How do you get all your protein in?
on 2/20/13 2:08 am
I aim for 21 g of fiber a day and make it most days. But I'm pretty far out.
This is what I ate, how much I exercised, and what weight loss I experienced the first year:
http://fattyfightsback.blogspot.com/2010/07/calories-protein -carbs-exercise-weight.html
I don't have fiber in there but I could go look it up at some point. I think I was getting about 16 g a day at first.
What I do is have a protein shake every morning. That way I get in about 1/3 of my protein right off the bat and I don't have to force myself to eat great quantities of meat at every meal for the rest of the day. That way I can eat more veggies, which I like. I generally eat them 3x a day -- lunch, afternoon snack and dinner.
Also, the iron supplements most people get OTC pre-WLS are ferrous sulfate and it does constipate you. But it's not well absorbed post-op. Instead you should look into heme iron and carbonyl iron. Heme is like eating liver in a pill and it doesn't constipate you, you can take it at the same time as calcium and you don't need acid to break it down. Carbonyl does need acid so I get mine with Vitamin C built-in but it also is gentle on the stomach. Both are well-absorbed by us freaks.
Btw, calcium is also constipating and we have to take a lot of that. 
MacMadame,
Thanks for the fiber tips. I take Ferrous Gluconate now, but it sounds like I'll need to switch to one of the types you suggested. Will do some research on that. There's a protein drink called "Zoic" - my b-in-law used it during his pre-op and early post-op for VSG at the Cleveland Clinic. It does have a few grams of fiber, so maybe I'll get some of those for early days when veggies are not really an option. I also put chopped spinach in my smoothies, I have a super strong blender that really grinds everything up, so maybe at Full Liquid or Soft Food stage I can get some spinach or kale in that way. I'm gonna have to make sure the veggies I choose to eat are the highest fiber.
My surgeon's requirement is 60 grams per day, but she said her most successful weight loss patients aim for 80 grams. I get between 80-100 grams not problem. I drink 2 high protein shakes a day (Premier Protein has 30 grams and Unjury has 21 grams), that's 51 grams in 2 drinks. I eat my protein first (usually chicken) and usually 2 tablespoons of a vegetable.
Here is what a day might look like for me...gym days help me stay on track with my fluids better.
20oz water at the gym
11oz Premier protein shake after the gym- 30 grams
Breakfast- 2 egg bits and 8 slices of turkey pepperoni
Snack- diet hot coco
Lunch- 2 Turkey meatballs and 2 tablespoons sauce
Dinner- 2 oz of baked chicken, 2 tablespoons vegetable, 1-2 tablespoons mashed potato/sweet potato
Snack- 6 tablespoons sugar free/fat free banana cream pudding
I will also drink another protein shake today
That puts me at 620 calories, 27 carbs and 94 grams of protein
Jessica
(HW: 305) (SW: 271.9) (33.1 lbs lost prior to surgery) (MsJexi on MFP)
I am really sticking to restrictive diet and I HATE protein drinks so I get mine through food...I eat 3 oz cod and cottage cheese most every meal...because it works for me...that gives me 90 grams of protein...I am going to switch up some of my cottage cheese now to veggies, but for a while they were just too hard on my stomach. I keep my calories at about 600 every day. Good Luck...you can do it.
Breakfast - Syntrax shake made with almond milk (25g)
Lunch - 1/2 cup of baked beans, 1 slice buttered high protein/fibre flax toast (14)
Snack - Premier shake (30)
Supper - 1/4 serving of chicken/stuffing casserole (8) (delicious, but super filling)
Snack - serving of homemade pumpkin custard (7)
Add in a couple of mugs of coffee with milk and my totals are:
90 grams of protein, 70 of carbs, 16 of fibre, 757 calories
That's a bit low on fibre for me, but otherwise pretty typical. Breakfast is commonly oatmeal with added protein or high protein/fibre cold cereal with milk. Suppers are usually higher in protein, so afternoon snack doesn't usually need to have as much. I do find it helps me a LOT to plan my day ahead.
Highest 303.4, Surgery 263, Current 217.8, Goal 180
on 2/20/13 9:31 am
You do know how much protein you are supposed to get in is also based on your height right? In my pre surgery class I was told my minimum protein needed per day was 79. Right now Im shooting for two shakes a day. But I am only 9 days out. CTwo shakes comes to 70. I usually have another 8 ounc cup of chicken soup by unjury. Its a protein powder (one scoop has 27 grams of protein & I add it to warm water so that makes 97 grams of protein I had today. I have been losing a pound a day.
