The average woman needs a minimum 60g protein per day and at least the same amount of carbohydrate for weight loss. If you stick to around 1000-1200 cals per day you will generally lose ½-1 kg per week. Men need around 80g of protein and carbs and 1200-1500 cals.
Eating too little protein, carbs or calories means you will use your own muscles and dietary protein for non-protein purposes and so may end up not eating enough although it adds up right.
- The highest protein foods are the flesh foods ie. muscle such as meat, fish, seafood and chicken @ 20g protein per 80g or 1/3 cup eg. small tin tuna or a largish cutlet.
- Eggs and legumes (eg baked beans) have 6g per 80g or 1/3 cup, making it more challenging to achieve your protein intake if you are a vegetarian with a sleeve
- Peanut butter and nuts have a significant amount @ 4g/20g (similar to cheese)
- Dairy products such as milk and yogurt are next @ 4g per 125ml or ½ cup.
- ‘functional foods’ like Up and Go Energiser @ 15g/250ml the same as aFerguson’s shake (standard Up & Go is same as milk @ 9g/250ml). Functional foods are those adapted for a specific health function.
- Musashi and Protein Revival tetra packs contribute 30g protein/375ml but are twice as pricy as the Up and Go Energiser and most people with an early sleeve cant drink the whole packet anyway
- Always best to get your nutrients from whole foods, not manufactured ones. So whey (protein) powders are a last resort. I have not come across any Sleeve patient that needed them.
- You can always make your own “functional food” at home by adding 1/4 cup skim milk powder to 1 cup skim milk. You double the protein (14g) and calcium (600g) by doing that and this helps people with a sleeve cut down on those annoying calcium supplements.
- Typically people with a band can consume enough protein without the use of functional foods. Just eat well – a palm of protein at night and half a palm at lunch or breakfast plus 2 serves dairy products each day.
- In the first 6 months of the sleeve surgery, aim for 2-3 serves of flesh foods (40-60g protein) see first bullet and 1 cup fortified skim milk or 2 dairy serves each day. (14g protein)
- Avoiding more than 4-5kg per month weight loss and doing 3-7 hours physical activity per week usually means you lose less muscle as you lose weight.