“Proteins are the machinery of living tissue that builds the structures and carries out the chemical reactions necessary for life.” (Michael Behe)
When a person has weight loss surgery, the
bariatric lifestyle requires them to get adequate amounts of protein daily for
their body that’s constantly changing with their new altered stomach. A person
should attempt to eat between 60 and 80 grams of protein each day. This might
not sound like a lot, but with an egg-sized stomach, it can be a challenge. The
rule is 8 grams of protein for every kilo of body weight. To figure that number
out for yourself, multiply your weight by .36.
Protein affects the human body in many
different ways. It helps build and maintain muscle mass and acts as a source of
energy. Eating enough protein will also help keep your hair, skin and nails
strong. If your diet doesn't include enough protein, you might notice thinning
hair about 6 months to a year after weight loss surgery.
Just like not having enough protein is a
problem, having too much protein can cause the following negative challenges:
Digestive conflict: Fiber is important
to digestion. 25
to 35 grams of fiber daily is recommended if you expect to keep your
digestive tract healthy. This means pooping. Staying regular (that means
avoiding bloating, gas, and constipation) is dependent upon fiber in your diet
from complex carbohydrates (whole grains, beans, fruits, and veggies). That’s
why low-carbohydrate, high protein diets lead to digestive turmoil.
Dreadful mood: Individuals who stayed
with a stringent low-carb diet for the duration of a year or more
experienced significant negative effects on mood. People reported a link
between their low carb eating regimen and increased irritability, depression,
and grouchiness due to the lack of available carbs (sugar and starch) for
the brain to produce serotonin (the “good mood” hormone).
Heart disease: A diet that’s rich
in lean protein and lighter on complex carbohydrates doesn’t normally
cause negative health over the short term. There is caution against
high-protein diet with carbohydrate restriction over the long-term. High-protein
diets rich in red meat and full-fat dairy products can increase
the risk of cardiovascular disease if followed for
extended periods.
Ketosis (and chronic bad breath): People who go on a high
protein diet craze should ban carbohydrates (or limiting them to almost zero).
While you may experience some weight loss, you could develop chronically stinky
breath. Thanks to a state known as ketosis. Ketosis occurs when the body, due
to lack of carbohydrates, begins to utilize fat for fuel.
As the body uses up
your fat stores, it triggers the production of ketone, when emitted leave you
literally breathing out these stinky ketone chemicals. No amount of brushing,
mouth-washing, or gum-chewing will rid you of bad breath since the ketones are coming
from deep down inside your body.
Kidney damage: Super-high protein
diets seriously cause the kidneys to constantly work harder to eliminate
nitrogen from the blood. Typically, the body can expel normal amounts of
protein through the urine, but eat too much protein, and your kidneys become
stressed to rid your body of all the extra nitrogen, which can lead to
renal damage over the long term.
Weight gain: Many folks opt for
a super-high protein diet because they want to lose weight. While you may see
short-term weight loss, that weight always creeps back on and exceeds what you
started with. People often become overweight with a high protein diet compared
to those who maintain a more balanced diet.
Most everyone knows the human body can’t make
protein without food. Foods with good protein include (in grams): black beans
(21.6g), eggs (6g), cottage cheese (13g), oats (17g), turkey breast (29g),
quinoa (4.4g), guava (2.6g), fish (30g), pistachios (20g), Greek yogurt (17g),
hemp (9.75g), chia (4.7g), flaxseed (8g), almonds (6g), lentils (4.3g), and
tempeh(19g). If you need more protein than foods offer, protein supplements can
also aid in your required daily protein intake. It comes in the form of various
powders, liquids, gels, and shakes to fit your lifestyle.
“Calories from protein affect your brain, [and] your appetite control center, so you are more satiated and satisfied.”
(Mark Hyman)[i]
[i] Adapted from:
· “15 of the Best High Protein Foods “by Tallene
· “After Bariatric Surgery - Getting
Enough Protein?” by Obesity Coverage
· “Benefits of Hemp Protein”
by Lindsay Boyers
· “How Much Protein in Cottage?” by the
Dairy Dish
· “Negative Health Effects of Eating
Too Much Protein” by Emily Lockhart
· “Make Protein A Priority after Weight
Loss Surgery” by Penn Medicine
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| Protein Molecule |
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