Breastfeeding diet to lose weight. Eliminate from diet. Is it possible to follow strict diets?

Pregnancy, childbirth and subsequent feeding radically change the hormonal picture female body. A thin, slender and graceful girl can turn into a chubby girl in the blink of an eye, without even making any changes to her diet. But if pregnancy and weight loss are incompatible things by definition, then a nursing mother can already take care of herself and her appearance. But how to do this so that there is a lot of milk, and its quality does not deteriorate, and the baby does not suffer from bloating and allergies? What diet would be most suitable for these purposes?

Diets for weight loss: what to choose for a nursing mother

There are many effective diets, but not all are suitable for nursing mothers. Excluded:

• mono-diets;
• using exotic fruits;
• dairy-free;
• no carbohydrates;
• excessively rich in fiber;
• low-calorie.

Diet requirements for nursing:

• availability of all necessary nutrients, vitamins and microelements. The diet must include proteins, fats and carbohydrates in the required quantities, otherwise the quality of the milk will be low and the female body will quickly become exhausted;
• absence of allergens;
• sufficient portions for milk production.

If you are hoping to lose weight while breastfeeding using only diets, you should not expect a positive result: most likely, this will turn out to be an impossible task or will end in a nervous breakdown. The fact is that breastfeeding women recover not only and not so much from a high-calorie diet, but from lack of sleep and the associated stress.

To successfully lose weight, a young mother must get enough sleep

Scientists have discovered that our body perceives lack of sleep as malnutrition. Because of this, young mothers, suffering from lack of sleep for several months in a row, gain weight very sharply. Therefore, to successfully lose weight, you will first have to regulate your sleep. If your baby doesn’t sleep well at night, go to bed with him during the day, ask him to replace you when he only takes a walk during the day, but increase the norm to 8 hours. Otherwise, all your efforts will be in vain.

To lose weight, nursing mothers use the safest and most gentle diets. On the one hand, they should not constitute an additional burden on the body or be a stress factor, and on the other hand, they must provide for the increased need of the female body for nutrients. It should be borne in mind that pregnancy was not in vain for the woman. Carrying a fetus has already exhausted the body somewhat. There may be a calcium or iron deficiency. The diet should under no circumstances aggravate it.

Mothers who suffered from toxicosis during pregnancy should approach diets especially carefully. If nausea did not allow them to eat normally, when the child grew and developed inside the body, all nutrients were forced to be drawn from the mother’s tissues: muscles, bones, teeth. Therefore, the diet should be balanced and complete. Otherwise, three to four months after birth, a deficiency of necessary substances will result in hair loss and problems with the skin and teeth.

Diets allowed for nursing mothers are safe for health, provide the body with all nutrients and have proven effective in weight loss. In addition, these diets are distinguished by one more common feature: the body perceives them without stress, which means that the mother will not have to spend additional energy and nerves to get used to them.

Ducan's diet

The Dukan diet includes as many as 100 permitted foods. This will help the nursing mother fully meet her nutritional needs. It does not limit the amount of food you eat and does not require fasting. Therefore, this is one of the most comfortable diets for young mothers during lactation.

Nutrition rules for the Dukan diet:

• nutrition according to the scheme, depending on the 4 phases of the diet: attack, alternation, consolidation, stabilization;
• a large number of liquids (water, teas, decoctions, coffee, cocoa);
• motor mode (exercise, walks up to 30 minutes);
• consumption of bran (from 1.5–3 tablespoons per day).

Attack

The first phase, “Attack,” consists primarily of proteins. Allowed:

Prohibited:

• sugar;
• any fats;
• rabbit meat, pork, duck and goose.

The duration of the phase is no more than 10 days.

Fats in breast milk are necessary, so be sure to add at least one tablespoon of unrefined vegetable oil (olive, sunflower, flaxseed) to the menu, and use dairy products that are not low-fat, but with a minimum percentage of fat in the composition.

Vegetable oil must be present in the diet of a nursing woman who is losing weight.

Table: sample menu for the “Attack” phase for the day

Alternation

In the second stage, “Alternation,” vegetables are added. The stage is longer (up to 2 months). Only permitted vegetables will contribute to weight loss. Prohibited:

• legumes;
• potato;
• corn;
• avocado.

At the second stage of the Dukan diet, potatoes are excluded

Sugar and fatty meat are not consumed at this stage. At the second stage, 1 day a week must be protein.

Table: sample menu for the “Alternation” phase for a week

Breakfast	Dinner	Afternoon snack	Dinner
Option 1: cottage cheese; drink.	Option 1: vegetable soup with added fish or seafood	options: cottage cheese; yogurt; fermented baked milk; tofu cheese; Cheesecake. Bran is added wherever possible.	eggs; meat; cream cheese; boiled, baked or lightly salted fish; cottage cheese.
Option 2: eggs; vegetable salad; drink.	Option 2: light fish or meat soup with added herbs
Option 3: meat or fish; drink.	Option 3: meat or fish with vegetable salad
	Option 4: salad of vegetables and protein (fish, chicken, eggs)

Note: at the “Alternation” stage, one of the days of the week must be protein.

Consolidation

The third stage, “Consolidation,” is considered the most morally difficult. The weight has already been lost, and it is important not to fall off the nutritional system. Therefore, a wide variety of foods and dishes are allowed at this stage.

Added:

• 1 serving of fruit;
• bread (2 pieces per day);
• fried, fatty - once every seven days;
• a portion of potatoes, legumes, pasta - 2 times a week;
• vegetable oil.

Prohibited:

• strongly sweet fruits (banana, grapes);
• fatty meat (once every 7 days is possible);
• sugar.

Grapes contain a lot of sugars

Stabilization

The fourth stage, “Stabilization,” lasts, according to the author of the diet, for the rest of your life. By this time, metabolism and weight have returned to normal, and you just need to maintain the body in this state. The following remain prohibited for life:

• sugar;
• fatty foods;
• baked and fried with added fat.

It is important to eat according to the following plan:

• breakfast;
• dinner;
• afternoon snack;
• dinner.

It is necessary to drink enough liquid and include bran in the menu. Once a week you are allowed to have a “belly feast” and eat everything, but in reasonable quantities.

Power system "Minus 60"

The “Minus 60” diet is ideal for nursing mothers. After all, this is not even a diet, but a nutritional system. Its rules are simple and clear, and the restrictions are not so large-scale. In this case, the body receives all necessary complex nutrients.

Rules of the Minus 60 system:

Table: menu for the week according to the “Minus 60” system

	Breakfast	1 snack	Dinner until 14.00	2 snack	Dinner until 18.00
Monday	muesli with milk; a sausage sandwich; Napoleon cake (100 g);	a handful of nuts; apple.	meat baked with eggplant and tomatoes; wheat porridge.	baked pumpkin slices with cinnamon	buckwheat porridge; salad of cucumbers and tomatoes with sunflower oil.
Tuesday	omelette of two eggs and chicken; sweet cottage cheese casserole; berry juice.	1 pear; 1 apple.	chicken soup with rice noodles; carrot salad.	persimmon; apple.	cottage cheese
Wednesday	rice milk porridge with pumpkin; baked fish; 2 sweets.	a handful of nuts; grape.	potatoes baked with vegetables; salad of tomatoes, cheese and herbs.	2 apples	vegetarian cabbage rolls; yogurt.
Thursday	fried potatoes with mushroom sauce; yogurt; chocolate (50 g).	persimmon; two walnuts.	meatballs; rice porrige; eggplant baked with tomatoes and yogurt.		baked fish; cabbage stewed in a slow cooker; kefir.
Friday	two eggs; piece of chicken; tomato; coffee; croissant	pumpkin with cinnamon	buckwheat; chop; stewed zucchini.	banana	cottage cheese with fermented baked milk
Saturday	semolina pudding with fruit; ham sandwich; Apple juice.	mandarin; 2 walnuts.	puree soup from zucchini and pumpkin; stewed mushrooms; lightly salted cucumber.	apple	rice with vegetables
Sunday	oatmeal; fried fish; custard cake.	apple; almond.	bean lobio; cucumber and cabbage salad.	carrot and apple salad dressed with orange juice	buckwheat; salad of cottage cheese and vegetables with herbs.

