How Much Protein Do You Need?
It is known from laboratory studies that adults need just under 1 gram of protein per kilogram of weight daily. That’s about 8 grams for every 20 pounds of body weight. However, during a period of strict calorie restriction, the National Academy of Science Institute, Institute of Medicine, Food and Nutrition Board recommends a minimum of 65-70 grams of protein per day.

Animal Protein Sources Vs. Vegetable Protein Sources
There is a fierce debate over which type of protein is better. From the medical or personal health standpoint, there just isn’t enough evidence to argue that one type of protein is better for you than another. Protein comes as a package of several nutrients that can make a big difference in your health. The bottom line is that animal and vegetable protein all by themselves have roughly equivalent effects on health. What matters is the entire package – not only the protein itself, but how it is prepared.

Protein & Weight Loss
Balancing carbohydrate calories with protein calories is widely promoted as a strategy for losing weight and keeping weight steady. There are two reasons a higher protein diet is more effective than a low-calorie, high carbohydrate diet. First, high protein foods slow down the movement of food in the digestive tract, which mean you feel full for longer. Second, protein’s rather gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and the quick fall that occurs after eating a rapid digested carbohydrate meal.


Following bariatric surgery, a diet high in protein is preferable in an effort to maximize body fat loss and maintain lean body mass (muscle). A study published in the Annals of internal Medicine on May 2004, showed that a high-protein, low-carbohydrate diet does not promote higher weight loss, but does promote higher body fat loss. During active weight loss, study participant’s serum triglyceride levels decreased more and HDL cholesterol (good cholesterol) increased more.


Carbohydrates are the body’s preferred energy source. By restricting carbohydrate intake, the body is forced to use your fat stores for energy. However, the American Heart Association guidelines should be kept in mind. Total protein intake should not exceed 100 grams a day. The selected protein foods should not contribute excess fat, saturated fat, or cholesterol. Total fat should be 30% or less of total calories, saturated fat should be 10% or less of total calories and cholesterol should be 200 mg or less per day.

Protein Shakes
Adequate protein intake is crucial after bariatric surgery. Due to the rapid weight loss, it is important to obtain adequate protein through diet to maintain lean body mass. The first few months post surgery, the easiest way to consume protein is by drinking protein shakes. Protein shakes are easy to drink and will provide the most protein per volume.

You may need to try different protein shakes, as taste changes over time following surgery. It is very important to try different protein shakes even before surgery - taste is very personal. I have learned this from tasting samples given to me by people and by recommending shakes I liked. Once you are in ketosis, your taste buds will change. It helps to make the shakes as cold as possible (if you can tolerate temperature extremes) and “dock” them up. It's amazing how little it takes to make a protein shake taste really yummy.

Some people prefer protein powders, claiming they have less of an after-taste. Powders may allow more flexibility with texture and concentration. Powder shakes can be mixed with water, skim milk, soymilk or a dairy beverage. Certainly use a blender for thorough mixing. A hand mixer is great! It fits right into the cup and it is easy to clean.

Several ready-to-drink shakes are also available. Some are shakes and other are drinks. A little more variety makes a somewhat monotonous diet more interesting. Ready-to-drink shakes are also more palatable very cold.

Protein shakes should supplement the diet at least until 65-70 grams of protein can be consumed via food alone – that may take several months. Some bariatric programs encourage people to stop drinking protein shakes as soon as possible, stressing the importance of getting the digestive system used to food again. I would discourage anyone to stay on protein shakes only for an extended period of time. The digestive system will take long to adjust to food again. But protein shakes should be used to supplement the diet indefinitely.

Since little is known about the exact amount of protein is absorbed via the gut after gastric bypass surgery and most people do not eat perfectly every day, having a protein shake daily (regardless of how far out one is post-operatively) is a way to ensure adequate protein intake. Just be creative and enjoy something different everyday!

The most common type of protein is whey protein isolate. This type of protein is highly filtered making it less gritty. Also since more of the lactose and minerals are removed, these products are less chalky and have less of an after-taste. This gives the product a better taste.

Whey protein isolate is the most filtered type of protein and contains the lowest amount of lactose. However, some people do experience “dumping syndrome” from taking a highly filtered protein that is absorbed quickly. Should you experience diarrhea and /or increased gassiness from using a whey protein isolate powder, first mix it only with water to see if the symptoms resolve. You want to make sure that the symptoms are not due to lactose intolerance, which is not uncommon after mal-absorptive surgery. If the symptoms persist when the whey protein isolate is mixed with water, then the whey protein itself is most likely the culprit. Try switching to a whey protein concentrate, a whey protein blend or soy protein.

We have chosen a variety of protein shakes and drinks – whey protein isolate, whey protein concentrate and protein blends. We hope you will like our protein shake and drinks choices!!!

Protein Bars
Energy bars were created to fuel endurance athletes but they have morphed into a confusing array of varieties: protein bars, cereal bars, snack bars, nutrition for women bars, low fat bars, low carb bars, and low in carbs bars. Companies that market these bars promise world-class energy, complete nutrition, more muscle, and weight loss or maintenance. Some bars are marketed as meal replacement and some as snacks. According to Consumer Reports, Americans spend more than $1.4 billion a year on such bars.

