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Everything you need to know about Protein!


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:

1. Helps with weight management

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. Visit our Macro calculator to see how many grams of protein you need to support weight loss 

2. Supports muscle growth and maintenance

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.

3. Boosts metabolism

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.

4. Helps regulate hormones

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.

5. Promotes satiety

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.

Let’s explore the various sources of protein:

Animal protein sources:

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:

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 protein sources:

Dairy products, such as milk, yogurt, and cheese, are also a great source of protein and can help support weight management.

Protein supplements:

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.

Easy bariatric recipes:

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:

  • Grilled chicken breast with a side of roasted vegetables
  • Baked salmon with a quinoa and vegetable salad
  • Scrambled eggs with a whole grain English muffin and avocado
  • Turkey and cheese roll-up with lettuce and tomato
  • Grilled shrimp with a side of steamed broccoli

Plant protein sources:

  • Chickpea and vegetable stew with brown rice
  • Portobello mushrooms stuffed with quinoa, nuts, and vegetables
  • Bean and vegetable chili served over brown rice
  • Lentil and vegetable soup with a side salad
  • Grilled tofu with a quinoa and vegetable salad

Dairy protein sources:

  • Greek yogurt with fresh fruit and honey
  • Cottage cheese with a sliced peach and a handful of almonds
  • Milk and banana smoothie with a scoop of whey protein powder

Protein supplements:

  • Whey protein shake with milk or milk alternative, frozen berries, and a banana
  • Meal replacement shake with whey protein, almond milk, and frozen fruit/ veg

Top tips!

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:

  • Focus on lean protein sources, such as grilled chicken breast, baked salmon, and tofu.
  • Include plenty of non-starchy vegetables, such as leafy greens, broccoli, and peppers, to help keep calorie and carbohydrate levels low.
  • Choose whole grain options, such as brown rice, quinoa, and whole grain bread, to provide fiber and essential nutrients.
  • Use healthy cooking methods, such as grilling, baking, and steaming, to keep meals low in fat.
  • Avoid high-calorie condiments, such as heavy sauces and dressings, and opt for low-fat options instead.
  • Use a portion control plate 

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.

Sharing his achievement across social media with the caption

"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

If you are interested in a gastric procedure such as the gastric band, gastric sleeve, gastric bypass or ESG. You can contact our expert team today and book a free consult with one of our weight loss surgeons.


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