As a Gastroenterologist, I realized diet is an important component of treatment of the disease process. I recommend to my patients a high-protein diet, which ideally includes 1.5 to 1.8 grams of protein per kilogram of body weight daily. Some patients with certain conditions like chronic kidney disease, diabetes with kidney involvement, gout, osteoporosis need more specialized advise when going for high-protein diet and that should be kept in mind.
The benefits of this diet include a high satiety factor which means it keeps you full for longer compared to carbohydrate diet and shifting metabolism away from carbohydrate processing, which can lead to negative health outcomes like fatty liver. However, it's important to note that even with high protein intake, exceeding your daily calorie limit will result in the excess being stored as fat.
I've been working on incorporating these recommendations into my own diet and recently discovered an effective method, especially on workout days:
The Mega Omelette
Eggs are a fantastic protein source; each large egg contains about 6 grams of protein split between 3 grams in the whites and 3 grams in the yolk.
Here's how I've optimized this:
7 eggs but only 3 yolks:
3 whole eggs (3 eggs x 6g = 18g protein)
4 egg whites (4 eggs x 3g = 12g protein)
Total protein from eggs: 18g + 12g = 30g
Topping it off:
Add 2 slices of cheddar cheese, each contributing roughly 6 grams of protein.
Total protein from cheese: 2 slices x 6g = 12g
Overall omelette protein: 30g (eggs) + 12g (cheese) = 42g
Protein Shake:
Accompany the omelette with a protein shake or drink that adds another 20 grams of protein.
This breakfast combo yields 62 grams of protein.
Caloric Breakdown:
Eggs:
3 whole eggs at approximately 75 calories each = 225 calories
4 egg whites at 17 calories each = 68 calories
Total from eggs: 225 + 68 = 293 calories
Cheese:
2 slices of cheddar, averaging 100 calories per slice = 200 calories
Total from cheese: 200 calories
Protein Shake: Approximately 200 calories.
Thus, the entire meal (Mega Omelette + Protein Shake) provides roughly 70 grams of protein and 693 calories in one session. You can skip the protein shake if you are not a fan of it.
Why This Works:
This approach allows me to meet nearly half of my daily protein requirement in one meal, providing around 500 calories from the omelette alone, plus roughly 200 from the drink. This often means I don't need lunch, or if I do, it's minimal. An afternoon snack and a protein-rich dinner round out the day.
Looking Ahead:
I'm continually seeking new, sustainable methods for high-protein lunches and dinners. I'll keep sharing as I find more effective strategies.
Krishna Rayapudi MD DABOM
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