A woman always remains a woman. Not having time to sign out of the hospital, each of us is already thinking about how quickly to return to the form. Of course, with artificial feeding to solve the problem is easier than with breastfeeding. But do not despair, diet menu for a nursing mother will help you lose excess pounds.
How does weight loss occur after childbirth?
Immediately after natural delivery, the woman loses about 5-6 kg of excess weight. For many, this process continues even further - due to changes in the mode of the day and changes in the hormonal sphere. But in some cases, the body weight increases in 2, and even in 3 times. The diet of such women needs strict control.diet for weight loss for nursing mothers.
Rules for losing lactating mothers
diet for weight loss for nursing mothers
A lactating woman can not sit on the first diet that comes to her, because her main vocation is to be a good mom.diet for weight loss for nursing mothers.
But you can correct the food. To do this you will need to remember a few rules:diet for weight loss for nursing mothers
- After the birth was only a few months? Then forget about diets and restrictions. Just do not eat fat and flour. This will not affect the taste and quality of milk, but it will affect the waist volume. diet for weight loss for nursing mothers. Now it is more important for you to follow the menu of a nursing mother in 1 month of life of a newborn, of whom we wrote here ..diet for weight loss for nursing mothers.
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In the nursing mother's menu, all necessary vitamins and trace elements
must be present in order to lose weight, because good breast milk must
be nutritious and nutritious.
- If, during breastfeeding, a woman begins to grow stout, this indicates an unbalanced diet. Calculate the approximate amount of fats, diet for weight loss for nursing mothers.carbohydrates and proteins.
Refuse the products that cause obesity - carbonated drinks,
confectionery, fatty fish and pork, nuts, seeds, pasta, sweet juices,
white bread. In addition, we recommend reading the article about what can and can not be eaten while breastfeeding on the link .diet for weight loss for nursing mothers.
- Eat light foods. Reduce the amount of fried, increase the consumption of vegetables, cereals and fruits.
- Meat - once a day.
- Keep a diary of calorie. Your daily norm is about 1500 kcal (for low and fragile by nature) and up to 2000 kcal (for stately ladies).
- Eat from small plates. This will save you from overeating.
- Hide away forbidden foods.
- Do not eat chops and sticks. Better make a face mask for them.
- Do not turn the sample of the prepared dishes into a full meal.
- Eat a fraction - up to 6 times a day.
- Dinner - no later than 4 hours before bedtime. It should be a low-calorie dish, for example, a glass of yogurt and a biscuit.
- Do not take medicines and dietary supplements for weight loss. It will hurt the baby.
- diet for weight loss for nursing mothers
Breastfeeding mom: diet for weight loss
diet for weight loss for nursing mothers
We offer several options for the menu of nursing mom for weight loss.
Breakfast:
- Toast, 100 gr. Canned tomato, some cheese;
- Banana, 25 gr. Unsweetened flakes with milk;
- Egg, 3 toasts of bread with bran;
- Toast, some Edam cheese.
- diet for weight loss for nursing mothers
Dinner:
- 150 gr. Boiled potatoes, tomato, 25 gr. Edam cheese, cabbage salad, peach or pear;
- Slice of ham, 2 slices of bread with mustard, 25 gr. Edam cheese, low-calorie yogurt;
- Banana, 2 toast, 125 gr. Boiled beans;
- Bun, 25 gr. Edam cheese and any vegetables dressed with sauce (yogurt + juice half a lemon + 1 tsp sunflower oil),
- diet for weight loss for nursing mothers
Dinner:
- 200 gr. Chicken leg, cooked on the grill, 150 gr. Potatoes in "uniform", 50 gr. Corn, 160 gr. Stewed carrots, orange;
- Low-fat cheese, boiled cauliflower, vegetable salad, banana;
- Vegetable salad, spaghetti with sauce (tomato + low-fat minced meat + garlic + greens + Edam cheese), apple;
- 100 gr. Liver on the grill, 150 gr. Potatoes in "uniform", salad from color and ordinary cabbage, apple / pear;
- 100 gr. Steak from cod, broccoli, green peas, puree on milk 1% fat, tomato, low-calorie yogurt.
- diet for weight loss for nursing mothers
Snacks:
- A sandwich with jam, a pack of crackers, a salad, cheese, a wholemeal bread roll;
- 25 gr. Edam cheese, a couple of tomatoes, 2 slices of bread;
- Grapes, a piece of chocolate cake or biscuit.
- diet for weight loss for nursing mothers
By following these recommendations, diet for weight loss for nursing mothers.you will be able to return the old forms without any problems. Have patience, because every woman in labor has a different process of losing weight. Some people lose weight quickly and easily, while others may need twice as much time.diet for weight loss for nursing mothers.
But in those cases when even full compliance with the diet did not
yield any results, it is worth turning to the endocrinologist to check
the overall hormonal status and thyroid status.diet for weight loss for nursing mothers.
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