips, you can create bariatric-friendly meals that are focused on animal and plant based protein sources and are nutritious and delicious.
"And finally a culmination of a lifetime of academic efforts! Huge thanks to all my family, colleges, collaborators and my patients." He recieved applaud and congratulations from collegues and other MVPs in the field of bariatrics and weight loss surgery
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