Consume Protein In Yummier Version - Post Surgery

Weight loss surgery or fat loss surgery is collectively known as Bariatric Surgery. It alters the digestive system and is one of the most effective on-going treatments for obesity and its associated metabolic complications. Bariatric surgery can only be done when diet and exercise have failed and the person is at high risk of other life-threatening diseases like diabetes, cardiovascular diseases, sleep apnea, hypertension, infertility, etc.

Weight loss surgery involve the following methods-

Restrictive: the stomach is made smaller which helps slow down the digestion. By reducing the amount of food the stomach can hold, this method helps lessen a person’s food intake.
Malabsorption : here the structure of the digestive tract is shortened or altered; this causes food to bypass portions of the digestive tract which limits the nutrients and calories absorbed by the body.
Mixed: this procedure causes malabsorption and also limits the food intake.

Thus the digestive system is modified in several ways post-surgery, viz:

Reduced calorie intake
Increased satiety
Changes in gut hormones
Alterations in gut microbiome
Improved digestion
Reduced risk of obesity related health problems

So here comes in the hero – ‘PROTEIN’

Summed in a nutshell; we need to lose the body fat mass whereas increase & preserve the muscle mass post surgery. In this case protein plays a role of hero!

Eating enough protein is crucial after weight loss surgery. You should strive to eat between 60 to 80 grams of protein each day. This might not sound like a lot, but with an egg-sized stomach, it can be a challenge – which justifies the concept of ‘new fullness.’

Importance of protein :

It helps build and maintain muscle mass and acts as a source of energy. Eating enough protein will also help keep your hair, skin and nails strong. If your diet doesn’t include enough protein, you might notice thinning of hair about 6 months to a year after weight loss surgery.

When sitting down to a meal, start with protein. While fruits, vegetables, and other carbs are part of a healthy diet, protein needs to be a priority.

For the first few weeks after surgery, you’ll get most of your protein from shakes. However, as you reintroduce more solid foods into your diets slowly & steadily , you’ll need to make sure you’re eating protein with every meal and snack which becomes tricky for many; leading to tripping of protein further leading to issues like not meeting the satiety level, thinning of hair & hair fall, muscle loss, development of fat mass, joint pain, etc.

Here are some protein rich recipes for you, but yummier!

But should be consumed as a snack or for a change of taste and not as a whole meal

Batter up a cookie - the sattu way

Preparation time – 10 mins

Cook time – 20 mins
Course – snack
Cuisine – fusion, indian
Servings – 02
Calories – 107 kcal

Ingredients :

2 tbsp sattu flour
1 tbsp oats flour
1 tbsp raw banana flour
2 tbsp makhana powder
1 tbsp desiccated coconut flakes
1 tbsp A2 ghee
0.25 tsp baking powder
0.13 tsp salt
0.25 tsp cardamom powder
0.5 tbsp sesame seeds powder
2 tbsp organic jaggery powder
1.5 tbsp A2 milk\nut milk

Instructions :

Take a mixer grinder and pulse the sattu, oats flour, raw banana flour, makhana powder, and coconut flakes to a fine mixture.
Transfer the ingredients to an empty bowl and add sesame seeds powder, cardamom powder, cinnamon powder, salt, and baking powder.
Add ghee and jaggery powder. Lightly mix with your fingertips.
Add milk to bind the dough together until it forms a tender dough.
Cover and refrigerate the dough for 15 minutes. Meanwhile, preheat the oven for 10 minutes.
Once done, take out the cookie dough and mold it into the shapes of your choice. Ensure that the cookies are not too thick or thin. Maintain half-inch in thickness.
Arrange them on a greased baking tray. You can opt to add cashew on top.
Bake at 180 degrees for 10 minutes. Flip and bake for another 10 minutes.
Let the cookies stay in the warm oven for another 10 minutes before you take them out. Once done, let me cool completely.
Store it in airtight jars. These will stay fresh for up to a week.

Nutrition :

Calories – 107 kcal
Fat – 5.5 g
Protein – 2.5 g
Carbohydrates – 10 g

Notes :

Rich in fiber, sattu is excellent for your gut microbiome. It can ease constipation and help with smooth bowel movements. It fights acidity, flatulence, inflammation, and indigestion, too.
Raw banana flour is low in sugar and contains highly resistant starch, which makes it ideal for diabetics. Resistant starch helps improve insulin sensitivity.

All in one protein bars - balance of indulgence & Nutrition!

Preparation time : 10 mins
Total time : 10 mins
Course : dessert, snack
Cuisine : indian
Servings : 2 bars

Ingredients:

0.25 cups dates pitted
100 gm chickpeas pre soaked and dried
0.13 cup almond butter or unsalted peanut butter
0.08 cup powdered flax seeds
0.06 cup mix of pumpkin seeds, hemp seeds and sunflower seeds
0.5 tsp raw cocoa powder

Instructions:

Preheat the oven to 350 degrees.
Take a food processor and add the ingredients at once.
Keep mixing until it is well combined.
Take a square dish and place a parchment paper.
Pour the mixture into the container and then spread it uniformly.
Bake the bar mixture for about 20 minutes.
Take it out and let it cool before cutting it into pieces and munching on it.

Notes :

Dates have a Balance of many minerals like potassium zinc,copper,iron and calcium.
Perfect snack to be munched on any time during the day.
Loaded with antioxidants, fiber and protein.
Everyone can enjoy the benefits of super tasty protein bars free from the additives and preservatives made with the clean ingredients.

Sattu Cocoa Shake - Punch up the Protein

Preparation time : 5 mins

Total time : 5 mins
Course : breakfast beverage. Post-workout shake
Cuisine : indian
Servings : 1
Calories : 213 kcal

Ingredients :

2 tbsp sattu
1 tbsp roasted oats powder
250 ml almond milk unsweetened and preferably homemade

2 pcs dates
½ tbsp pre-soaked chia seeds
2 tsp raw cacao

Instructions:

Take a high-speed blender and add the ingredients.
Garnish with soaked chia seeds.

Nutrition :

Calories – 213 kcal
Fat – 3.5 g
Protein – 12.12 g
Carbohydrates – 32 g

Notes :

This sattu shake is Easy to make, inexpensive, and a fantastic way to level up your protein intake. Sattu, the superfood is a gut-friendly, nutritious, and protein fiber-rich way to replenish your body and is quite helpful in weight loss too.

Along with providing high-quality plant protein, Sattu is a good source of: