Post-pregnancy diet

The post-pregnancy diet is aimed, first of all, at stabilizing the weight of the mother, as well as providing her body with all the necessary microelements, nutrients, and vitamins for the full production of breast milk.

Of course, a woman who has noticeably gained weight during a long period of pregnancy will want to get rid of the extra kilos faster, but nature is so arranged that it is almost impossible to avoid weight gain during the period of bearing a child. In order to return to her previous shape and achieve the desired results as quickly as possible, a woman will need to work hard on herself.

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Diet for weight loss after pregnancy

A diet for weight loss after pregnancy is necessary for all women who have given birth, but it is especially important for those who did not monitor their weight gain before giving birth. One important factor should be taken into account: after the birth of a child, a woman's body is in a state of stress and requires strength to recover. This is primarily due to the hormonal changes in the female body in the postpartum period. At this difficult stage, doctors do not recommend that women in labor take decisive action regarding rapid weight loss, and especially do not use exhausting diets, fasting, or an overly strict diet for this purpose. A diet after pregnancy should only be aimed at systematically monitoring proper nutrition.

What should a woman do in the postpartum period to avoid gaining extra pounds and harming her baby with diets?

Among the main and most important rules of rational nutrition for a woman in labor during the first two to three months of caring for a baby, the following can be highlighted:

• Caloric content of food consumed. It is necessary to take into account the fact that in the postpartum period a woman spends much more strength and energy than in her usual state. Therefore, the caloric content of the food she consumes should be correspondingly higher by an average of 500-600 calories per day. At the same time, the total caloric content of the entire volume of food is about 3000 calories.
• Balanced nutrition. After childbirth, it is very important to ensure that the female body does not experience an acute deficiency in the microelements, various vitamins, and nutrients necessary for full life. Therefore, the daily menu of a woman in labor must necessarily include the following foods:
  • dairy and fermented milk products: low-fat milk, fermented baked milk, yogurt, kefir (at least 0.5 l);
  • vegetable oil (about 20-30 g).
  • cottage cheese or cottage cheese products (approximately 50-100 g);
  • lean meat (best of all – beef or chicken) – 200-250 g;
  • fresh vegetables (500-800 g);
  • fruits (about 500 g);
  • eggs and butter (50 g);
  • bread (300-500 g).

A diet for weight loss after pregnancy excludes the use of excessively high-calorie, fatty foods. These primarily include cream, sour cream, fatty meat (pork, goose, duck), potatoes, mayonnaise, nuts, baked goods, as well as sweets and sugar-containing products. In the postpartum period, a woman should be especially careful when consuming foods that can cause an allergic reaction in the child's body, in particular, citrus fruits, strawberries, honey, as well as chocolate, various pickles, canned goods, fish, smoked sausage, etc. It is strictly forbidden for a woman to drink alcoholic beverages during this period, including beer.

• Frequency and number of meals. The postpartum diet involves eating food in small portions. A woman who has given birth needs to eat small portions at least 4-6 times a day. Such a diet will have a beneficial effect not only on her figure, but also on the quality of lactation. At the same time, you should not overeat, snack randomly, or eat too much right before bed. The surest solution to the problem of excess weight will be an even distribution of the entire volume of food during the day. As a last resort, if you feel very hungry before bed, you can drink a glass of warm milk or eat an apple.
• Water regime. It is important for a woman who has given birth to remember about sufficient water consumption, the amount of which is at least 2 liters per day. The only exception may be those women who have given birth who have increased lactation.
• Separate nutrition. An excellent way to normalize weight control is to follow the important rules of the so-called "separate" nutrition. The peculiarities of such nutrition are that you cannot combine products containing proteins, fats and carbohydrates in one meal. This regime will not harm the baby at all and will allow the woman to gradually lose weight.

In addition to proper nutrition in the postpartum period, it is important for a woman to control her weight with the help of various physical activities carried out within reasonable limits. Walking and stretching exercises will be useful and effective. Naturally, you should not resort to exercises on exercise machines in this case. In order to quickly recover and get into the desired shape, the woman in labor should remember about regular rest and adequate sleep. Lack of sleep provokes weight gain, and normal sleep in the 8-9 hour regime will have a beneficial effect on weight normalization.

After two or three months after giving birth, a woman can gradually increase the number of actions and activities aimed at effective weight loss. However, one should not strive for too rapid weight loss. The best method would still be to choose a certain system of rational nutrition, which will allow a woman to lose weight gradually, in combination with an increase in certain physical activities.

More strict diets aimed at reducing body weight after childbirth can be used no earlier than after 9 months and only if the woman is not breastfeeding the newborn. However, the most rational thing would be to develop and use your own system of rational nutrition, which you will need to adhere to throughout your life. In this way, you can achieve optimal results in reducing weight and regaining your former slimness and beauty.

