Is there any diet plan for breastfeeding mothers to lose weight? Is it possible to both breastfeed the baby properly and to lose weight in this process?
How healthy is a diet for a breastfeeding mother? Yes, it is possible to breastfeed and lose excess weight. Here’s how:
This article is for general information purposes only and is not intended as medical advice. Please consult your physician before making any significant changes to your diet.
Diet Plan for Breastfeeding Mothers to Lose Weight
Diet plan for breastfeeding mothers to lose weight – How healthy is a diet for a breastfeeding mother?
Pregnancy is one of the most special periods in a woman’s life when she goes through major changes both physically and mentally.
After childbirth, two of the most important concerns are breastfeeding the baby healthily and getting rid of pregnancy weight as soon as possible.
Well, is it possible to both breastfeed the baby and lose weight in the process?
In this article, we look at the diet of breastfeeding mothers, and we learn how it is possible for a new mother to feed her baby completely with breast milk for the first 6 months and to lose birth weight.
Remember, after eating a healthy and correct diet, both you and your baby will be happier and healthier.
What is The Breastfeeding Mother’s Diet?
A breastfeeding mother’s diet, briefly, is the diet of mothers who want to lose the weight they gain due to pregnancy right after birth.
However, since this period is very sensitive for both mother and baby, it is very important to establish the diet to be done carefully.
After birth, a woman may retain between 13 and 46 pounds of weight. Of course, these amounts may be higher or less due to the variability of the pregnancy process and the mother’s body.
One of the most important points to be considered here is that a mother who gave birth (no matter what way she gave birth) should not start on a breastfeeding mother’s diet for at least 3 weeks.
The first 3-4 weeks period is very important for the mother’s ability to overcome what she experiences during pregnancy and delivery, the health of the physical and mental relationship to be established with the baby and the general condition of the baby.
After this period, if your doctor and a dietician or nutritionist while creating your nutrition program approve the diet plan for breastfeeding mothers to lose weight, you can start this diet.
Diet Plan for Breastfeeding Mothers to Lose Weight
How to apply a diet plan for breastfeeding mothers to lose weight
As we said above, the breastfeeding mother’s diet should be prepared based on the mother and the baby and should be personal, just like all other diets.
But if you want to get an idea from a sample list, you can take a look at the sample breastfeeding mother’s diet below.
Breakfast
1 glass of milk, 1 spinach egg,
1 slice of cheese,
4-5 olives,
1 slice of whole wheat bread (If you want to eat something sweet, you can consume up to 1 spoonful of honey some days for breakfast)
Snack
1 apple or 1 cup of yogurt flavored with 1-2 dried apricots or figs
Lunch
1 portion of vegetable or legume meal prepared as fat-free as possible,
1 bowl of yogurt,
A salad with lots of greens enriched by adding dried fruits such as walnuts or almonds, and if necessary,
1 small bowl of plain boiled pasta prepared without using oil.
Snack
1 bowl of celery salad with yogurt (You can diversify it by choosing different vegetables and even fruits instead of celery)
Dinner
1 bowl of nourishing soup (prefer soups prepared with ingredients such as buckwheat, bulgur and chicken),
1 portion of boiled,
Baked or grilled red meat or chicken (Some days this is 3 meatballs and baked or steamed. You can replace it with fish),
1 large bowl of salad with lots of greens, tomatoes and carrots (Of course, you can diversify the ingredients you will put into the salad according to the season).
Snack
Half an apple, banana or pear, or 1 glass of milk
In this example diet plan for breastfeeding mothers to lose weight, you should pay attention to the fact that all the foods and drinks you use are as natural as possible.
You should also not eat anything that your doctor does not approve and that will cause allergic reactions in you or your baby.
Likewise, one of the most important factors that will affect breast milk is that you do not neglect to drink plenty of water throughout the day.
See Also:
Diet Plan to Lose Thigh and Hip Fat
7 Delicious Fruits Good for Skin