Maggi Diet

According to legend, this diet was developed for Margaret Thatcher by American specialists. It is effective, designed for 4 weeks and quite strict. Unfortunately, it is not recommended for nursing mothers, due to uneven nutrition and significant stress on the body.

The diet is based on proteins and comes in two versions: egg and cottage cheese. It involves eating large amounts of fruit and prohibits sweet dried fruits and sugar. However, it is unknown how such nutrition will affect lactation. In addition, the daily mandatory consumption of cottage cheese, eggs and citrus fruits is fraught with the appearance of an allergic reaction in the baby.

The Maggi diet involves eating large quantities of fruits.

Maybe, this diet can be used in late period feeding, when mother's milk is already combined with soups, cereals, meat and vegetable purees. Then its use will allow you to get rid of extra pounds in the shortest possible time without harm to the baby.

1 Week

Breakfast is the same throughout the week: egg (1-2) and 1-2 citrus fruits (orange, grapefruit)

Table: sample menu for the first week

	Dinner	Dinner
Monday	unsweetened fruit	lean meat; lettuce leaf.
Tuesday	chicken (skin is not used due to fat content)	egg; toast or bread; Vegetable Salad.
Wednesday	toast or two loaves of bread; tomatoes; cheese or cottage cheese with low percentage fat content (until you feel full).	lean meat; lettuce leaves.
Thursday
Friday	2 eggs and vegetables (potatoes, beans, corn excluded)	fish; orange; lettuce leaves.
Saturday	unsweetened fruit until you feel full	lean meat; lettuce leaves.
Sunday	chicken with vegetables; grapefruit.	boiled vegetables

2 week

Breakfast is the same as in the first week.

Table: menu for the second week

	Dinner	Dinner
Monday	lean meat; lettuce leaves.	eggs (2 pcs.); lettuce leaf; citrus fruit.
Tuesday		eggs (2 pcs.); citrus fruit.
Wednesday	lean meat; cucumber (1–2).
Thursday	2 eggs; low-fat cheese or cottage cheese; vegetables.	eggs (2 pcs.)
Friday	lean fish, boiled, stewed or baked without oil
Saturday	lean meat; tomato; citrus fruit.	unsweetened fruit mixture
Sunday	chicken; tomato; fruits.	chicken; vegetables; fruit.

3 week

The diet changes dramatically. A list of products is issued for the day. They are distributed between three meals independently.

Table: what to eat in the third week of the diet

Day of the week	Grocery list
Monday	a mixture of any unsweetened fruit in any quantity at any time
Tuesday	stewed, boiled vegetables, excluding beans and potatoes, salads at any time and in any quantity
Wednesday	unsweetened fruits, vegetables, excluding beans and potatoes, salads in any quantity
Thursday	fish (boiled, fried); salad from Chinese cabbage and lettuce leaves; vegetables.
Friday	meat: pork; beef; chicken; boiled vegetables.
Saturday	1 type of unsweetened fruit for the whole day
Sunday

4 week

In the fourth week, a strict list of products in strict quantities is given. Under no circumstances should you add. These products should be distributed over several meals with a minimum interval of three hours.

Table: daily menu for the fourth week

	Exact product list
Monday	a quarter of chicken or 4 slices of meat; can of tuna; toast; 4 cucumbers; 3 tomatoes; citrus fruit.
Tuesday	200 g meat; 4 cucumbers; 3 tomatoes; toast; 1 fruit (pear, citrus or melon slice).
Wednesday	a spoonful of cottage cheese or low-fat cheese; 2 cucumbers; 2 tomatoes; grapefruit; toast.
Thursday	half a chicken; 3 tomatoes; cucumber; orange; any unsweetened fruit.
Friday	eggs (2 pcs.); vegetable salad without dressing; citrus fruit.
Saturday	chicken breast (2 pcs.); cottage cheese or feta cheese (125 g); toast; 2 tomatoes; 2 cucumbers; curdled milk; grapefruit.
Sunday	spoon of cottage cheese; a can of tuna (discard the oil); boiled vegetables (small plate); toast; 2 cucumbers; 2 tomatoes; grapefruit or orange.

Japanese diet

The Japanese diet comes in three variations. To lose weight, use the Japanese diet for 13 days. There is only one rule - strict adherence to the menu. This method of losing weight is suitable for nursing mothers because it contains a lot healthy products. The diet is aimed at reducing the stomach, eliminating excess liquid and independent fat burning. You will have to suffer to get used to strict three meals a day.

Chinese chopsticks will not allow you to eat a lot

Advice: buy yourself some Chinese chopsticks. With them you will eat more slowly and get into the spirit of the Japanese food system.

Table: sample Japanese diet menu for 13 days

	Breakfast	Dinner	Dinner
1 day	coffee without milk or cream	fish; salad.	beef; kefir.
Day 2	black coffee; cracker.	2 boiled eggs; Vegetable Salad; tomato juice.	fish; salad.
Day 3	black coffee	raw egg; carrots boiled with vegetable oil(3 pcs.).	apples
4 day		parsnip or parsley root, fried in vegetable oil; apples.	fruits
5 day	grated carrots	fish (500 g); tomato juice.
Day 6	black coffee	boiled chicken (500 g); salad ( raw carrots or cabbage).	carrot salad
Day 7	tea	boiled beef (200 g); fruits.	any dish from previous days, excluding the third
Day 8	repeats on the seventh day
Day 9	black coffee	half a chicken; salad ( fresh cabbage or raw carrots).	hard-boiled eggs (2 pcs.); raw grated carrots with vegetable oil.
10 day	grated carrots with lemon juice	fish; tomato juice.	fruits
Day 11	black coffee	raw egg; three boiled carrots with vegetable oil; 15 g hard cheese.
12 day	black coffee; cracker.	zucchini fried in vegetable oil; coffee; apples; cracker.	200 g boiled beef kefir
Day 13	black coffee	Hard boiled egg; braised cabbage; tomato juice.	boiled or fried fish

Coming out Japanese diet you need to gradually: first introduce cereals, soups. Confectionery products are undesirable.

No-carbohydrate diets

A sensible low-carbohydrate diet is beneficial for nursing mothers. It does not talk about zeroing out carbohydrates, but only about reducing and eliminating harmful confectionery products and fats. What remains are healthy vegetable fats (unrefined oils) and green vegetables (broccoli, lettuce, etc.).

Kremlin diet

The Kremlin diet is creative and intellectual. You can create a menu yourself, but so that the carbohydrate index per day does not exceed a certain recommended norm. In the first week, the norm is 20 points per day. Points are calculated according to a special list. the main task The first stage of losing weight according to the Kremlin diet is to learn to control your diet.

At the second stage, 5 points are added every week. The second stage lasts until the weight reaches 5 kg from the desired one. Then we move on to the next stage and add 10 points per week. If at the same time the weight begins to jump back or stops, we return to the second stage.

The Kremlin diet is one of the types of diets in which restriction of carbohydrate intake is practiced.

The fourth stage is weight maintenance. The essence of this stage is that you have already acquired the necessary self-control skills and automatically calculate the correct diet for yourself. This will help you avoid gaining weight in the future.

Note: Although the Kremlin diet does not control protein intake, do not overindulge in it. Excess will overload the kidneys. Therefore, in the presence or danger renal failure such a diet is contraindicated.

Atkins diet

The principle of the Atkins diet is similar to the Kremlin diet. Therefore, it is also contraindicated for any kidney problems. Nursing women should be especially careful about this contraindication, because during lactation the body is most defenseless and weakened.

In addition, this diet sharply reduces the amount of sugar in the blood. Caring for a child, lactation, household chores, lack of sleep and constant attention - all this requires significant effort from a woman. A sharp decline Blood sugar levels can lead to weakness and dizziness.

Some women admit that on the third day without sugar they could not lift their heads from the pillow due to loss of strength. So weigh the pros and cons before starting a diet.

At the same time, the list of permitted products is quite large and pleasingly diverse. It includes:

• fish;
• meat;
• vegetables;
• seafood;
• eggs;
• hard cheese;
• fresh mushrooms.

Prohibited:

• sugar;
• alcohol;
• artificial fats;
• confectionery;
• starchy potatoes and corn;
• baked goods and bread.

Partially allowed:

• onions, tomatoes, peas, cabbage, zucchini;
• fat sour cream.

As for liquids, there are restrictions only on the carbohydrate content. You can have tea and coffee without sugar, but grape juice- No.

The Atkins diet is divided into two stages. During the first, the amount of carbohydrates is limited to 20 grams (usually we consume at least 40). The first phase lasts two weeks. At the second stage, the amount of carbohydrates gradually rises to 40. At the same time, you need to carefully monitor your weight. As soon as it creeps up, you have reached your individual maximum carbohydrates. Go back a little, even out the weight and stick to this norm for the next time.

The advantage of this diet is that it speeds up metabolism, normalizes metabolism and keeps sugar at a level that is safe for health. Perhaps with age hormonal background and the individual norm will change. You can always notice this by weight and adjust again according to the needs of your body. Moreover, the habit of excluding unhealthy fats And artificial products will free your body from toxins and will benefit you for many years.

Video: about the Atkins diet using personal example

Malysheva's diet

Malysheva's diet is very interesting system weight loss, including even sweets, but bringing positive results. It is based on accurate calorie counting, satisfying all the body’s needs and avoiding fasting and hunger as such. Valid for 14 days. A set of ready-made products and dishes is offered that can be purchased at this time and eaten. Calories, carbohydrates and fats are already calculated in them. You can create a menu yourself, according to the proposed rules.

One of the most effective ways losing weight is counting calories

Principles of the Malysheva diet:

• you need to lose weight through proper nutrition, not hunger;
• the size of one meal is 1 glass;
• water regime is important;
• salt is needed, but less than we are used to;
• sugar is necessary for brain cells, so yes to the right desserts;
• Meals should be four times a day: breakfast, lunch, afternoon snack, dinner. It is allowed to divide meals into 6;
• the intervals between meals should be the same.

Table: sample Malysheva diet menu for 1 day

Video: principles of nutrition from Elena Malysheva

Rules for losing weight while breastfeeding

It is possible to lose weight after childbirth at home. The baby doesn’t allow you to leave the house, so you can’t go to the gym, jogging is also problematic. But it doesn't matter. You can always find a suitable set of exercises or turn on music and just dance. The main thing is that you have the strength, time and desire to do this, and the result will not keep you waiting.

A young mother who wants to lose weight should adhere to the following rules:

Diet of a nursing mother in portions and calories

According to recommendations, the calorie intake of a woman losing weight should not exceed 1,500 calories. Nursing mothers need to add another 800 calories to this figure for full milk production. Thus, a woman can consume 2,300 calories per day, and then she can comfortably lose weight without losing either the quality or quantity of milk. For graceful girls The norm can be reduced slightly and left within 2000 (1200+800) calories.

The daily menu for the week is compiled taking into account the following nuances:

• Portions of fish and meat should not exceed 200 g.
• Porridge, potatoes, boiled or stewed vegetables - 150–200 g.
• Bran bread should be used carefully. If your baby has digestive problems, it is better to take a simple one. White bread or a bad bun.
• Cheese servings - 50 g.
• You can eat nuts as a snack every day, but not more than 2 pieces. If a child has constipation, it is better to exclude nuts, as milk may be too high in calories.

Helpful advice. To save time, bake apples in the microwave. Five minutes - and you have a ready-made snack. Milk porridges are best cooked in a slow cooker. There is no need to stand over them, stir them and be afraid that they will burn or run away.

Table: sample menu for a week for a young mother

	Breakfast	Dinner	Dinner	Snacks
Monday	omelette with vegetables; buckwheat porridge; tea with milk; a cheese sandwich.	vegetable soup; chicken; cottage cheese casserole; tea with dry biscuits.	natural yogurt; cookies with jam.	baked apples
Tuesday	a piece of fish; Boiled potatoes; dried fruits compote; White bread.	broccoli baked with cheese and egg; boiled beef; a cheese sandwich.	liver stewed in sour cream; jacket potatoes; braised cabbage;	banana; a piece of biscuit.
Wednesday	chicken breast; rice porrige; vinaigrette without onions; tea with milk. a cheese sandwich.	vegetable puree soup; fish baked in foil; grilled vegetables; dried fruits compote.	kefir; dry cookies with cheese.	dried fruits compote; cracker; baked apple.
Thursday	chicken liver; boiled green beans; tea with milk. a cheese sandwich.	casserole of buckwheat, chicken and vegetables; chicken bouillon; dried fruits compote; white bread toast.	carrot and apple salad dressed with yogurt; cracker.	baked apple; walnuts; compote.
Friday	milk oatmeal; sandwich with butter and cheese;	borscht with vegetables and fish; soufflé made from cottage cheese and semolina;	egg; boiled potatoes; kefir.	persimmon; apple.
Saturday	omelette; wheat porridge; cauliflower salad; toast with jam.	rice with vegetables; boiled fish; dried fruits compote; cracker.	yogurt; cookie.	baked apple; carrot and apple salad.
Sunday	milk rice porridge; chicken; tomato;	chicken noodle soup durum varieties wheat or rice; boiled vegetables; apple compote; toast with cheese.	buckwheat porridge; yogurt.	banana; apple.

Are fasting days acceptable for losing weight while breastfeeding?

Fasting days are an excellent means for losing weight. They allow the body to rest, cleanse itself of toxins and help reduce calorie intake for at least one day. But whether they are acceptable for nursing mothers is a big question. Firstly, this is stress, secondly, it is unknown how they will affect the quality and quantity of milk, and thirdly, the baby will also have to “unload”, but will this cause him harm.

There are different fasting days: fermented milk, fruit, vegetable, porridge-based. The former are not suitable for nursing due to the unknown reaction of the child’s intestines to the abundance of lactic acid bacteria. Fruit ones are scary because they are low in calories, and it is also unclear whether they will cause increased gas formation in a child. Vegetable fasting days are more acceptable for nursing mothers. Boiled or raw vegetables are unlikely to cause a major negative reaction in the child, and they will not have a catastrophic effect on the amount of milk. However, if lactation is insufficient, you should not take risks.

But fasting days based on cereals can be called the safest for nursing mothers. For example: a wonderful fasting day can be arranged based on raw buckwheat, soaked in kefir or natural yogurt overnight. This will be a satisfying and healthy dish. But still, before the fasting day, you need to check how the child will react to such a dish by replacing one meal with buckwheat and kefir.

