Diet for nursing moms or how to lose weight after giving birth
Are you glowing with happiness, because you recently became the owner of the honorary title "Mother"?But, looking at yourself in the mirror, you suddenly feel sad, realizing that the figure “swam”, and things are cracking at the seams? You should not worry, because there is a special diet for nursing mothers, which will give you back the beauty, harmony and good mood without compromising the well-being of the crumbs. A little work, a bit of patience, and you are beautiful again!
- Why weight exceeds the rate of
- A little bit about lactation
- Weight loss laws for breastfeeding new mothers
- Diet from and to
- How to eat nursing mothers - doctor opinion
Why weight exceeds
,malnutrition during pregnancy, and natural changes dictated by nature. Mother Nature, unlike us, is wise and prudent. By awarding a couple extra pounds, she only cares about your health and toddler, and does not pursue the goal to annoy you. Now you will understand everything.
Almost every woman who wears a crumb under her heart gains about 10 kilos of weight, of which several are fat located in the thighs, back, waist, buttocks and shoulders. Why do we need such a "transformation"?It's simple: these deposits are a “shock absorber”, the future mother and her “heir” who are saving her from injury. You will object: “Why protect me from something, because the XXI century is in the courtyard, and the conditions of my life are safe?”Yes, you are right, but, as mentioned above, nature is wise, so any lady in an interesting position provides a kind of "insurance", and yes even free.
So it has become a tradition since the appearance of mankind, when the living conditions were harsh, and the food had to be obtained with our own hands daily. And still it was necessary to have a reserve - to feed a crumb, because in ancient times "tomorrow" was oh how unstable. Today, in many countries, everything is different, but all the same, childbirth robs a happy mother with a lot of strength and energy, so the reserve is sometimes simply necessary for lactation to be stable and the baby to be full.
A little bit about lactation
The appearance of milk and the normalization of lactation is a difficult chemical process. Milk is a liquid with a complex composition that provides the crumbs with all the necessary substances. Therefore, a postpartum diet for nursing mothers should be well designed, balanced and not "hungry."Otherwise, you will return your beauty, simply “crippling” the newborn, and you don’t want such problems, do you? !
If a diet for nursing moms for weight loss is too rigid, then the crumb does not receive such “building materials” necessary for the developing organism as proteins, microelements, carbohydrates, vitamins, and even fat, which is also needed by the toddler. Such "experiments" on the part of the mother lead to problems with growth and in general - the development of the newborn. Do you want to argue? In vain, because in a scientific way the connection was opened between the menu of the newly-made mommy and the composition of the milk that feeds the cub.
The story of Marina Afrikantovaya's weight loss of 25 kg: "For a while I sat on kefir and apples, on a Kremlin diet, on a vaunted Dyukan diet, then I ate some vegetables for a week, tried to eliminate carbohydrates in general, but the effect of similar diets was quite short. "
Moreover, the power supply system should change from time to time. For example, from the 20th day after birth to 3 months, the diet of a nursing mother with colic, which, as a rule, pursue the baby during this period, should be special. Therefore, doctors have developed a phased diet of a nursing mother for months, the details of which you have the opportunity to see below.
The laws of losing weight for nursing new mothers
It is rash to expect that having crossed the threshold of the maternity hospital with a crumb in your arms, you will again become slim, "thin and ringing."After all, your skin is not rubber, and your body is not plasticine. The body needs time to normalize the processes, activate the metabolism, which will allow the excess fat to melt and the skin to tighten.
Doctors say that the newly-minted mummies take virtually the same amount of time as the pregnancy lasted to return to their former perfect forms. As a rule, nature itself regulates the process of ridding the body of fat, which is smooth, so sometimes weight loss is not visually noticeable, because we sometimes do not see changes in the mirror if they occur very slowly.
Why the diet menu for nursing mothers should be balanced and not "hungry"?It's simple: because now you eat “for two”, the crumb eats only your milk. Meanwhile, this does not mean at all that you need to eat “for two” adults, since one of you is absolutely young.
