Weight Loss Diet Plan For Lactating Mothers In India
Last Updated on February 19, 2020 | RD, Payal Banka
Giving birth to a child is a life-transforming moment for a woman. For many, post-pregnancy days are filled with insecurities, sleepless nights, uncertainties, healing uterus, birthing scars, unappealing body. Sadly, instead of embracing motherhood, many lactating mothers cant stop worrying about their body image. They rush for unplanned diet and workouts. Diet for breastfeeding mothers to lose weight affects the quantity and quality of breast milk for the child. Thus, affecting the babys nourishment and well being. So here we bring for you a perfect Weight loss diet plan for lactating mothers in India.
Myth #: Focusing On Certain Foods Will Increase Your Milk Supply
One of the top concerns for breastfeeding moms is making enough milk to meet their babys needs. Some women add so-called breastfeeding foods to their diets specifically to boost their milk production, including:
But theres no proof that these actually work. Many of the foods that people say will increase milk supply have been used for centuries in various cultures and are very nutritious. It certainly doesnt hurt to include these foods in your diet, but you may not see significant changes in your supply.
From a nutritional standpoint, its important to make sure youre eating enough food. In general, nursing mothers should consume a minimum of 1,800 calories per day. But caloric needs vary depending on activity level and body size, so ask your doctor or dietitian whats appropriate for you.
Breastfeeding women also lose an average of 25 ounces of fluid a day through their milk. You dont need to track the ounces of fluid you consume, but be sure to drink whenever youre thirsty, preferably water, and watch for signs of dehydration, such as:
- Dark yellow urine
- Infrequent urination
- Dry mouth
Its important to stay hydrated and eat a nutrient-dense diet similar to what you ate during pregnancy. You need enough vitamins and minerals to support two people. Also, try to get as much rest as possible and take care of yourself so both you and your baby get what you need to stay healthy.
What Foods Should You Avoid When Youre Breastfeeding
So, what foods should not be eaten when breastfeeding? There are three main things you should keep to a minimum while lactating.
In general, it is a good idea to keep your caffeine intake to 200 milligrams per day .
An occasional glass of wine with dinner is fine as well, but do not breast feed or pump shortly after consuming it. Give it a few hours to clear from your system as per the CDC.
Lastly, keep your fish consumption to 1-2 times per week. Do your best to avoid the highest mercury fish which include:
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Snack Ideas For Breastfeeding
Snacking is a must while nursing to keep your energy up and hunger at bay. Just make sure that the snacks you choose contain healthy ingredients.
Here are a few snack ideas:
Checkout this Breastfeeding Snack Cookbook for more homemade ideas.
Milk Supply And Breastfeeding
Please note: Insurance reimbursement is not typical for weight loss programs even if your physician has advised you to lose weight. Work indulgence foods into your calorie plan. Are you ready to enjoy a healthy, low-calorie weight loss shake?
Lunch is a great time to have a salad or to use up koss from the night before. Say whatttt??? So seek out professional help for guidance in dieting and nutrition if you need to. Noisy Baby Breathing. Best Foods to Eat While Pregnant. Simply choose the ones you like and add them to your weekly meal plan printable.
Studies show that restricting your whole pattern to just one meal a day can not only help shed pounds but also boost metabolismmeal plans for weight loss while breastfeeding the effects of aging and increase productivity and focus. Wait to eat until you feel hungry, don’t just snack when you’re bored. Meal replacement shakes, also called weight loss shakes, are meant to replace one or more meals. Use smaller plates, and fill your plate only once. We recommend 1.
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Improve Results With Moderate Exercise
Research has shown that it is safe for breastfeeding mothers to exercise, and doing so could speed up your weight loss. It can also help strengthen, tone, and shape your body so that you get your curves back faster. Of course, you need to wait until your doctor clears you for exercise to ensure that your body has fully recovered from the trauma of birthing. You may receive clearance to go for walks before youre cleared for strengthen training or more intense activities, so always ask about your walking limits if your doctor says youre not ready for exercise yet.
The key here is the word moderate. You dont want to jump into super intense training because it could impact your milk supply, but you would have to work out extremely hard and daily in order for that to become an issue. If you are an athlete or enjoy pushing your body to the limit, discuss your boundaries with a doctor so that you dont diminish your milk supply.
The more calories you burn from exercise, the greater calorie deficit you can create. You may need to eat a bit more of your healthy foods to make sure that your body can still sustain breastfeeding.
Other Great Breastfeeding Diet Options:
As I said, that was with my Baby #1. My Baby #2 was a different story altogether! She had severe colic which means that for TEN MONTHS this child cried from 4pm until 1 am every night.
I was exhausted. I was tired. I didnt have the motivation to take on my breastfeeding diet alone this time. I needed someone to make me some healthy, delicious meals that I did NOT need to prepare because WHO HAS TIME FOR THAT when breastfeeding and having with two little ones?
If you find yourself in this situation, we recommend two options:
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How Much Should A Breastfeeding Mom Eat
Instead of focusing on how many calories you are eating, try to just eat 3 well balanced meals per day with 2-3 snacks in between.
Listen to your hunger cues. eat when you are hungry and make sure that when you do that you are eating healthy options.
Following this basic guideline will help take the stress out of counting calories and feeling guilty about everything you eat.
In my experience, while breastfeeding, you tend to eat way more than you normally would. And that is okay! You are feeding a little one and trying to keep up your own energy.
Just try to be mindful to eat real food and stay away from processed foods high in additives as much as possible because what you eat while breastfeeding does matter.
Eating Fish While Breastfeeding
Eating fish is good for your and your baby’s health, but while you are breastfeeding you should have no more than 2 portions of oily fish a week. A portion is around 140g.
Oily fish includes fresh mackerel, sardines, trout and salmon.
All adults should also eat no more than 1 portion a week of shark, swordfish or marlin.
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The Lose Weight While Breastfeeding Meal Plan For New Mamas
This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Losing weight while breastfeeding definitely requires a proper meal plan. Without a meal plan in place, it can be very difficult to stick to your healthy breastfeeding diet. I think it is really important to go over what a weight loss meal plan looks like for breastfeeding mamas, so you can create your own meal plan, or follow one of mine to safely lose the baby weight, not your milk supply.
Daily Diet Plan For New Breastfeeding Mom To Lose Weight
Breastfeeding moms who want to lose weight should consider the types of food that they are eating to boost their metabolism. Many have said that they didnt really lose their pregnancy weight but experts have weighed in and said that this wasnt true. At most, new mothers have at least three pounds of excess weight provided that they follow the 25 to 35 pound gain during pregnancy. For those who went beyond the recommended number of pounds, losing them may be a bit challenging. Still, this daily diet plan can help you shed that excess weight in no time.
Tips for Your Daily Diet Plan
Since new mothers dont really have the time to count calories, let alone plan an elaborate meal, sticking to the basics can be enough to get you the necessary vitamins and minerals that your body needs. Here is a sample of a diet plan that you can try to lose weight while breastfeeding.
Breakfast: Juice and sausage sandwich
Snack: Peanut butter and graham crackers
Lunch: Wrap sandwich
Dinner: Salad with a bit of shredded chicken
Breakfast: Cereal, fruit, and skim milk
Snack: trail mix
Lunch: Pasta with vegetables and beans
Snack: Graham cracker with peanut butter
Dinner: Parfait and salad
Breakfast: Fruit, cereal, and skim milk
Snack: Apple and string cheese
Lunch: Pasta with vegetables and beans
Snack: Fruit smoothie
Dinner: Salad with shredded chicken
Breakfast: Toast, hard-boiled egg, and grapefruit
Snack: Apple and string cheese
Snack: Trail mix
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The Best Breastfeeding Diet Options For Losing Weight Without Losing Milk
Have you heard that any breastfeeding diet helps you lose the baby weight quickly? Perhaps you are disappointed that just breastfeeding isnt working for you, or maybe youre still pregnant and are looking forward to this benefit of breastfeeding. The trick is just how to make sure you can get back to your pre-baby self or reach your weight goals without weaning or losing breast milk supply!
When breastfeeding, you will naturally burn between 300 and 500 extra calories per day. Your body is using those calories to produce milk for your baby. It is often recommended that women consume at an extra 300-500 calories per day to support this process, but that seems counterintuitive if your goal is to lose the baby weight as quickly as possible.
While its tempting to intentionally avoid eating back those calories or even to restrict your calories further in the name of weight loss, doing so could decrease your milk supply and limit your ability to breastfeed. There are ways to safely lose weight while breastfeeding, but you should do so safely. Lets take a look at what that means in daily life.
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Can You Lose Weight While Breastfeeding
Yes, you can. Breastfeeding can help you lose your weight, but again its not the same for everyone.
Usually, when you are breastfeeding, you are burning 500 to 700 calories every day. It sounds incredible, and it is. But you should be very careful because you shouldnt under-eat your calories. You need to follow the recommendations youve been given by your doctor about how much you should eat and what you should eat. And whats most important is how many calories you need to intake daily.
You need to consult with your doctor on every topic that has to do with losing weight after giving birth. So if you are planning on dieting first, ask your doctor about it.But lets get back to our main topic, losing weight while breastfeeding.If you want to lose weight during the breastfeeding period, you should know that many factors affect it.
It depends on your metabolism, the food you eat, the exercise you do, and how often. And it also depends on how much weight you gained during your pregnancy. It may take you up to nine months or even twelve to lose the weight you have gained during pregnancy, and sometimes there is a possibility that you wont lose all of it.
When you are breastfeeding, you need to consume at least 1,800 calories every day, and thats a minimum. That way you can be sure that you will have enough milk and that you and your baby will be healthy. Also, you will have enough energy that you are in desperate need of when having a baby.
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Apply A Firming & Toning Product
Part of the process of getting back to your pre-baby appearance is firming and toning your skin. Exercise has a lot to do with that goal, but you can help your body from the outside by applying a firming and toning product throughout the day. We recommend Mustelas Body Firming Gel, Bust Firming Serum, and Stretch Marks Serum .
These products are specially formulated to help reshape your bodys contours after childbirth by:
- Reinforcing skin elasticity.
- Firming skin from within.
- Relieving dry, tight, sensitive skin.
Mustelas firming and toning products help with the above through a combination of natural, hypoallergenic ingredients. Also, Mustelas entire product line is free of parabens, phthalates, phenoxyethanol, bisphenols A and S, caffeine, and alcohol. That makes all of Mustelas products safe for both you and your breastfeeding baby.
So feel free to apply a firming and toning product where you need it and when you need it, without worrying about the effect it will have on your baby.
Weight Loss And Menopause
2019 study found that fat mass and body weight tend to increase during the menopause transition.
The study found that the women had an average fat mass increase from 11.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.
Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:
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Meal Plans Benefit Your Kids Too
I think this is a given that your kids will benefit from the healthy meals in your meal plan as well. But let’s talk about this a little bit further, because I don’t want you to misunderstand what a meal plan is supposed to do:
The meal plan should never, ever, force your children to eat certain foods, or certain amounts of it. If you read my blog post “The DO’s and DON’Ts of Raising Healthy Eaters“, it’s important to give your child autonomy within certain limits .
That means, if you serve spaghetti with tomato sauce, parmesan cheese and a salad for dinner, your child should be allowed to choose to eat only the spaghetti noodles and parmesan cheese.
My son actually ate only the spaghetti noodles topped with parmesan cheese for the longest time. He did not care for the spaghetti sauce, or the salad, I didn’t stress over it or force him to eat it. I made sure the spaghetti noodles were whole wheat and the parmesan was freshly grated. I kept offering the sauce and the salad, but I let him decide. He’s 5 now and eats the sauce. He even eats the lettuce .
A meal plan will help you plan out kid-friendly meals, and give your children some predictability! It will also model good eating habits to them for the future!
Why Is It Crucial To Consume Enough Calories And How Much Do You Need
If you want to have enough milk for your baby, you need to consume enough calories, because they directly affect milk production.
Everyone is different, and depending on your lifestyle, the daily calorie intake varies. The 1,800 is minimum, but you should always consume the number of calories that go with your daily habits and lifestyle.
- If you have an active lifestyle, you should consume from 2,650 to 2,900 calories per day
- If you live a moderately active life, you should consume from 2,450 to 2,700 calories per day
- If you have a sedentary lifestyle, you should consume from 2,250 to 2,500 calories per day
In normal circumstances, if you want to lose weight, you need to consume fewer calories than these, and if you want to maintain the weight, you should eat just like the example. But if you want to maintain your weight while you are breastfeeding, you should consume additional calories every day, from 450 to 500. It means that its easier to lose weight if you are breastfeeding.
But the most important thing is not to starve yourself because you need to think about your health and your babys health.
And while you are breastfeeding, you need to think about the food you are eating. You should try eating healthier and being careful that the calories you are consuming are not coming from snacks, sweets, or fast food.
Whats always god to do is drink a lot of water. It is suitable for your skin for your health, and ultimately its suitable for weight loss.
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Should My Breastfeeding Meal Plan Be Low
Your breastfeeding meal plan for weight loss doesnt need to be any one of the above! The key is to focus on nutrient-dense foods. Is the food you are eating full of nutrients? Most of these foods are lower in calories, so you end up getting full on less calories. That is why my program is full of nutrient-dense meals, rather than a low-carb or low-fat plan. If your food is colorful, grows from the ground, or is a real animal or plant-based protein, then it is okay. There can be a lot of stress when trying to decide whether low-carb, keto or even counting macros is right for your body.
I like to tell mamas that nutrients are right for your body. Dont worry about carbs, fat or protein right off the bat. Focus on nourishing your body for optimal healthy and lactation.