Buckwheat and kefir are healthy dietary products on their own, and in combination with each other they have an amazing effect

Thus, any diet for a nursing mother should solve two main tasks: losing weight and good nutrition. When choosing a diet, you need to carefully read the contraindications. Successful weight loss is possible only with an integrated approach: diet, water regimen, proper sleep, movement.

— optimal view child nutrition. First of all, this is a manifestation mother's love, secondly, an ideal food product of high digestibility with an optimal and balanced level of substances for the child, with the presence of protective factors and biologically active substances, which helps create a barrier from environmental influences.

It must be remembered that proper nutrition of a nursing mother after childbirth is the key to the baby’s health. It is important to adhere healthy eating. On the one hand, it is a varied, rational and balanced diet, that is, it must contain all the components necessary for the baby (proteins, fats, carbohydrates, iron, calcium, iodine, magnesium, omega-3 And omega-6 ), and on the other hand, these should be dietary dishes prepared separately for a nursing mother, with the exception of frying and fat. Nutrition should be sufficient, even with increased calorie content - for the first 6 months it is 2700 kcal, in subsequent months it is slightly less - 2650 kcal.

Why is proper nutrition for women so important? Because the baby receives all the nutrients through breast milk. Protein is the most important food element for the development of the body and the amount consumed by a woman should be 106-110 g. The majority (60%) is animal proteins and 40% plant proteins. Therefore, eating meat, fish, dairy products, grains, nuts and vegetables is very important. True, the amount of protein in milk does not depend on the amount of protein consumed by a woman, and the amount of fats, mineral trace elements and vitamins is directly related to the amount of these substances in the diet. All necessary substances enter milk from the mother’s body, even if their intake from food is insufficient, but the reserves of a nursing woman are depleted.

Magnesium is necessary for the process of protein synthesis and the formation of enzymes; in its presence, calcium is absorbed in the body. Wheat bran, sesame, pumpkin and sunflower seeds are rich in magnesium. Calcium is necessary for the prevention of rickets in a baby, growth and skeletal formation. The key source of calcium is milk, cottage cheese, kefir, yogurt, hard cheeses. But if a child is allergic to cow's milk protein, dairy products are excluded from the mother's diet. First, only milk is excluded and a reaction to dairy products and cottage cheese.

Of course, all these products should be introduced into the diet gradually, since in addition to nutrients that are useful and necessary for growth and development, a child can also receive allergens from milk. The mother's nutrition during breastfeeding should not burden immune system baby and cause bloating and colic. This is especially important in the first 2-3 months, when the baby’s digestion is developing. In this regard, the diet needs to be gradually expanded and go from small to large in terms of food products.

What should be the diet for breastfeeding women? The first month involves a strict diet, and then a careful introduction of new foods into the diet. Up to three months, while the child is susceptible to colic, you should especially monitor your diet and avoid foods that cause colic. Colic usually begins at 2-3 weeks and ends at 3-6 months.

Basic rules for feeding infant are:

• Five to six meals a day for the mother (3 main meals and 2 snacks). It is better to time meals to coincide with feeding - the best time is 30 minutes before it.
• Boiled and steam cooking methods, avoidance of fatty and fried foods.
• Eating only freshly prepared natural food, excluding semi-finished products, products with dyes and preservatives, and all types of canned food.
• Introducing large amounts of dairy products containing calcium.
• Eating lean meats and fish.
• Compliance with the drinking regime - 1.5-1.6 liters per day (purified water, still table water, compotes, fruit drinks). Fluid intake is one of the important factors prolonged lactation. You need to drink a glass of water 10 minutes before feeding. At the same time, you should not consume fluids in excess of the norm, which can cause swelling, stress on the kidneys and excess milk production and subsequently lactostasis .
• During lactation, foods that enhance fermentation are excluded (legumes, sweets, baked goods, kvass, black bread, bananas, grapes, sweet apples, pickled vegetables, White cabbage, cucumbers, carbonated drinks, confectionery, sweet cheeses, curd spreads and sweet cereals).
• Limit consumption raw vegetables and fruits, since in this form they increase peristalsis and cause bloating. For this reason, it is better to bake or stew vegetables and fruits and start consuming them in small portions, since a large amount of fiber can cause loose stools and bloating in a child.
• Vegetables with coarse fiber and essential oils, which are strong digestive stimulants (radish, radish, turnip, celery, sorrel, mushrooms), and can cause bloating and intestinal colic in a child, are not allowed.

By the end of the second or third month, the diet has already expanded significantly, but new foods must be introduced carefully for 3-4 days in a row and the baby’s behavior must be observed. On the first day, you can eat a small piece of any product, and the next day examine the child’s skin and observe his general condition. If there are no rashes, redness or peeling on the skin, you can eat this product a little on the second day. more and again observe the reaction. On the third day, the same product is consumed again and the baby’s condition is assessed; if everything is normal, you can leave this product in the diet.

Such a long-term administration is necessary because an allergic reaction may not appear immediately. The following is tested in the same way New Product. Keeping a food diary and monitoring your child’s reaction to new foods will help you accurately and, most importantly, detect the allergenic factor in a timely manner.

Diet of a nursing mother by month

For convenience, a table has been compiled that includes permitted and prohibited products.

Nursing diet, table by month looks like this:

Month	Permitted products and the sequence of their introduction	Not recommended products
0-0,5	cottage cheese, kefir; buckwheat, oatmeal on the water; fruits - baked apples, bananas; boiled vegetables; white meat chicken, turkey; soups without frying, you can add onions; gray and white bread with bran, dried; weak green and black tea without additives; baked apples; rosehip decoction; tea for lactation; herbal decoctions: thyme, lemon balm, horsetail, mint, yarrow, calendula, nettle, burnet.	yoghurts with flavors and dyes; chocolate; semolina; fatty meat broth; fatty, fried foods; citrus; strawberry; potatoes and pasta in large quantities; pears; sparkling water and sweet sparkling water; sausages, smoked products, mayonnaise; alcohol; raw vegetables; whole milk (can only be added to dishes); fresh and pickled cabbage, cucumbers, tomatoes; legumes; seafood; ice cream; condensed milk; mayonnaise; yeast baked goods; preserves and jams (limited); coffee; processed cheese; margarine.
1-3	dried fruits; dried apple compote without sugar; cherries, cherries, watermelons, gooseberries (in season) and fruits (apples, pears); raw vegetables; natural yogurt, yogurt, acidophilus, fermented baked milk are added; low-fat and lightly salted cheese; sour cream (up to 15% fat content); very carefully introduce low-fat boiled or steamed fish; beef liver, beef, rabbit; fruit drinks and compotes from lingonberries, cherries, blueberries, gooseberries; dill, parsley; expand the consumption of cereals by adding millet, wheat, pearl barley, brown and white rice.
3-6	dried rye bread; beet; nuts (excluding pistachios and peanuts); lean pork; fresh onions; quail and chicken eggs; basil, limited pepper, thyme, savory, tarragon; fresh juices.
6-9	red fish in small quantities; green tea; cucumbers, tomatoes; legumes; garlic.	citrus; chocolate; fatty foods; smoked products; canned food; alcohol.
9-12	lemon.

Perhaps 1 month will seem the most difficult, not only in terms of nutrition, but also in adapting to the regime breastfeeding and night climbs. From the first days you will have to give up chocolate, coffee, ice cream and condensed milk, sweets, baked goods and confectionery. Raw vegetables, legumes and fried foods are prohibited. You need to learn how to prepare dietary meals and think more about your baby than about your food preferences and desires. It is important to comply drinking regime. From the fourth, the amount of liquid is 800-1000 ml.

If milk comes quickly and there is a lot of it, you can slightly reduce the volume of liquid. From the 10th day after birth you need to add 0.5 cups, bringing it to 1.5-2 liters by the end of the month. All this time, monitor the condition of the breast: it should be painless and soft.

