As moms, we spend a lot of time juggling the 5,000 different tasks we're doing (and the 20,000 other ones we're thinking about!)... the LAST thing we want to do is think and plan more as we try to lose that baby weight!
That's why little tips, swaps, and tricks that take literally no extra time are the key.
It's like having a magic wand or the Staples easy button, and who DOESN'T want to take advantage of THAT?
One of the biggest ones I use with my coaching moms is protein swaps.
First, what's the big deal about protein?
I don't want to try to sell you on eating more protein without you knowing why it's important...
Protein makes up every single part of our body:
Skin, hair, nails, & bones
Organs (liver, brain, arteries, pancreas, etc)
Blood (Hemoglobin is a protein in blood that carries oxygen)
Enzymes (important for digestion and tons of other functions)
Hormones (including reproductive, stress, and hunger hormones)
Antibodies (to fight off the viruses your little humans bring home constantly. Very important)
Most importantly for weight loss, it provides the building blocks for muscles. Muscles obviously help us move and function and provide the "toned" look many of us want. They also burn more calories, so the more muscle you have, the more calories you burn, the more you can eat without gaining fat. Pretty awesome, huh?
On top of ALL of this, eating more protein keeps you full longer and burns slightly more calories to digest!
Unfortunately, despite it's importance and all these AMAZING benefits, most moms aren't eating enough. This is especially true if you are the type that ends up eating your kids' leftovers and whatever you find in the pantry for lunch (no judgement here, I've been there too!).
What is the ideal amount of protein?
Ok, so how much should you be eating?
1g per pound of ideal body weight, so about 120-140g each day for the average woman.
If you've been under-eating protein, this can feel like A LOT!
What food has protein in it?
Fortunately, tons of food!
Good sources of protein include meat, seafood, lentils, beans, dairy products, eggs, tofu, seeds & nuts.
Most are a combination of protein and fats or carbs (or both!), so to get the most bang for your buck protein-wise, go with leaner options (ex: low fat, non-fat, lower fat percentage).
Hold on before you go crazy with the protein!
Our digestive system isn't a huge fan of sudden, major changes in what we're eating. It can lead to unpleasant side effects like gas, bloating, constipation... obviously things we'd rather avoid!
That's why it's important to go slow when making any major changes in our eating habits.
On top of this, it can be difficult to stick with a massive diet overhaul. It can feel really overwhelming!
That's why one of the best ways to ease into increased protein is with protein swaps.
What's a protein swap?
A protein swap is when you simply take one food that's lower in protein and switch it out for a higher protein option, while ideally retaining the flavor and experience of the original food.
This is the easiest way to get more protein without feeling like all you do is eat protein 24/7.
So before you go buy everything at the grocery store with the word "protein" on the label, check out these easy changes you can make to the foods you're already eating.
The top 10 EASY protein swaps I recommend to my coaching clients, so they can increase their protein without drastically changing what they eat:
Instead of eating 3 whole eggs... swap for 1 whole egg + 2 egg whites
Instead of chicken thighs or drumsticks... swap for chicken breast
Instead of using ground beef in recipes... swap for ground turkey or chicken
Instead of using 85% lean ground turkey or beef... swap for 90-95% lean
Instead of pork loin... swap for pork tenderloin
Instead of regular yogurt... swap for greek yogurt
Instead of sour cream... swap for greek yogurt
Instead of white bread... swap for whole wheat or protein bread
Instead of regular noodles... swap for whole wheat, or better yet lentil or chickpea pasta
Instead of baking with white flour... swap half of it for whole wheat flour
Ok, I know that's a lot of options there, but don't feel like you need to try all of these at once.
The goal is to slowly make small changes that feel easy to do, so just pick 1-2 to try this week and you can add another next week.
Soon you'll see your protein intake up where it should be and you'll be surprised by how much better you feel!