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Tiny Tummy Tips, Issue #33- Protein Palooza
June 07, 2023
Tiny Tummy Tips, Issue #033 -- Protein, Protein, Protein
In this issue:
Debunking the Myth of Weight Loss MagicI’m here to spill some truth tea on a hot topic: protein and weight loss.
You’ve heard the hype about this wonder nutrient: how it can torch fat, sculpt muscles, and even grant you the power to leap tall buildings in a single bound. Okay, maybe not that last one ;)
Protein is indeed a rockstar when it comes to weight management. It keeps you full for a long time, boosts your metabolism, and helps preserve precious muscle mass.
However, when you’re not losing weight, the problem is NOT that your diet is too low in protein….despite misinformation perpetuated in the bariatric world telling you otherwise.
Certainly, aim to get the amount recommended by your surgery practice (usually 60-80 grams daily).
But let me drop a truth bomb here: eating more and more and MORE protein won't magically make you shed more pounds…or lose weight faster. Gasp!
Imagine this: you're at a swanky buffet, and the protein section is calling your name like a siren. You pile your plate with grilled chicken, shrimp cocktail, cheese balls, deli turkey, hard boiled eggs, and an assortment of high protein cookies and desserts. Your taste buds are doing a happy dance, but your calorie count is screaming, Hold up, buttercup!
That’s because CALORIES ultimately matter.
Just like your gas tank can only hold a certain number of gallons of gas, your body only needs a certain amount of food. If you try to put 20 gallons in a 15 gallon gas tank, it will overflow…no matter what kind of fuel you put in it…unleaded, premium unleaded or even diesel!
Similarly, you can “overflow” your body with calories…regardless of whether they’re carbs, fat or superstar protein calories.
Pro TipKeep a food journal for 1 week every month to check in on your calorie balance. It’s kind of like balancing your check book once a month!
Unveiling the Dark Side: The Health Toll of Eating Excessive ProteinToo much of a good thing can turn into a not-so-good thing.
Beyond the glossy facade of protein's popularity lies a sobering reality- an inconvenient truth that demands your attention! There ARE potential health repercussions of eating TOO much protein.
1. The Heavy Burden on Your KidneysYour kidneys bear the weight of protein excess.
Eating protein, protein, protein, protein, and more protein makes your kidneys work overtime to process the excess. This places an unrelenting strain on them.
And what do you think happens when something (or someone!) is forced to work, work, work, work, work?!
You guessed it…burnout and/or injury.
Prolonged overload may compromise kidney function, potentially leading to chronic kidney disease, urinary disorders, and kidney damage.
2. An Unbalanced Internal EcosystemNature thrives on equilibrium, and your body is no exception! Eating too much protein disrupts the delicate balance within, throwing your internal ecosystem into disarray.
As the scale tips towards an overabundance of protein, your body responds by increasing the production of something called uric acid—a byproduct of protein metabolism.
This surge in uric acid can trigger a cascade of adverse effects, including gout, kidney stones, and joint inflammation, robbing you of your vitality. Not good!
3. Digestive DilemaIn the pursuit of protein-packed meals, fiber often gets neglected. Excessive protein consumption often sidelines fiber-rich foods, leading to a shortage of dietary fiber!
Digestive distress: constipation, bloating, and/or irregular bowel movements. No fun!
4. A Price Paid by the PlanetWhile the focus thus far has been on YOUR personal well-being, you must also acknowledge the grave toll excessive protein consumption has on OUR planet.
“When a butterfly flaps its wings, the effects are felt around the world.”
The insatiable demand for animal-based proteins fuels the intensification of livestock farming, with devastating consequences for the environment.
Deforestation, water pollution, and greenhouse gas emissions soar, casting a long and dark shadow over the future of our fragile planet. Just sayin'. ;)
The Bottom LineProtein is the foundation of the bariatric diet.
So, eat your protein… but not excessive amounts. Aim to hit the goal you’ve been provided. More is NOT better.
Excess protein won’t help you lose MORE or FASTER. In fact, excess protein isn’t good for your body or the planet!
If you need help with your protein goal or are experiencing menu fatigue and need some new ideas, lets work together!
Pay It ForwardTiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.
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Comments? Ideas? Feedback?I'd love to hear from you! Just reply to this e-zine and tell me what you think!
See you in the next issue!
Suzette Kroll, RDN
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