The diet of a nursing mother in the first month includes light soups for vegetable broth or weak chicken, without frying. These can be cereal or vegetable soups. It is not allowed to eat borscht, cabbage soup, solyanka, okroshka and rassolnik, due to the presence of cabbage and cucumbers in them. Second courses usually consist of porridge or stewed vegetables with a piece boiled chicken, since beef and fish are allowed to be consumed later. Do not forget that salt must be limited, and all dishes must be prepared without spices, so food in the first month will be tasteless and monotonous.

For the most part, the list of products can expand faster than indicated in the table. It all depends on the individual reaction of the newborn to certain products. And the mother herself can decide how to eat, based on observations of the baby’s reaction. And the child can “tell” how she should eat by her behavior, the state of her intestines, or her refusal to feed if the taste of the milk has changed and she doesn’t like it. But we can say for sure that for the first three months you should not eat honey, jam, chocolate, eggs, red fruits and vegetables, bakery products, fatty, sour and salty.

If the mother is predisposed to allergies, there is a possibility that the child will also exhibit increased sensitivity to products. In such cases, you need to be more careful about your diet. In case of an allergic reaction (redness of the cheeks, dryness and flaking of the skin in the knees and elbows), the product should be excluded for a month, and then try introducing it again so that the body gradually adapts to this allergen. Please note that chocolate, fatty and smoked foods, canned food and alcohol remain prohibited throughout the entire period of breastfeeding.

In conclusion, it must be said that nursing mothers are prohibited from having fasting days, taking a mono diet or low calorie diet. This is dangerous for the child and is not necessary for the mother. At this time, it takes about 500 kcal to produce milk, but if you eat right and eventually add physical activity, then overweight will leave.

Inadequate maternal nutrition can result in insufficient milk supply and the baby being undernourished. In this case, the baby has hungry stools - excessively watery and even close in consistency to water. This type of stool disorder can be determined by the dynamics of weight - the child gains it poorly (less than 450 g per month, and by two weeks has not gained weight at birth), signs of dehydration appear (sunken fontanelle), the baby is lethargic and sleeps a lot. You also need to do a wet diaper test. If there is enough milk, the baby urinates 10 times a day. IN in this case urination is reduced, urine becomes concentrated and has a pungent odor, and its volume is small. On the Internet you can find photos of this pathological feces. A child’s stool forms gradually, since it takes time for the intestines to become populated with beneficial microbes. This usually happens within a month, for some it takes longer.

Authorized Products

The diet for breastfeeding a newborn includes:

• 2nd grade wheat bread (preferably with bran), dry bread, dry biscuits, not very sweet sponge cake and brown bread crackers.
• Various cereals (corn and pearl barley with caution) can also be cooked with the addition of 1/3 milk, steamed puddings and casseroles with cottage cheese can be made.
• Allowed low-fat varieties meat and fish (beef, veal, rabbit, chicken, pollock, pike perch, bream, blue whiting, cod, hake, perch) in the form steam cutlets and the whole piece. Preference should be given to white poultry meat, and fish should be consumed no more than 1-2 times a week.
• Includes vegetarian and low-grade soups meat broth. It is good to take potatoes, carrots, cauliflower and zucchini. You can add meatballs, dumplings, and pieces of boiled meat to soups.
• At least 400 g of boiled or fresh (if the child is well tolerated) vegetables are introduced into the diet as sources of vitamins and fiber. Preference is given to neutral vegetables: carrots, beets, zucchini, squash, pumpkin. They are boiled and can be used to make cutlets or stews. It is better to eat fresh vegetables green, and heat-process brightly colored ones, using them in soups or stews. However, you need to start eating vegetables with boiled or stewed ones.
• It is recommended to start eating fruits with apples, then introduce other types, but not very sour ones. Fruits should be green or white in color; you can drink baby juices, baby fruit purees, as well as baked apples and pears. During the day, a nursing mother should eat 300 g of fruits and berries (pears, apples, currants, gooseberries, cherries) and drink 200-300 ml of juices (preferably with pulp). They can be freshly prepared or canned. In this case, you need to choose juices from the series baby food. You can eat baked apples and pears, as well as drink jelly and compotes made from them. Dried fruits are rich in dietary fiber, so prunes and dried apricots can be introduced carefully, observing the child’s stool.
• If your baby is prone to constipation, you should definitely eat dried fruits, also reconsider the mother’s diet and partially replace animal fats with vegetable oils, and also include more dietary fiber (vegetables, cereals, fruits, wholemeal bread).
• The daily diet should include 600-800 ml of fermented milk products (acidophilus, natural yogurt, kefir, yogurt) and cottage cheese or dishes made from it. Milk in an amount of 200 ml and sour cream are allowed only as an additive to the dish. It is better to alternate milk and fermented milk products. If we talk about the fat content of these products, then the optimal is 2.5%, and for cottage cheese - 5-9%. Zero-fat products are not suitable for breastfeeding women.
• Among confectionery products, you can rarely afford meringues, fruit marmalade, marshmallows, and marshmallows.
• You can eat 25 g per day butter, 15 g vegetable (corn, sunflower, olive, soy).
• Drinks include tea without aromatic additives (weak black or green), teas with mint, oregano, thyme, occasionally weak coffee, still table water, compotes and fruit drinks.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
zucchini	0,6	0,3	4,6	24
cauliflower	2,5	0,3	5,4	30
potato	2,0	0,4	18,1	80
carrot	1,3	0,1	6,9	32
pumpkin	1,3	0,3	7,7	28
Fruits
bananas	1,5	0,2	21,8	95
cherry	0,8	0,5	11,3	52
pears	0,4	0,3	10,9	42
plums	0,8	0,3	9,6	42
apples	0,4	0,4	9,8	47
baked sweet apples	0,5	0,3	24,0	89
Berries
gooseberry	0,7	0,2	12,0	43
Nuts and dried fruits
dried fruits	2,3	0,6	68,2	286
Cereals and porridges
buckwheat (kernel)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
cereals	11,9	7,2	69,3	366
pearl barley	9,3	1,1	73,7	320
Wheat groats	11,5	1,3	62,0	316
millet cereal	11,5	3,3	69,3	348
white rice	6,7	0,7	78,9	344
barley grits	10,4	1,3	66,3	324
Bakery products
white bread crackers	11,2	1,4	72,2	331
vysivkovy bread	9,0	2,2	36,0	217
Confectionery
jam	0,3	0,2	63,0	263
marshmallows	0,8	0,0	78,5	304
fruit and berry marmalade	0,4	0,0	76,6	293
meringues	2,6	20,8	60,5	440
paste	0,5	0,0	80,8	310
Maria cookies	8,7	8,8	70,9	400
Dairy
milk 2.5%	2,8	2,5	4,7	52
kefir 2.5%	2,8	2,5	3,9	50
sour cream 15% (low fat)	2,6	15,0	3,0	158
Ryazhenka 2.5%	2,9	2,5	4,2	54
acidophilus	2,8	3,2	3,8	57
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese 5%	17,2	5,0	1,8	121
cottage cheese 9% (bold)	16,7	9,0	2,0	159
Meat products
lean pork	16,4	27,8	0,0	316
boiled beef	25,8	16,8	0,0	254
boiled veal	30,7	0,9	0,0	131
rabbit	21,0	8,0	0,0	156
Bird
boiled chicken	25,2	7,4	0,0	170
turkey	19,2	0,7	0,0	84
Oils and fats
butter	0,5	82,5	0,8	748
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-
black tea	20,0	5,1	6,9	152
Juices and compotes
Apple juice	0,4	0,4	9,8	42

