During pregnancy, women gain weight. Ideally, this is 13-15 kg, which go away by themselves in the postpartum period. Experienced stresses contribute to this process. But often kilograms come in much larger quantities and do not want to leave on their own. The reasons for this may be a decrease in physical activity or a desire to eat "for two." The need to lose excess body volumes arises by the third month after childbirth. It was at this time that a diet for a nursing mother was applicable. In order to lose weight and not harm lactation, it is worth observing the nutritional balance.
How to eat in order to lose weight nursing mother
Eating hard to produce a large amount of milk is not necessary. To increase lactation, a healthy diet, a sufficient amount of fluid, and the absence of stress are useful. At least 2 liters of water should be consumed per day, adding compotes, decoctions, fruit drinks to the diet. Especially in the summer hot season. A useful diet for a nursing mother to lose weight includes all kinds of products, except for smoked products, marinades, pickles, allergenic products and alcohol. The expectant mother learns many principles of proper nutrition during pregnancy. Her body gives signals about what is possible and what will bring harm. During the period of breastfeeding, the list of products that are useful to the mother but can cause allergies in the baby will be added to the acquired skills.
Diet for a nursing mother with colic
It is colic and bloating - the first signs of a food allergy in a child. They are followed by skin rashes and stool disorders. To avoid such consequences of malnutrition, you need to add products to your diet one at a time. Within two days, it will be clear whether the child normally responds to innovation. There is a list of potential allergen products that the diet of a nursing mother with colic in a child excludes .
List of foods that cause food allergies in infants:
- Fatty meat, strong broth, fried and smoked dishes.
- Seafood and dishes from them.
- Pumpkin, tomatoes, onions, cabbage, garlic, cucumbers, carrots, horseradish.
- Seasonings and spices.
- Sauces such as mayonnaise and ketchup.
- Milk and ice cream, semolina porridge in milk.
- Bananas, strawberries, citrus fruits, kiwi, grapes.
- Chocolate and sweet pastries.
- Carbonated and alcoholic drinks.
It may not be possible to exclude these products altogether. It is worth limiting their use in daily nutrition.
What can and should eat
There is a diet for nursing mothers, whose menu is suitable for everyday use. The diet of this diet is balanced and contains 1400 - 1500 kcal per day. It is worth replenishing another 500 - 600 kcal due to fruits or “goodies” to maintain a good mood. Such a diet for a nursing mother to lose weight will help not only lose weight, but also improve the digestion process. 150 g of protein, 100 g of fat, 500 g of carbohydrates, 2 liters of water, fruits and vegetables in small quantities, a vitamin complex liquid or in tablets should be consumed per day. This set contains the daily dose of calories.
Sample recipes with calculated calories for a variety of menus
Breakfast (optional)
- 30 g cereal with yogurt or juice, banana;
- toast from bran bread and 25 g of "Edam" grated cheese.
Lunch (optional)
- two slices of bread, one slice of ham, soft mustard, 25 g of Edam cheese, a small glass of low-calorie yogurt;
- 150 g of potatoes, cooked and sprinkled with grated cheese (25 g), tomato, peach or pear salad;
- raw vegetable salad with sauce of yogurt, lemon juice, Edam cheese (12 g), sunflower oil (1 teaspoon) and a small grain bun.
Dinner (optional)
- grilled chicken legs (200 g without skin), 120 g of boiled potatoes, stewed carrots and green beans (50 g each), one orange;
- spaghetti (75 g before cooking) with sauce. Sauce ingredients: 50 g minced meat without fat, canned tomatoes, garlic and herbs, 25 g Edam cheese. Garnish: vegetable salad. Green apple.
Snacks in between meals
- 25 g low-fat cottage cheese, two bread rolls, sliced tomatoes;
- a piece of biscuit with several grapes;
- a small jam pie;
- crackers with compote.
For maximum results in losing weight, you will need constant physical training and a diet for a nursing mother. To lose weight, it will be enough three times a week for an hour to actively engage in fitness or aerobics. The result is not long in coming!