Will a postpartum diet help a nursing mother regain perfect forms? Of course, yes. Consider this question in detail. Every day, for a normal lactation process, a woman needs at least 800 calories, which are mainly consumed from the reserve, which means that the diet should contain that amount of calories that the new mother needs for normal life, plus no more than 500 calories. Now you understand that a well-designed diet will contribute to the gradual burning of fat reserves spent on food crumbs.
Well outlined what the diet of the nursing mother should consist of, Komarovsky is a renowned pediatric doctor and a screen star, but it is up to you to decide which recommendations to follow.
Diet from and to
What is the basis of a strict diet for nursing mothers at first? What to eat then? How soon can you return to the menu food that is prohibited during the pregnancy? Let's get acquainted with all this one after another. The only thing is that you will have to calculate caloric content yourself, based on your parameters of a figure and lifestyle. But you can cover it at the expense of the products listed below.
So, what do doctors advise to consume in the 1st decade after giving birth?
- lean meat cooked in a healthy way;
- "correct" cereal( buckwheat, oatmeal, barley, corn, rice, wheat);
- lean first courses;
- olive or sunflower oil( but in small portions);
- butter( fresh, up to 15 g daily);
- fruit, but only baked apples and bananas;
- healthy drinks( tea, but only green, rosehip decoction, dried fruit compote).
And now about what the nursing mother should not be on the table at all in the 1st month?
- meat broths;
- any sour cream;
- fresh pastries made from white flour;
- fruit( with the exception of those permitted above);
- fresh vegetables;
- black tea;
- cow's milk( whole);
What products are allowed to add to the menu, starting from the 10th day?
- gray bread, better with bran;
- fermented milk, but certainly fresh products( cottage cheese, kefir and ryazhenka);
- fish dishes( but they should not be fried);
- non-sharp cheese;
- greens( fresh or dried);
- potatoes cooked in a healthy way;
- other vegetables( carrots, pumpkins, beets, zucchini, onions, broccoli and cauliflower), but they can only be boiled or baked;
- pasta( but moderately);
- biscuits and bagels;
- famous "Charlotte";
- dried fruit.
From the 1st month of the appearance of the crumbs and up to the 3rd, you can gradually enrich the menu with such products:
- with lean meat, excluding beef and pork;
- sour cream;
- borsch( not in broth);
- raw fruits, vegetables;
- nuts( but peanuts and pistachios are still banned);
- homemade jam;
- useful fruit.
What can I add from the 3rd month to six months?
- fruit / vegetable fresh;
- millet and barley porridge;
- fresh onion;
- fresh greens.
But from six months begins a kind of "feast of the stomach", but do not forget to count calories. What foods are returned to the diet again when the crumbs turn 6 months old?
- green spices;
- herbal tea.
In general, you can eat a lot, meanwhile, remember that during the whole lactation period you should not consume the following:
- fast food;
- pickles and canned foods;
- smoked meats;
- semi-finished products, including sausages;
- sugar( refined);
- processed cheese;
- potatoes or pasta in large portions;
- condensed milk;
- concentrates something;
- sweets with dyes and other "chemistry";
- ice cream;
- unhealthy tea bags;
- sweet soda;
- instant coffee.
How to eat nursing moms - the opinion of the doctor
Eat newly made moms should be fractional. The menu should consist of 3 full meals and a couple of snacks. Food should be chewed thoroughly.
And the most important thing in the diet for nursing moms: carefully "listen" to the needs of your body and follow the reaction of the crumbs, then both of you will be full, healthy and beautiful.
Have you ever tried to lose weight? Judging by the fact that you read these lines - the victory was not on your side.
Exhausting diets did not bring the desired result, and going to the gym is uncomfortable and constantly lacking time? It is understandable, in the home-work-home mode, there simply is not enough nerves and energy to follow the diet and exhausting workouts.
Therefore, we decided to recommend reading the interview of a girl who lost 25 kg in a month without exhausting diets and stress. Read the interview & gt; & gt;