Fully or partially limited products

The postpartum diet for nursing mothers excludes:

• Highly allergenic foods include: fish, seafood (especially crabs, shrimp), crayfish, fish caviar, eggs, mushrooms, nuts (walnuts), coffee, chocolate, honey, cocoa, citrus fruits, bright red and orange fruits. Highly allergenic foods include peanuts and tomatoes.
• Products that increase fermentation in the intestines are completely excluded (any legumes, coarse vegetables, whole milk, rye bread, products from yeast dough, kvass). Therefore, soups made from legumes, cabbage soup and borscht are excluded from the diet due to the presence of cabbage, rassolnik and okroshka due to the presence of fresh and pickled cucumbers.
• Products with essential oils (garlic, celery, onions, chives, radishes, radishes, spinach) and citrus fruits.
• Rich broths, fatty meats, fish, poultry, marinades, smoked meats, canned meat and fish, sausages, spicy dishes, spices.
• All tropical fruits (except bananas).
• Products containing dyes and preservatives.
• Do not consume whole milk or fermented cheeses.
• Cooking fat, pork and beef, margarine.
• The consumption of chocolate, cream cakes, carbonated drinks, and kvass is not allowed.
• Alcohol and low-alcohol drinks, energy drinks.

When feeding a newborn, the following are limited:

• Whole milk - it is allowed as an additive to porridge, and sour cream is only allowed in small quantities in dishes.
• Bakery products made from premium flour, pasta and semolina.
• Sugar.
• Confectionery, all kinds of sweets.
• Salt.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables legumes	9,1	1,6	27,0	168
canned vegetables	1,5	0,2	5,5	30
swede	1,2	0,1	7,7	37
cabbage	1,8	0,1	4,7	27
cucumbers	0,8	0,1	2,8	15
parsnip	1,4	0,5	9,2	47
parsley (root)	1,5	0,6	10,1	49
radish	1,2	0,1	3,4	19
white radish	1,4	0,0	4,1	21
turnip	1,5	0,1	6,2	30
celery	0,9	0,1	2,1	12
horseradish	3,2	0,4	10,5	56
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Fruits
citrus fruits	0,9	0,2	4,4	22
tropical fruits	1,3	0,3	12,6	65
melon	0,6	0,3	7,4	33
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Bakery products
Rye bread	6,6	1,2	34,2	165
Confectionery
candies	4,3	19,8	67,5	453
Kurabye cookies	6,7	25,8	64,6	516
butter cookies	10,4	5,2	76,8	458
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mustard	5,7	6,4	22,0	162
Meat products
fatty pork	11,4	49,3	0,0	489
Sausages
dry-cured sausage	24,1	38,3	1,0	455
Bird
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
dried fish	17,5	4,6	0,0	139
smoked fish	26,8	9,9	0,0	196
Red caviar	32,0	15,0	0,0	263
black caviar	28,0	9,7	0,0	203
canned fish	17,5	2,0	0,0	88
Oils and fats
vegetable oil	0,0	99,0	0,0	899
animal fat	0,0	99,7	0,0	897
cooking fat	0,0	99,7	0,0	897
Alcoholic drinks
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
soda water	0,0	0,0	0,0	-
bread kvass	0,2	0,0	5,2	27
cola	0,0	0,0	10,4	42
instant coffee dry	15,0	3,5	0,0	94
sprite	0,1	0,0	7,0	29
Juices and compotes
Orange juice	0,9	0,2	8,1	36
grape juice	0,3	0,0	14,0	54
Strawberry juice	0,6	0,4	7,0	31
tangerine juice	0,8	0,3	8,1	36

* data is per 100 g of product

Menu (Power Mode)

The diet, starting from the second month, is more varied, since it already includes beef, chicken, fish and rabbit, and the list of cereals has also been expanded. Vegetables are still stewed or boiled. Below is sample menu.

The annoying kilograms gained during pregnancy cause natural anxiety in women after childbirth. Many of them believe that switching to a diet in the first days has a bad effect on the health of the newborn. The existing stereotype is easy to refute if you understand the situation correctly. The baby absorbs all the beneficial substances from breast milk. If the diet is properly balanced and contains the components necessary for the baby, then it cannot harm the baby.

It is also wrong to think that after giving birth, while breastfeeding, mothers gain kilograms and cannot lose weight. It has been scientifically proven that mothers who breastfeed have a soft, feminine figure. By giving your baby breastfeeding up to a year or longer, you help your figure become more beautiful and slimmer. The transformation does not happen instantly, but while your body is mastering and taking on beautiful forms, you are strengthening the psycho-emotional connection with the baby. Do you dream of losing weight in short time during breastfeeding, then watch your diet.

Breastfeeding your baby will help you gradually lose weight and gain feminine curves.

What foods are suitable for nutrition?

Nutritious and high-calorie nutrition are two different concepts. Eat 5 brownies and you'll get a lot of calories, but they won't keep your body healthy. A complete diet is balanced so that it contains all types of healthy foods: vegetables, meat, cereals, dairy products, fruits. What meat or grain you will include in your menu - decide for yourself. Types of food and their value:

• Fats are essential nervous system. A deficiency leads to rapid fatigue and unreasonable irritability. The main thing is to choose the right fats. Animal products will put extra centimeters on your waist. Vegetable oils as a salad dressing will be beneficial.
• Sugar replenishes the amount of glucose in the blood taken to produce breast milk. A decrease in glucose causes deterioration in brain function and leads to apathy. We take sugar not from cakes and ice cream, but from sweet fruits (peaches, pears, grapes, apples) (more details in the article:).
• Preservatives are not allowed. Being fond of sausages, smoked meats, and canned food, it is difficult to lose weight while breastfeeding (we recommend reading:). Think about the fact that the substances they contain can harm your baby. Replace with boiled meat or low-fat fish.
• Monotonous, monotonous nutrition is an enemy for the figure of nursing mothers. This is the opinion of Rimma Moisenko, a nutritionist and herbalist. The doctor is convinced that torturing yourself with heavy diets while experiencing psychological stress means harming the entire body. The doctor recommends adding protein to your diet and eating red meat two to three times a week. Take non-starchy vegetables. Quantity per weekly menu– 1.5 kg. Vegetable dishes improve intestinal motility and are low in calories. Products containing B vitamins (pasta, dark bread, cereals) are important. Snack on nuts or fruit twice a day.
• It is better to eat fractionally, preparing small portions for yourself and taking them 5-6 times a day. Adapt to your baby's diet and you will easily cope with the task. Eat, like your baby, every 3 hours.

Diet is not the answer. Food should be varied and nutritious

What and how can you drink?

This article talks about typical ways to solve your issues, but each case is unique! If you want to find out from me how to solve your particular problem, ask your question. It's fast and free!

Your question:

Your question has been sent to an expert. Remember this page on social networks to follow the expert’s answers in the comments:

Pregnant women are advised to limit the amount of fluid due to the unnecessary strain on the kidneys. To lose weight after childbirth, you need to bring your drinking regime to a physiological level. The amount of fluid a person should consume is calculated based on 30 ml per kilogram of weight. When breastfeeding, 1 liter is added to the resulting amount, which is used to produce breast milk.

Fluid is important for maintaining normal metabolism. However, not every liquid is useful for a nursing mother to lose weight. Drinking water comes first.

Drinking water is passed through a filter. Pure water affects the stabilization of the intestines, frees the body of toxins, increases the metabolic rate and leads to weight loss. Herbal teas and berry fruit drinks will give the nursing mother’s body vitamins, quench her thirst well, and are pleasant to the taste. Firmly say “no” to sugary carbonated drinks. All of them are high in calories, easily transformed into fats, which are in a hurry to be deposited on the sides and thighs.

