As a weight loss doctor, I am always preaching the importance of protein to my patients. Many of them ask me how they can possibly fit more protein into their diets without eating it exclusively. Maybe they haven’t found a protein shake they enjoy, and they might be tired of hard boiled eggs and chicken breasts. Fortunately, there are many ways to supplement protein intake! Read on to learn about a few beyond the usual methods.
You may wonder why protein is so heavily emphasized in weight management. The answer is simple: it’s crucial to the process. Protein helps preserve lean muscle while supporting metabolism and strength. It keeps you fuller longer without peaks and valleys in blood sugar. After bariatric surgery, it’s especially critical, as it helps you heal, supporting your hair, skin and nail growth and helping you avoid malnutrition while you focus on smaller portions.
Adding flavored or unflavored protein to your coffee in the morning can be a great way to incorporate more protein into your diet. (As an example, I often take my coffee with collagen peptides, which have 10 grams of protein per serving.) Tea benefits more from unflavored protein options so it does not interfere with the tea’s texture or flavor.
Seek out snacks that naturally have protein in them. Add ranch seasoning to Greek yogurt, and have it with veggies for a delicious dip. Mix cottage cheese with everything bagel seasoning, and enjoy with cucumber slices. Enjoy turkey or chicken jerky, or make deli roll-ups with pickles. Edamame or roasted chickpeas can help with your crunchy cravings while providing a healthy, more natural source of protein.
While your primary sources of protein should be complete sources, there are always opportunities to sneak additional protein into your meals. If you like oatmeal, consider making it with high-protein milk or adding in Greek yogurt. If you can’t let go of pasta, switch to chickpea or lentil pasta, adding lean meat or tofu to your meal. Enhance your breakfast by adding cottage cheese to scrambled eggs to enrich the texture and add protein.
Bariatric surgery patients often find it especially difficult to incorporate more protein into their diets. If you’re struggling with this, think about how you can get the most protein per bite. Tuna packets, eggs and ricotta bakes include ample protein without putting you over the amount of food your body can take. When you’re starting out, consider what you can make soft and moist when solids aren’t sitting well.
Protein can easily become an obsession, especially for those on a weight loss or fitness journey. Remember, you don’t need all of your meals to be perfectly protein packed. Just do your best to keep protein as an anchor throughout the day. Start with small changes, incorporating a couple of the options I mentioned above or getting creative. However you choose to do it, what’s important is that you eat your protein!
