Question:
Should protein shakes replace a meal???
I am so confused when I read other people saying they drink 2 or 3 protein shakes a day. Are they replacing meals with the shakes, or are they having the shakes in addition to their meals? I keep thinking you would be on calorie over load if you had 3 meals and 3 shakes. Also, does anyone feel that the shakes aided in their loss? I am 5 months out and the weight loss has really slowed down for me. How many calories should I be eating this far out???? Thanks — Tracey N. (posted on June 3, 2003)
June 3, 2003
Tracy, I don't believe in protein shakes. I believe in getting protein from
your food. However, when I plateau (whicj is alot lately at 9 1/2 mos
out), I drink a 20 oz Isopure Sport Protein Drink (160 cal, 0 carbs, 0
sugar, 40g of protein)...I drink 1 every morning for a week or so and my
weight starts to move again. Also, at 5 mos out, you should be eating
between 1000-1200 calories. Good Luck to you. Heather (open rny 8/15/02 -
305/194/150)
— heathercross
June 3, 2003
many people prefer to get all their protein from their food however, 1
small egg is about 8-10 grams of protien, 1 protien shake made with one
scoop of powder is about 20 (more depending on how it is mixed and the
size) if you are having a problem getting 60 or so grams of protein in a
day from the food you eat then i think supplimenting your diet with a shake
is a good idea. i have one for breakfast, get it over with, then i know i
hav gotten in enough for the day. good luck to you
— janetc00
June 3, 2003
It really all depends on who you ask. Everyone has a different opinion on
this. I personally believe you should do both for optimum weight loss,
since we do not absorb everything that we eat/drink. Usually, the
shakes/protein drinks are in addition to eating. I eat 3-4 small meals a
day, 1 protein drink and 1 protein bar. About 1200 calories (I'm 1 year out
and at goal) One ounce of meat or cheese or fish generally has 7 grams of
protein, an egg depending on size is only 6-7 grams, etc. So it is hard at
first to get alot from food, but that is why more frequent meals are
encouraged. As for your calories- 800 should probably be good for you.
Goodluck to you :-)
— Lezlie Y.
June 3, 2003
this seems to be a controversial topic. Many swear by shakes. and I was
taking them 1 or 2 times a day. it was slowing my wieght loss with the
extra calories. So, I did some research. I eat lean protiens, ie steak,
chiken, fish shrimp etc. fresh fruits and veggies every day, occasional not
every day bread or other grain. I can think of one frequent poster who
highly advocates very high levels of protien via shakes. I reccomend
reading into it. Those who take in excessive ( not just adequate) levels of
protein have a very high risk of osteoporosis and kidney stones. the
osteoporosis some are getting in my honest opinion may be as related to the
EXCESSIVE protein intake as much as the type or amount of calcium intake.
I think it would be nice if everyone could talk to a well qualified
dietician and have their protein requirements calculated for them based on
their height and lean muscle mass as is done where I had my surgery
(Bariatric Treatment Center) this is not just all about rapid weight loss,
but about overall future health improvement and maintenence. It is the long
term that is most important.
— **willow**
June 3, 2003
I have 5 small meals a day. Most days one of those meals is a shake. I
would never go above 2 shakes a day or a shake and a bar. If a person is
doing 6 small meals (some people are) they MIGHT be doing 3 shakes a day in
addition to 3 small meals but I doubt it. That's just a lot of shakes to
consume in one day.
— susanje
June 3, 2003
There is controversy over this. With due respect to my peers who really
aren't into shakes, I think that some of that opinion is simply taste-based
rather than nutrition-based (if folks don't like the taste of protein
shakes, of course they're gonna cite reasons why they're a bad idea).
Heck, if I didn't like mine, I'd be railing against it, too. The last
thing you want as a post-op is to put food or liquid in your mouth that has
no nutrional value (AND isn't tasty junk food either). But protein shakes
are anything *but* "junk." <P>It can't hurt for you to give
the protein shakes a try, if you can find one you like, since what you're
doing right now is not working to your satisfaction.<P>I've done two
shakes a day since I was pretty early post-op, and I still do 'em at a year
out (at goal for three months). Who knows what the future holds, but I
don't expect to develop osteoperosis or kidney stones from my two daily
shakes, since an easily digestable whey protein powder is not the kind of
protein that's hard on the kidneys or likely to contribute to either
problem (I'm familiar with willow's general concerns, but all forms of
protein are not equal in this regard). I don't use them as a meal
replacement anymore, but as an aid to my health. I'm convinced they've
helped me heal up from some post-WLS surgeries faster than I otherwise
would have, and that they've helped me build lean muscle mass and thereby
revved up my metabolism (so I can intake more calories).<P>If you
decide to try shakes, be sure you don't load 'em up with milk or fruit.
Avoid stuff like carnation instant breakfast, slimfast, ensure, boost, and
other shakes that aren't giving you maximum protein bang for your buck
(look for close to 30 grams of protein per serving, and as little of
everything else as possible -- especially sugars, since too many shakes use
those).<P>Protein shakes can be a very useful tool for a WLS postie
(as much as the pouch itself is, for some folks). I think many
nutritionists don't really see the utility of shakes beyond the early
post-op weeks, because they start seeing them as mere calorie-adders
without recognizing any of the benefits (as if they're coca-cola, or
something -- sheesh). Then again, some of these same nutritionists are
still stuck on the traditional food pyramid, too (and how well is that
workin' for most folks these days?). With the increasing popularity of
Atkins' high-protein diet concept, you gotta wonder what exactly IS wrong
with a good, easily digestible protein shake (scratchin' my head over that
one). Just my 2c. :~)
— Suzy C.
June 3, 2003
Well, I agree with Suzy. I do 6+ shakes per day (30g ea, about 160 cal).
I do 4 small meals. I don't count the protein in my food, do not have a
single clue how many cal I get in a day. I count protein shake protein g
IN and sugar g OUT, that's all. Been the same wt for 8 yrs now (WLS was 9
yrs ago), but have learned to use the shakes as a tool for volume, appetite
& craving control, as well as to keep my protein levels up. I'm very
distal, so I MUST use them, but I've never minded using them--just the
opposite. I guess you'd say I feel EMPOWERED by them.
— vitalady
June 3, 2003
just a note on EXCESSIVE protein... the kidney stones and other risks
associated with excessive protein are associated with ANIMAL proteins...
not protein drinks... that said... do what works best for you. I've found
one LARGE protein drink in the morning (more than 30 grams as my dietician
said I could absorb it) works well for me because I do NOT do breakfast...
and I know that I've gotten my protein in then if I have it first thing.
Good luck.
— Lisa C.
June 4, 2003
I am 4 1/2 months post op and I eat 3 meals a day and 2 shakes per day. I
also eat about 850 calories per day and lose 2-3 pounds per week and have
never hit a plateau. I have lost a total of 88 pounds so far. The only time
I use a shake as a meal is for breakfast because I otherwise would not eat.
It gets my day going with protein and actually for me it is a set up for a
bad day if I do not "eat" first thing in the morning. I have had
kidney stones and the key to avoiding those heinous things is plenty of
water!!!! The shakes do not keep me full at any other time of the day so to
use them as a meal for me would be kind of pointless. I truly do believe
that I would not have had such steady weight loss without them. They help
me to keep my protein intake at 75-100 grams per day of protein. Good Luck!
— Carol S.
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