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Post Pregnancy Diet Menu

The post-pregnancy diet is aimed, first of all, at the full production of breast milk in the young mother and the restoration of her vitality. Therefore, in the postpartum period, a woman must not only carefully monitor her diet, but also try to eat only the food that will benefit both her and the baby. Of course, after childbirth, it is more difficult to control weight, so a properly composed post-pregnancy diet menu will become a guide for a nursing woman on the path to weight loss and weight control.

In the first few days after giving birth, in order to diversify the hospital diet, instead of fruits, juices and biscuits, it will be more delicious for a young mother to enjoy baked apples, homemade soup or vegetable stew, as well as healthy dried fruit compote.

The main task of a woman who has given birth is to restore her strength and vital energy after the stress of childbirth and to ensure that she gets a good rest so that weakness and fatigue go away as quickly as possible. Naturally, you should also plan your diet correctly. Food for a young mother, first of all, should be easily digestible, low-calorie and favorable for the digestive system. The following products are quite suitable for such purposes: hard cheese in small quantities, low-fat kefir, buckwheat or oatmeal, yogurt without dyes and food additives.

The diet after pregnancy includes the use of products rich in iron (fresh apples, beef) and vitamin C (rose hips, apples, potatoes, black currants). A nursing mother needs to remember about the useful folic acid, which is contained in whole grain bread, as well as spinach, celery.

In the first two to three weeks after the birth of the child, it is best for a young mother to limit the consumption of whole milk, as well as fresh berries, fruits and vegetables. The thing is that raw food of this kind may contain microorganisms that are harmful to the human body. In addition, such food can cause stomach upset due to poor digestion.

In the postpartum period, it is useful for a woman to eat porridge cooked in water with a minimum amount of salt, with the addition of a piece of butter (20 g). It is better to replace raw cottage cheese with alternative products: cheesecakes or cottage cheese casserole. You can add some raisins and nuts to such dishes.

To normalize weight, you should give preference to salads, vegetable soups, and stews. As for meat, it is best to choose boiled beef, rabbit, chicken, or lamb. About 7-10 days after the birth of the child, a woman is allowed to introduce lean fish into her diet. To improve the taste of the prepared dishes, they can be seasoned with herbs.

The diet after childbirth should be expanded carefully. You should start with the safest products, while constantly monitoring the baby's stool. New products should be introduced into the young mother's menu at intervals of two to three days.

The following foods are prohibited during breastfeeding:

• chocolate, candy, honey, cakes and condensed milk;
• processed cheese, mayonnaise, ketchup, sauces, and hot spices;
• citrus fruits, tomatoes, cabbage, red berries, kiwi, garlic;
• products containing dyes, flavors, fragrances and preservatives;
• semi-finished products, various types of smoked meats;
• carbonated drinks.

The above products can cause allergic reactions in the child's body, so a young mother should not take risks in this case. In addition, to prevent colic and bloating in a newborn, a nursing mother should completely exclude carbonated mineral water, baked goods, legumes, corn, grapes, cucumbers, radishes, and sweet peppers from her diet.

It is recommended to start weight loss measures approximately 7-10 days after the birth of the child. The diet for weight loss should not be strict and deprive the woman of tasty and varied food. The main thing with such a diet is moderation! You can start a special food diary and write down every piece eaten. The most effective and proven way to lose weight is the classic five-time fractional nutrition. Thus, the body will not suffer from hunger and will receive a sufficient amount of nutrients necessary for normal functioning.

The post-pregnancy diet menu may look something like this:

First breakfast:

• Carbohydrate. Porridge on water or milk (0.5%) with the addition of grated carrots, apple or ripe berries. (The best option before training or physical exercise).
• Protein. Low-fat cottage cheese with added fruit, or protein omelette with added vegetables.

Second breakfast: a few slices of low-calorie cheese with vegetables, a small amount of dried fruit with a hot drink, fruit (1 piece), yogurt (without dyes or additives).

First lunch. Buckwheat porridge, chicken breast, vegetable stew, tofu, baked potato, fish, vegetable soup, brown rice. Consumption of semi-finished products (dumplings, sausages, cutlets) is excluded.

Second lunch. Yogurt, milk, cottage cheese (100 g), fruit (1 pc.), tea.

Dinner. Stewed vegetables, vegetable puree soups, a small portion of boiled fish or meat, cottage cheese.

Eating food at night that contains a lot of protein and fiber helps in the process of losing weight. In order for the diet after pregnancy not to cause a woman a feeling of limitation and suffering, it is necessary to perceive it as a game, look for low-calorie analogues of delicious favorite dishes, cook with pleasure and combine motherhood with physical exercise and sports.