How to lose weight after delivery and not take away all useful functions in breast milk
The birth of a child is a great happiness for every mother. The first few months the young mother should depart from childbirth, to understand what kind of food does not suit the child, does not cause colic and allergic reaction. When sleepless nights are already ending, a woman should begin to take care not only of the full nutrition of her crumbs, but also of her figure. As practice has shown, after birth almost every woman types from 10 to 20 kilograms of excess weight. Moreover, excess weight does not go away, but continues to accumulate on the sides, hips and abdomen. If you do not "take the bull by the horns" in time, then excess weight will be a constant companion of life.
Products that can be "forgotten" during the diet while breastfeeding
Not all mothers can afford to eat anything that comes to hand, because the famous principle: "Do no harm", still no one canceled. A woman needs to know the boundary between useful products for crumbs and food, which will gradually be debugged on the sides. Do not limit yourself to useful foods: vegetables, cereals, fruits, dairy products, lean meat, but you'll have to "forget" about harmful foods at the time of feeding and diet.
Nutritionists are advised to always consider how many useful carbohydrates you eat per day. But not every girl will agree to engage in mathematics, even while on maternity leave. In fact, the diet for lactating mothers does not entail certain difficulties. Exclude fried potatoes, chicken, cutlets. Eat the same chicken and potatoes, but only steamed. Saying goodbye to croutons, French fries, hamburgers and other delicacies will be very difficult, but without doing this, you will raise the level of cholesterol in the blood, add to the diet of carcinogens and inflict a severe blow to your health. Such food, you will not do better to yourself, nor to the newly born baby.
Fats in your diet should not be frequent guests, but you can not completely exclude them. If you take all the food you eat for a day, then the fat should not be more than 40%. Do not forget that 40% is the norm to lose weight, you need to use 20 – 30% fat, but make sure that your quality of breast milk does not suffer from your prohibitions. Do not sharply limit yourself in some products just in the store, take milk not 3,6% fat, and 1,7%. Fatty kefir substitute for skim. The same rule applies to cottage cheese, yogurts, cheeses and other dairy products. Seeds and nuts are removed from the diet, they bring twice as much harm as good.
Diet after childbirth in a nursing mother should not resemble a hunger strike. You need to eat everything, but you can only lean on vegetables and fruits. All the rest, try to eat once a day. If you used to eat a boiled chicken for dinner, have a fish for dinner, and the morning was met with a sandwich in your hands, then leave only lunch unchanged. Change the morning sandwich for cottage cheese. Do not like cottage cheese, then drink tea with breadcrumbs or fruit salad. Do not try to change fruit for juices, in hard fruits, contains fiber, which will help to improve digestion and stool.
Necessary amount of calories to lose weight
Every person has his own calorie intake per day. The thicker the girl, the more her body needs fat, protein and carbohydrates, to feel normal throughout the day. The standard is 2000 calories per day. To lose weight, this number should be reduced to 1200 – 1700. Do not be afraid that by reducing the caloric intake per day, you deprive the child of vitamins. It all depends on when you are going to lose weight, and how much this month the child turns into months. In the first two to three months after childbirth, it is not recommended to lose weight. The body did not recover so well after giving birth, in order to stress it again. Even if the arrow of the weights shows just astronomical figures, then close your eyes and enjoy all the joys of motherhood and only after two or three months you sit on a diet. A newborn baby's breastfeeding mother's diet should only be limited to baked goods, chocolate, coffee, sweets and spicy.
First month after birth: tips and tricks
The first month after childbirth is the most difficult one. The breastfeeding mother's diet is broken down by months. Every month you can start eating more varied and familiar food for you, but at the initial stage you need to severely restrict yourself.
Vegetables from the garden do not bring harm, do not lean on the fruit yet. If you want sweet, then bake apples in the oven and lightly sprinkle them with powdered sugar.
Do not eat foods that cause excessive gas production, namely: bread, raisins, grapes, prunes, yoghurts, cabbage, beans, peas, beans, corn, cucumbers, peppers, radish.
Try after discharge there is dietary meat (rabbit, turkey), it has a lot of iron. Gradually introduce into the diet beef and boiled chicken. Do not try to eat for a day, and chicken and turkey and rabbit, if you have an allergy in a child, you just do not understand what it was called. Do not forget about fish, but choose only white meat.
Boil yourself porridge on the water, even if there is, you are accustomed only to milk. You can not refuse from cereals either, because they contain a large amount of vitamins, which are necessary not only for you, but also for your child.
Lean on low-fat cottage cheese. It can be eaten in any form and in any quantity.
After the child turns 3 weeks, start to introduce new foods into the diet. Do not eat a few unfamiliar products for a day, so you just do not know what gave the reaction to the body crumbs. Also pay attention to the chair, if it has changed, then for a while, give up the foods that you ate in the last 24 hours.
