Ep 88: Bariatric Surgery | Nutrition Habits to Reach YOUR Protein Goals
This post is a companion to Episode 88 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Reaching your protein goals after bariatric surgery is one of the most common challenges at every stage of the journey — but especially in the early days when restriction is high and appetite is low. In this episode I share the practical habits and strategies that make hitting your protein goal more achievable, every single day.
First: Your Protein Goal Is Not Fixed
The commonly quoted figure of 60-80 grams of protein per day is outdated and not personalised. Your protein needs depend on your body size, your surgery type, your activity level, and where you are in your journey. And they change over time — most people need more protein as they move further from surgery, as their body changes, and as their life demands change. Work with a bariatric dietitian to get a personalised, up-to-date target.
Habit 1: Eat Regularly
You cannot hit your protein goal in one or two sittings after bariatric surgery — your stomach simply cannot accommodate enough food. Spreading your intake across five or so eating occasions throughout the day is how you chip away at your goal gradually and sustainably. Regular meals also regulate appetite and reduce the drive to graze or overeat later.
Habit 2: Use the Protein Bites Ratio
Three bites of protein to one bite of other in your first year; two bites of protein to one bite of other after that. This simple guide ensures protein is the star of every meal, without weighing or measuring. It travels with you everywhere — restaurants, celebrations, work events — and becomes automatic over time.
Habit 3: Fortify Where You Can
Adding unflavoured protein powder to soups, porridge, mashed potato, scrambled eggs, or smoothies is one of the most efficient ways to increase protein without increasing food volume. A few scoops a day can add 20-30 extra grams of protein with minimal impact on what you are eating.
Habit 4: Get Protein in Early
Research shows that getting good protein into the early part of the day significantly reduces hunger and cravings later on. A high-protein breakfast and mid-morning snack sets you up for the rest of the day — and reduces the after-dinner hunger that drives so much grazing.
Habit 5: Know Your Highest-Protein Foods
Lean chicken breast, fish, eggs, low-fat cottage cheese, Greek yoghurt, and protein powder are your most efficient protein sources — most grams of protein per small volume of food. Knowing your go-to options means you are never starting from scratch when planning meals or snacks.
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