03/11/2026
Protein is one of the most important tools in protecting your results long term. It does more than just “build muscle.” It helps:
✔ Preserve lean muscle mass while you’re losing weight
✔ Support metabolism so your body burns efficiently
✔ Promote healing after surgery
✔ Reduce hair thinning
✔ Improve energy and recovery
✔ Keep you full longer (which helps prevent grazing)
In the rapid weight loss phase, your body will lose fat and muscle if you’re not intentional. Prioritizing protein first at every meal helps protect the muscle you worked so hard to build - especially if you’re strength training.
How much do you need?
Most bariatric patients are advised to aim for 60–90g per day (some may need more depending on goals and activity level).
Simple strategy:
🥩 Protein first
🥦 Veggies second
🥔 Carbs last (if there’s room)
If you’re struggling to hit your numbers, protein shakes, high-protein yogurt, eggs, cottage cheese, and lean meats can help close the gap - especially in early post-op stages.
Remember: surgery is a tool. Protein is how you protect it.