Diet for a nursing mother for one week
When your crumb has already turned several months old, you can start to bring yourself into shape. Try to sit first on a weekly diet. Any restrictions, it's always very hard, so make a few approaches. If you are used to eating, there is always a little or three times a day, then you will have to completely change your diet. There should not be any snacks. Divide the day into 6 meals, where there will be:
- the first breakfast (when you wake up);
- second breakfast (after 2-3 hours after 1 breakfast);
- afternoon snack (after 3-4 hours after lunch);
- snack before bedtime.
If you divide the meal by time, then it will look like this:
- 8,00 – breakfast;
- 10,00 – second breakfast;
- 13,00 – lunch;
- 16,00 – snack;
- 19,00 – dinner;
- for 30 minutes before bedtime a small snack.
Eat as many times a day as you are breastfeeding your baby. If you switched to lure and replaced one feed with fruit puree or milk porridge, then from your meal you can refrain.
- Breakfast: Rice milk porridge (200 gr.), Boiled sausage (60 gr.), Fruit salad, tea, cracker.
- Second breakfast: Fruits in any quantity, tea or milk with unsweetened biscuits like "Maria".
- Lunch: Soup (200gr.), Mashed potatoes (100 gr.), Boiled chicken (gr.), A glass of milk, compote or tea.
- Afternoon snack: you can eat fruits, berries, milk with biscuits, fruit salads.
- Dinner: syrniki, curd souffle (150 gr.), Bun with butter and tea.
- Snack at night: a glass of yogurt, apple or birch juice.
Try not to lean on potatoes, but if without it you do not represent your daily diet, then replace the potatoes with vegetable stew or zrazy. The last dish should not be fried, but it's better to put out on low heat, let on zrazes there will be no crispy crust, but at the same time the dish will be less high-calorie.
For 7 days on this menu you can throw 1-2 kilograms, but first of all you will learn not to eat for two. It's also very difficult to eat according to the schedule, but by accustoming the body to food by the hour, you will gradually lose excess weight. Ideally, a diet for losing weight to a nursing mother should last from one to three months, and if you get used to eating like this all the time, then it will not be worse for anyone.
Prohibited foods during the period of diet and lactation
No diet will not be effective with alcohol. Even a small glass of champagne or nonalcoholic beer will undo all your efforts and efforts. Alcohol itself is a non-calorie product, but it causes a wild sense of hunger and lack of satiety. About harm to the child, you can even not write.
Black tea and coffee. These drinks contain a huge amount of caffeine, they wash calcium out of the body and detain excess fluid. Refuse for a while from coffee or black tea, replacing them with juices or milk.
Raisins, prunes, pears, grapes, kefir. If you do not want colic in a child and a lot of gas in your stomach, then these products will have to be forgotten for a while. Again, it all depends on the age of the child.
Diet in case of an allergic reaction in a child
Mothers, who can allow themselves to eat anything, can only be envied. Most newborns do not tolerate certain products, and this intolerance is expressed either in a stool or in an allergic reaction to the baby's skin.
A lactating mother's diet for an allergy in a child should consist of the following foods:
- cereals: rice, buckwheat, oatmeal, corn and other. Do not forget that any cereal can also be an allergen to the baby, so, after each intake of new food, carefully observe the infant's reaction.
- cheese, cottage cheese and boiled chicken will help maintain the required level of protein.
From citrus is worth abandoning until the moment when the child does not start eating independently. It is not recommended to drink with cow's milk allergy, try goat instead.
All dishes need only cook for a couple or bake in the oven. If there are multivarks in the house, the dishes can be cooked there.
Any allergy is dangerous in that the reaction may not appear immediately, but over time. Allergens have the property of accumulating in the blood and only then make themselves felt. Diet for allergies the first six months should be monotonous, but to change the combination of products while no one prohibits.
Diet for nursing mothers, menus for allergies
The first month you must "catch red-handed" allergens, which caused an unpleasant reaction to the skin of the child. All that did not go, it is desirable to write in a notebook. There have been cases when my mother spent several months sitting on bare oatmeal and water, but these are the exceptions to the rules, more often the diet is more diverse.
Breakfast: porridge on the water, crackers or drying with green tea.
Lunch: berries, fruit of light color.
Dinner: soup on low-fat broth, cutlets from rabbit or beef, steamed, potatoes, but pre-soaked in water to leave starch, compote of dried fruits or freshly squeezed juice.
Afternoon snack: cottage cheese with a small amount of jam.
At night drink a glass of birch juice, eat baked apples and do not experiment with new dishes.
An approximate menu, which should be adhered to in case of an allergy in a child is almost impossible to make. All children are different, someone will have an allergy to carrots, and someone has meat. Write down what you ate during the day and, if a product has a reaction, put a plus sign and do not risk using it any more.
Power on the clock
Do not expect that during breastfeeding you will lose 10-20 extra pounds. With proper nutrition for a month or two you will be able to restore the old form a little, throw half a size or even a size, but you must constantly eat by the hour. Even if you have restored your prenatal size you should not rejoice greatly, extra pounds can visit you again. Do not forget about physical exercises. For you now, the best simulator is your baby's stroller. When the weather is fine, do not sit on the bench, but go, go and go again. Only in this way you will be able to stay in shape and give along with breast milk all the necessary vitamins and microelements.