The first and foremost important ingredient in our pre and post op food plan as weight loss surgery patients is protein.

Protein offers a plethora of important benefits, but simply stated, protein is what helps us lose fat without losing muscle mass.  

There are so many protein supplement options on the market today and the list just keeps growing and growing...options are a very good thing...but with so many options how are we suppose to choose which one is the best?

Here are some tips on understanding which whey is the right whey for you!

First, lets talk about cost. It may seem that protein supplements are expensive, mostly because you're buying them in bulk. Remember your health is your priority. Consider the servings per container and remember protein shakes and powders are your meals for quite a while, your not eating a lot of "real" food. Protein shakes are essential for health during this weight loss phase, you'll phase them out after you're on maintenance. Not all proteins are created equal...start with high quality protein that you enjoy and then you can look around for other products you like.

Reading Labels...What to look for

Start by reading the labels...

Label reading can be confusing, but not when you know what to look for...

The top five things to consider are all listed on the nutritional label.

1. calories
2. fat
3. sugar
4. carbs
5. protein

• Check ingredients and grams. First look for high quality protein. It should be listed first on the ingredient label. The protein content should be as high as possible. Protein supplements should offer a complete source of protein (more on this later). So of first importance is the protein content.  

• Twenty grams per scoop is considered high. 

• After checking protein check the label for: low carbs, low sugar, and low fat with the least calories as possible. (see below). Usually if the carbohydrates and fat are low the calories will be also. 

• High quality protein is imperative, not the lest expensive. I once heard that choosing a protein supplement is like choosing a car seat for your infant...would you go for cheapest of safest? (look for an upcoming post of complete protein)

• Whey protein isolate or hydrolyzed whey is best, but whey concentrate will do in a pinch. *These proteins digest very quickly and are the ones chosen for pre and post workouts or exercise. Casein or milk protein isolate will digest much slower. These proteins are great for mid-meal snacks, meal-replacements or pre-bedtime shakes. Other drinks may contain protein blends, including egg protein, soy and/or added amino acids such as branch chain aminos or L-glutamine. 

*Do not take this to mean that you need a different protein for each activitiy as a bariatric patient, this is to help you understand the benefits and differences between protein types. 

Taste

Select a protein drink that taste good. You will be on protein supplements during your weight loss phase. It's important to find a protein drink that you enjoy. Don't expect it to taste like the best milkshake you've ever had, but can you tolerate it? What flavors do you like best? You might prefer to find one you can add your own flavor to and get creative. Find several that you like and try not to get burned out on just one flavor or product brand. I chose one staple brand that I liked with high quality medical protein and made shakes of different flavors. Then I had more than a dozen that I liked, both powder an pre-made, ready to use varieties. 

Fats

Check the fat content. Contrary to popular belief, zero-fat products are not necessarily the best. Fat limits should be around 5 grams per serving (or single digits). Some fats are healthy, such as CLA, or conjugated linoleic acid, sesame see oil and medium-chain triglycerides (saturated fat from coconuts) help to fill you up, stabilize blood sugar and burn body fat. Avoid other high saturated fats.  

Sugar 

Check the sugar content. Many protein drinks are sweetened with the artificial sugar substitute sucralose, also known as Splenda. Anything over 10 grams of sugar per serving is considered high. Keeping the sugar as low as possible will ensure that you don't have dumping. Lactose free proteins are available. Lactose is milk sugar.

Fiber

Pick a product with some dietary fiber. Enlightened protein drink manufacturers recognize the link between fiber intake and reducing the risk of heart disease and obesity. Several products offer 5 or 6g of dietary fiber per serving, which can also help to suppress hunger between whole-food meals. If the product you select doesn't have fiber you can add your own by adding wheat germ. It's better to select a good product that meets the fat, sugar, carb and protein criteria and add your own fiber. 

Where to find protein supplements

Protein supplements are everywhere from health food stores, vitamin store, grocery and specially stores, the internet and many bariatric sites. 

It's a good idea to start by researching on the internet. Some places offer samples. Once you found one you like, high quality protein that fits the nutritional requirements and taste you prefer, then shop for price comparison.   

My staple protein was Unjury Medical Quality Protein, however, I had dozens of other brands I enjoyed. I am always on the lookout for new products. Unjury is sold in large containers and also smaller packets which made easier travel. Although I never really did a lot of the high protein "shots" or "viles", they are good for traveling, especially when traveling by air.  I always made sure that when traveling that there was at least one variety of protein that I could find at a local grocery store. I did this by researching different brands and knowing my homework ahead of time, not to get caught without.

I did a lot of research to find several proteins I liked and it paid off in the end. I actually enjoyed those protein shakes! Choosing proteins are essential for good health and weight loss...so enjoy the journey, get creative and most importantly, know your protein! Look for other protein favorites and information in this section.

Yes, we can, we have many more miles to go!