Look At The Ingredients
Not all bars live up to their “good for you” image portraited by their adds. Labels can sometimes be a poor guide to what these bars really contain.

Some bars derive most of their calories from the same nutrient, although they are marketed differently. For example, the PowerBar Performance marketed as an energy bar, derives almost 80% of its calories from carbohydrates. The Balance Bar, also marketed as an energy bar, provides a 40-30-30 ratio of carbohydrate-protein-fat popularized by the “Zone Diet”. These bars are very different when it comes to their energy source, yet many people may use the, interchangebly.

Cereal Bars like the Quaker Chewy Low Fat Granola or Kellogg's Nutrigrain Cereal Bars are marketed as cereal bars. Yet, both have very little of the fiber (only 1 gram per serving) or protein found in a bowl of high-fiber cereal and milk.

Bars like the Carb Solutions and Met-Rx Plus are marketed as high protein bars, but they contain saturated fats like palm-kernel oil. The Met-Rx Plus Bar contains 6 grams of saturated fat, more than the 5 grams found in a pack of Reese's Peanut Butter Cups (that does not mean you should have the Reese's instead). Some of the high protein low carb bars also contain partially hydrogenated oil, which indicate the possible presence of trans fats.

Some bars are full of high-fructose corn syrup. Many can have as much as 7 teaspoons of sugar. That is half the amount of sugar found in a can of soda (12 teaspoons of sugar) and more than the 6 1/2 teaspoons of sugar found in a pack of Peanut M&Ms.

Sometimes that only difference between a candy bar an energy bar is the vitamin and mineral fortification. Most bar fortification will exceed 100% of the Daily Value for any vitamin and mineral. Check labels and remember that you are getting vitamins and minerals already from your daily vitamin / mineral supplements.

Most bars don't contain “extras” such as caffeine, ginseng, or guarana which are stimulants; but some bars may. Make sure you scrutinize labels and avoid bars with unnecessary or questionable additives.

If most of the ingredients are words that can't be pronounced, the less natural the bar is. It is difficult to find bars that contain mainly natural products since the additives extend the shelf-life of the product. Look for bars that are low in saturated fat and sugars. “Real food” in the ingredient list (whole grains, dried fruits) is a plus.

Eating Energy Bars For Exercise Fuel
Most bars claim to provide “energy” to fuel physical activity. “Energy” is just really a fancy word for the calories derived from protein, carbohydrates and fats. Most of us do not exercise intensely enough to need more protein, carbohydrate or fat than we can obtain from our diets.

Carbohydrates are recommended pre-exercise for sustained energy and a combination or carbohydrate and protein to replenish depleted muscle energy stores post-exercise. However, for someone trying to avoid weight gain, an energy bar is not the best way to fuel a 30 to 60 minute workout. An energy bar before or after an exercise session, won't do anything real food won't do. And real food is apt to be more satisfying.

Food For Thought
For the 240 calories found in some energy bars, you can eat an apple and half a turkey sandwich with lettuce, tomato and light mayo.

Where Energy Bars Fit In The Bariatric Diet
Energy bars should NOT be added to the diet at least until 6 months post-surgery and ideally 1 year post-surgery. In some cases, people may be advised by their dietitian to supplement the diet with a high protein bar if protein food sources are not well tolerated. The key here is SUPPLEMENT THE DIET with a protein bar.

Energy bars are good to have when “on the run” (but you still need to eat slowly and chew very well) so meals are not missed. Eating an energy bar that does not pack allot of calories is a convenient way to keep from getting too hungry and eating too fast or too much later.

If consuming an energy bar to replace a meal, look for a bar with at least 20 grams of protein and 300 calories or less. During months 6 to 12 most people consume 800 - 1000 calories a day. Therefore a meal may be anywhere from 250 - 330 calories.

If consuming an energy bar to “hold over” until the next meal and keep from getting too hungry, look for a bar with 150 - 200 calories. It is ok to choose a bar that is not extremely high in protein. Try to choose a wholesome bar. Make sure your next meal, will be mainly protein foods. Keep in mind, that just ¼ - ½ a bar may do the trick. Save the rest for another time. The idea is to keep from getting too hungry until the next meal, but not make yourself too full for the meal.

It is a good idea to always have an energy bar in your purse or briefcase, just in case find yourself in a situation where you might be late for your meal or might miss it. An energy bar is also a good idea when traveling - airplane food or snacks are not always bariatric friendly.

Energy bars should have a limited place in your overall diet. Energy bars should not be eaten on a regular basis to provide energy for a workout or as a snack. Energy bars should never be chosen over food if real food is available. If you have a craving for something sweet, an energy bar does have nutritional edge over candy, since many are lower in fat and sugars than candy bars. And some bars might be less likely to cause a quick sugar surge followed by a sharp drop in blood sugar, which causes hunger.

Remember, protein food sources, fruits, vegetables and other whole foods can offer superior nutrition and may cost much less!