#31: How much protein should a new mum eat to lose baby weight?

Nutrition has never been more confusing than now. Every year there is a new research-based trend that promises great results to anyone who will try it. Yet obesity and hormonal related health issues are still a growing health problem.

This week I saw Max Lugavere’s post about protein. He encourages everyone to make protein the centre of every meal and each snack to maximise satiety per calorie. His post then explains caloric value of protein and briefly talks about fibre and hydration.

Just so you know I am an absolute fan of Max. I love his book “Genius foods” and his work. Yet this post didn’t really feel right to me because it suggests that high protein diet is the solution for everyone[1]. Even though Max doesn’t really call it a high protein diet this is how I understood it. I don’t disagree that eating protein with every meal is good advice.

Chicken fillet, hummus and stewed veggies. One of my favourite dinners. But now, as I don’t train as much half a chicken fillet is enough for me.

Yet I think there is more to healthy nutrition, especially for women.

High protein diets have been recommended as the best way to get lean and keep our cravings at bay for a while now.

Protein is an important macronutrient.

It plays many critical roles in the body. It does most of the work in cells and is required for the structure, function, and regulation of the body’s tissues and organs. It also helps manage blood glucose, burn body fat and regulate the appetite.

Everyone needs protein in their daily nutrition.

Yet the amount every person needs is very individual. It depends on your body type, genetics, lifestyle and may change with age. Overeating protein is as bad as overeating fats or carbs.

Too much of anything is just too much.

The truth is that you have to find your ratio of protein, fats and carbohydrates that will keep your cravings at bay, help you achieve and maintain your ideal weight, enjoy high energy and robust health and prevent and reverse disease. In his book “Metabolic typing diet” William Wolcott explains how a “one approach fits all” doesn’t exist and you have to customise your diet to what your body needs.

Another leading expert in the world of holistic wellbeing Paul Chek promotes this approach and recommends it to his practitioners with great results. It takes a bit more time for you to find what works for you but you’re the only person who can do it. You can take this Chek Institute Nutrition and Lifestyle Questionnaire to find the starting point for you.

When it comes to nutrition, women need to take one more aspect into consideration.

Our menstrual cycle.

As our hormones fluctuate within each month, we may need to slightly adjust the ratio of fats, protein and carbs depending on our menstrual phase.

I start most days with egg, avocado, slice of homemade bread (we have a bread machine) and bunch of spinach. I love it and it keeps me full till our early lunch (about 4h later)

What and how much we eat will change as our hormones change.

During follicular and ovulatory phase female metabolism slows down, we have less cravings and more energy. We need and crave less food than in the second part of our menstrual cycle: luteal and menstruation phase. During the second part of our menstrual cycle we should eat a bit more. As our metabolism is faster we will burn those extra calories. If we try to always eat the same amount of food, no matter what phase we’re in, we may end up binging as our body literally needs more during the second part. Isn’t it fascinating and freeing to know that eating more before our period is absolutely normal? It is for me.

This is different for men. The male body works in 24h cycles, not a 28 day one[2]. Women and men cannot follow the same nutrition approach and stay healthy. We have to get in sync with our body. Alisa Vitti explains that in more detail on her book WomenCode which I highly recommend. You can also look for more information in her FloLiving blog.

Many women I know are also scared of eating fats. But it turns out that women may need more fat in their diet than men. Choose healthy fats and enjoy lovely tasting foods. You still have to find your perfect macronutrient ratio but don’t cut off fats from your daily meals.

Right after having a baby nutritional needs change again.

I love soups. I cook them from scratch, starting with chicken stock (or broth) and then adding different veggies. It has to be with meet otherwise I will be hungry very quickly. I also like adding lentils, beans, seeds and olive oil.

The postpartum time is so confusing. There is so much going on. Our body has changed, our emotions and hormones are all over the place and the life is focused on the new family member. But we have to nourish our body to recover, repair and have the energy (and milk) to take care of the little one.

In the first days postpartum a new mum needs to focus on foods (if possible it is best to prepare in advance or ask someone for help in those first few weeks) that support elimination and ease of digestion followed by foods that will help rebuild blood and life force. In those first weeks the best choices are foods that are warming, easy to digest, mineral rich and collagen dense. Chicken or beef bone broth are easy to make (all you have to do is chuck all ingredients into a slow cooker and let it “brew”) and nutritious.

We may be tempted to jump straight into our pre pregnancy eating habits that helped us to keep a healthy weight before, but this will add more stress to your recovering body. Cold and raw foods like salads or smoothies are too challenging for the healing body and may deplete you more. Cooked and warm soups and stews will be the most nourishing.

Foods like beef, chicken and eggs, black sesame seeds, dates, cooked grains, carrots and soups help build blood after giving birth[3].

In her book “The fourth trimester” Kimberly Ann Johnson explains that saturated fats from grass fed cream and butter, and other animal protein will give the body the basic building blocks to strengthen organ tissues, ligaments so they can return to a robust and stable structure. A good habit is to add a tablespoon of grass-fed ghee, butter or coconut oil will help healing your tissues and via mils will contribute to baby brain health development.

During the first months after having a baby really listen to your body and eat as much as you need. It isn’t the right time to count calories. Focus on healthy, balanced meals and don’t worry if your baby weight isn’t disappearing as fast as you have imagined. It will go, I promise. It may just take a bit longer (or not, it is very individual)

To sum up, we all need protein in our diet. The right amount of protein.

My advice would be to make a variety of vegetables the main focus of each meal. We all need veggies and most people don’t eat enough of those while overeating both protein and carbs. Add tasty and nutritious protein, fats and carbs and your every meal will be balanced and nutritious. Keep on testing different ratios of meat, carbs and fats to find the one that works best for you (keeps you satisfied for about 3 hours after each meal, makes it easy for you to digest, keeps your mood up, energy high and sharp brain) and don’t forget to eat fermented foods plus drink your water.

There is no one fit all solution but there is one for you.

With Love,

Karo

[1] This is my interpretation of the post but I understand that each person may understand it slightly differently.

[2] Average female cycle.

[3] “The fourth trimester” by Kimberly Ann Johnson