Getting enough fluids can be an important part of your postpartum weight loss diet. When you feed milk, you need to replace fluids lost in in full. The drinking regime should be strictly observed, because normal lactation depends on the amount of fluid. Remember that every glass of liquid you drink goes towards maintaining your body’s water balance and supporting lactation during breastfeeding.

Menu for fasting days

When your child reaches 4-6 months of age, add fasting days to your diet. Set yourself up for 1-2 fasting days a week. Such “light” days will help nursing mothers speed up the process of losing extra pounds. By giving the body a shake-up in the form of short-term meager nutrition that does not replenish energy expenditure, you will force it to compensate for this loss by burning fat deposits. Unloading when feeding with milk consists of protein and carbohydrate foods, with alternating intake. Approximate diet for fasting days:

Rice	Soak 250 grams of rice cereal in water. Leave it overnight. In the morning, you need to rinse the rice so that the last water is clean. Boil for 15 minutes. We don't add salt. We divide the entire volume into 6 equal parts. This is food for the whole day. We eat the last portion no later than 20:00. You need to drink water. Approximately 2-2.5 liters of drinking water (still). Weight loss is 1-1.5 kg.
Kefir	Divide 1.5 liters of kefir into 6 servings. You should not drink kefir, but eat it slowly with a small spoon. Add 2.5 liters of water to the menu for the whole day.
Kefir-cucumber	For the day we stock up on 600 ml of kefir and 500-600 grams of cucumbers. Divide both products into 4 equal portions. We eat 8 times, changing cucumbers and kefir. We drink 2-2.5 liters of water during the day.
Vegetable	We take vegetables (cucumbers, fresh cabbage, tomatoes, leafy or Beijing salad, greens) (we recommend reading: ). Approximately 1 kg. We make various salads from them. Divide or cook in small portions so that there is enough for 6 meals. We drink 2-2.5 liters of water.
Apple	You will need 1.5 kilograms of apples. We divide their quantity into 6 equal parts. Don't forget to add 2.5 liters of water you drink per day to your menu.

Vegetable day - very tasty and healthy

Breakdown by protein:

Curd. Option 1	You need to take 600 grams of cottage cheese (light fat content), divide into 6 parts. We save six meals. Add 3 cups of tea without sugar to the cottage cheese. Drinking water in the same volume, 2-2.5 liters per day.
Curd. Option 2	Take 60 grams of low-fat sour cream, 500-600 grams low-fat cottage cheese, add 1-2 cups of rosehip decoction to them. Traditionally, we divide all products into 6 equal portions. We drink 2-2.5 liters of water.
Meat. Option 1	Boil, without adding salt, 300 grams of meat, take 2 fresh cucumber, divide all the resulting products into 6 equal parts, eat them throughout the day. Drink: 2 glasses of tea with milk (unsweetened) and 1-2 glasses of rosehip decoction. We drink, as usual, 2-2.5 liters of water per day.
Meat. Option 2	Boil 450 grams of meat for the whole day, divide it into 6 servings to eat in a day. We drink, as usual, 2-2.5 liters of water.
Fish	450 grams of fish (telapia, pike perch, pike, perch) need to be boiled and divided into 6 parts, enough for 6 meals a day. Add 1-2 glasses of rosehip decoction to the menu (we recommend reading:). We drink 2-2.5 liters of water per day.

Supplement moderation in nutrition with feasible physical exercise to help you lose weight faster. Start it 4-6 weeks after birth, if the latter went well.

By increasing your activity, take more walks with your baby and change your walking mode. Alternate fast walking with walking uphill. Walk the pre-planned distance. Avoid sitting on a bench. Double effect on the body, balanced menu And physical activity, will give a positive result faster, and your figure will again acquire a pleasant shape.

Throughout pregnancy, a woman allows herself to eat whatever she wants, indulging her gastronomic whims. Everything is for the benefit of the child! – she says and takes a bite of another meat pie. Indeed, it is difficult, almost impossible, to deny yourself the pleasure of eating delicious food during pregnancy. And why? All the same, my stomach sticks out like a ball, the extra pounds are not noticeable.

But sooner or later the time of reckoning comes. Some time after giving birth, when the first troubles pass and the woman gets used to the role of mother, she begins to think about her appearance. After all, she wants to be not only a kind and caring mother, but also young, beautiful woman. As a rule, in such a situation we go on a diet and limit our diet. But everything is aggravated by breastfeeding. How to lose weight if you are breastfeeding your baby? How to create the calorie deficit necessary for weight loss so as not to restrict your own baby’s diet? Let's try to figure it out.

Nutrition for weight loss during breastfeeding

Breastfeeding is a good time in the life of every woman. She feels wanted, needed and able to feed herself own child. However, many mothers make the mistake of eating a lot and often. The amount eaten does not affect breast milk in any way, this has been proven. The fat content and amount of milk is influenced by the nutritional value of the food, the mother’s calmness, the number of times the baby latches to the breast, drinking and many other factors. On the contrary, it is easier to lose weight while breastfeeding, because the baby takes the lion's share of calories. Here are a few dietary rules you should follow to lose weight while breastfeeding.

1. Choose quality over quantity of food. Say “yes” to soups, nuts, fruits, vegetables, cereals, meat, honey (if your baby doesn’t have allergies). Avoid pasta, sugar, mayonnaise, sweet rolls, and condensed milk. Believe me, the value of your milk will not suffer from this. On the contrary, frequent consumption liquid first dishes increases the amount of milk.
2. If you want to eat carbohydrates (sweets, baked goods), you need to do it in the first half of the day. After lunch, no prohibited foods.
3. Don't eat three hours before bedtime - this is important. This rule alone can help you lose a couple of kilograms per month. If hunger is unbearable, you can drink a glass hot water, eat a carrot or cucumber, a piece of boiled fish or chicken. Eating fruit at night is a mistake. They contain glucose, that is, sugar.
4. Limit portions. There is no need to eat a huge plate of the same buckwheat - there is nothing good about it. Before checking whether the quantity of your food is correct, transfer it to a glass. The volume of one meal should not exceed this glass.
5. Many mothers have adopted one effective technique. You need to eat with your child. That is, the baby eats approximately every 3 hours, you should eat either with him or immediately after him. This way you will receive high-quality fractional nutrition.
6. In this situation, you need to maintain water balance more than ever. After all, water removes fat breakdown products from the body. In addition, by drinking 2-3 liters of water a day, you provide your baby with a sufficient amount of milk.

By adhering to these simple rules in nutrition, you will not notice how very soon you will return to your “pre-pregnancy” weight.

Physical activity

Losing weight is not only about proper nutrition, but also about physical activity. Remember that all movements should be moderate and comfortable. After all, your body has not yet fully recovered from childbirth. You cannot injure your chest - all jumping is contraindicated. However, there are many activities that can help you get back into shape while breastfeeding.

