Weight Loss Surgery Forums

Are You Getting Enough Protein?
by Christine Gerbstadt, MD, RD

Americans are the best fed people in the world. In this land of plenty, it comes as no surprise that more than 60 percent of adults are overweight. For decades, we have heard that Americans get more than enough protein, but surprisingly, you may be at risk for not getting enough protein in your diet. The following information can improve your nutritional health if you are at risk.

Do you need a diet higher in protein?

You may need more protein if you are:
1. On a weight-loss diet.
2. A weight loss surgery patient.
3. Over 50.
4. Physically active, whether an athlete or just beginning an exercise program.

Why do you need protein?

1. To maintain muscle mass. Physical activity and aging cause muscle breakdown, and the body rebuilds muscles from protein in the diet.
2. To support metabolism. Muscle mass drives the body’s calorie use. The more muscle mass, the more calories you need to maintain your muscle.
3. To account for increased needs and less efficient absorption of protein. Weight-loss surgery changes the way your body can accept food by decreasing the absorptive surface area, which means that small, frequent meals with protein will better meet your nutritional needs.

How much protein do you need each day?

To calculate your protein needs if you have higher requirements, multiply your body weight in pounds by 0.5 (moderate) to 1.0 (high) to get the number of grams of protein per day. For example: If you weigh 250 pounds, multiply 250 by 0.5 = 125 grams of protein per day for moderate intake or multiply 250 by 1.0 = 250 grams for higher intake. People not needing these higher amounts can multiply their body weight by 0.5 to 0.8 to get their recommended grams of protein per day.

What is the best way to eat enough protein?

Divide your protein intake throughout the day for better absorption. Take the total amount of protein calculated above and eat servings from an excellent source three to six times daily. So, if you need 125 grams of protein each day, you can start with six small meals, each containing 21 grams of protein. Use the chart below to calculate grams of protein from excellent protein sources.*

*Data from www.usda.gov

Where can you get help from an expert?

A Registered dietitian is a science-trained professional who can teach you how best to meet your protein and other dietary needs. Many registered dietitians specialize in weight-loss surgery and weight-loss diets. A registered dietitian is able to personalize a meal plan just for you.

Recipes to get you started:

PROTEIN SMOOTHIE

Ingredients
• 1 ounce whey protein powder (You can use flavored powder or unflavored and add unsweetened cocoa powder, vanilla extract, or the unsweetened flavoring of your choice with your favorite non-caloric sweetener to taste.)
• 8 ounces unsweetened, low-fat soy milk
• A few ice cubes

Directions
Whirl in blender and enjoy (one serving) immediately.

Calories: 213, Protein: 31 grams, Carbs: 10 grams

PROTEIN LOVER’S HEALTHY OMELET

Ingredients
• 6 egg whites (You can use fresh or reconstitute dehydrated egg white powder according to the directions.)
• 1 cup raw washed baby spinach
• 1/2 cup sliced mushrooms
• 2 tablespoons minced onions
• 1 teaspoon grated Parmesan cheese
• 2 tablespoons olive oil for cooking
• Salt and pepper to taste

Directions
1. Sauté the onions in a small amount of olive oil until translucent; add mushrooms and cook until soft.
2. Add baby spinach and heat until "wilted."
3. Set aside vegetable mixture.
4. In same pan, cook egg whites as an omelet and spoon vegetable mix on top of egg whites.
5. Fold over onto plate; garnish top with the grated Parmesan cheese.
6. Add salt and pepper to taste.
7. Serve and eat while piping hot.

Calories: 314, Protein: 32 grams, Carbs: 7 grams

Christine Gerbstadt, MD, RD, is uniquely qualified as both a practicing physician and registered dietitian. She received her residency training at the Brigham and Women’s Hospital of Harvard Medical School in Boston, MA, and board certification by the American Board of Anesthesiology. She completed a dietetic internship and Master of Public Health degree from the University of California at Berkeley.

What are some of your favorite protein recipes? Share them in the comment section below.