1. Fitness. This type of load is for those who have someone to leave their child with. Ask your husband to walk the baby for an hour near the gym so you can work out. You can leave the baby with your grandmother or nanny for a short time - use these opportunities. An integrated approach will help you get in shape quickly.
2. Hula Hup. If you don’t have time or money for the gym, you can use such a simple sports equipment as a hula hoop. A heavy object perfectly removes fat from the sides, belly and thighs if you devote at least 10 minutes a day to it. Do not pay attention to the bruises that may appear from the projectile at first. It's a small price to pay for a flat tummy.
3. Press. Familiar abdominal exercises will help you get rid of your belly fat. Raise your body while lying on the floor and fixing your legs. Increase the number of repetitions each time. Work your way up to three sets of 30-35 reps. You can remove the lower tummy using the “scissors” exercise. To do this, you need to lie on the floor, lift your straight legs off the ground and cross them together.
4. Run. Try to get up early - while the child is still sleeping and the husband has not left for work. You can go out to the stadium and do a couple of laps. It's very effective. Not only that, but you're not just doing physical exercise. A simple release, like running with headphones and your favorite music, can bring you back to life and take you away from routine affairs. Just be careful if you have large breasts - carefully secure them with underwear so as not to damage them.
5. Yoga. This is a modern type of sports activity that eliminates sudden movements and jerks. Considering that you are breastfeeding, yoga is what you need. Stretching, breathing exercises, taking various poses is not only a sport, but also harmony with the outside world.
6. Walking. This is one of the most proven and effective ways to lose weight. Since a young mother and her child are supposed to walk a lot, use this need for your own purposes. No need to go outside, sit on a bench and chat with other mothers. You need to take a stroller and run circles with it in the park, near a pond, wherever there is a straight road and clean air. To enhance the effect of the exercise, wear high-heeled shoes when walking. This will increase the load, which means it will give a more effective result.
7. Swimming. This type of physical activity is absolutely safe; even women who have recently had a caesarean section can swim.

There are many types of physical activity, you need to choose what is right for you. When following the rules of nutrition and exercise, it is very important to get enough sleep. If you don't get enough sleep, all your efforts may be in vain. Of course, when in the house Small child, normal sleep is rare. However, be mindful of yourself and try to organize your routine in such a way that you have time for yourself. The main rule is to sleep when the baby sleeps! Household chores can be done when the baby is awake - he lies perfectly in the cradle next to you while you prepare dinner or wash the floor. The main thing for a baby at his age is to see a happy mother and hear her voice.

Motivation

This is another important aspect for obtaining serious results. Look at photos from past life when you were slim and beautiful. Try on your favorite jeans - is this how you would want them to fit? Buy scales and track the results - each plumb line will be received with gratitude for your efforts.

Don't forget about the cosmetic side of the issue. Take care of your body, do not let your skin sag after losing weight. To do this, make various natural masks, scrubs, peelings. This way you can love your body and not let the momentary desire ruin all your efforts.

If you have cellulite, you can get rid of that too. Do something effective for your feet honey massage. Just apply a thin layer of honey to the problem area of ​​the thighs, and then apply and tear off your palms. After a few minutes, tearing off your palm will become more and more difficult. After the procedure you will notice on your hands white coating. These are toxins and dirt that have come out of the pores. After just 10 sessions of this massage, you will again be able to flaunt in short skirts.

Motherhood is a wonderful time for any woman. However, you don’t need to completely dissolve in the child and abandon your body. Your baby needs a happy, beautiful, confident and satisfied appearance Mother. Love your family, but don't forget that you are a woman!

Video: diet while breastfeeding

If, when you approach the mirror, you turn on your inner aesthetic surgeon (“I wish I could remove this here, and tighten it up here!”), then there are two good news for you. First: these are just complexes. In fact, you are beautiful, even if you gained weight after giving birth. Second: if you really want it, you can fix it. A weight loss diet for nursing mothers is not at all what you think. When some women hear the word “diet,” they immediately see days of grueling hunger strikes with a ban on all their favorite foods. However, not everything is so scary. A balanced diet can bring not only benefits, but also pleasure.

But some young mothers still fail to lose weight during breastfeeding, even after many months. There may be several reasons:

• The habit of “eating for two.” Sometimes a woman continues to indulge in excesses that became a habit during pregnancy.
• Psychological factor. This includes sleepless nights, those extra pounds and lack of time to take care of yourself. A young mother may become depressed, withdraw into herself, and refuse enjoyable walks and communication with other people. By keeping her stress confined within four walls, a nursing mother causes even greater harm to her mental and physical health.
• Introduction of strict diets. Despite all the contraindications, some mothers begin to follow diets literally from the first days after giving birth. Strict diets with restrictions on certain food groups have a particularly negative effect on a woman’s body. Under such conditions, mommy can achieve the opposite effect - the extra pounds will not go away, but will only multiply, being deposited on the hips and waist.
• Incompetent or overly cautious advice from a pediatrician. Not all doctors whom a nursing mother consults have sufficient knowledge about the intricacies of nutrition for a woman who has recently given birth. In the old fashioned way, the doctor can prohibit the mother from consuming dairy products, fruits and other treats. A woman limited in her favorite foods can zealously “pounce” on other dishes. And it’s unlikely to be steamed broccoli or low-fat kefir.

“Weight-loss” nutrition during breastfeeding: basic principles

A diet for losing weight while breastfeeding involves following the following recommendations.

During breastfeeding, the same products are useful as always.

• Drink a glass of water 30-40 minutes before your first meal. This technique will help launch digestive and metabolic processes.
• Meals should be fractional - the number of meals should be 5-6 times a day. Portions should be small (no more than 250 g). You need to chew the food you eat slowly and thoroughly.
• The priority is fish dishes, but they can be introduced no earlier than the baby is 3-4 months old in order to eliminate the risk of allergies. If your child has a pronounced tendency to develop allergic rashes, wait until he is one year old. From meat it is better to choose turkey, beef, lean veal.
• Eliminate consumption fried foods. Boil, bake or steam all food.
• Limit your intake of fatty foods as much as possible.
• Sweets and flour products should be replaced with dried fruits and nuts.
• Eat as many vegetables and fruits as possible (it is better to give preference to seasonal plants and those that grow in the area where the mother lives). Exotic fruits You can start trying when the baby is six months old.
• Introduce fermented milk products into your diet. It is better to use them after heat treatment in the form of casseroles, lazy dumplings, cheesecakes.
• If a nursing mother tries dishes while cooking or is used to eating leftover food after her children, the number of regular servings should be reduced.
• The best option would be to keep a diary of the dishes you eat. This will help you calculate the number of calories you consume. In addition, this way you can determine what foods your baby is allergic to and subsequently eliminate them from the diet.
• Eliminate highly allergenic foods (nuts, fish, honey, citrus fruits, etc.) until the baby is at least 4 months old. In some cases you will have to wait longer. If a child shows a tendency to allergies, then introduce any new foods into your diet with particular caution. Observe the child’s reaction: are there any changes in stool, is there a tummy ache, is there a rash. Many dishes will have to be removed completely.
• Fresh vegetables and fruits can be introduced after 2-3 months after the birth of the baby. In the first months, the menu should be thoughtful and careful.

Counting calories and drinking water

Not every mother knows how many calories are spent during breastfeeding. To produce 1 liter of milk, the mother spends from 600 to 900 calories, beans - 14 g, fats - 35 g and carbohydrates - 70 g. These reserves need to be replenished. Based on these data, a young mother should consume at least 120 g of protein per day (70% of which should be of animal origin), 120 g of fat (20% should be vegetable) and about 500 g of carbohydrates. Daily calorie content dishes should not exceed 3000-3200 kcal. But this is the maximum. If you want to lose weight, eat less.

The drinking regime is considered an important assistant for a mother during guard duty. It must be followed with any diet, including for a nursing mother. Depending on the age of the baby, the mother’s body produces about 1-1.5 liters of milk. For its “production” it is necessary to replenish fluid reserves in the body.

The basic rules of the drinking regime are as follows:

• Consume clean drinking water. The amount of fluid is individual for each woman and depends on the body’s metabolism, time of year and degree of sweating. The optimal amount is 1 to 2 liters of liquid per day (but not less than 800 ml).
• It is allowed to drink mineral water without gas. However, you should not drink it constantly. Otherwise, an accumulation of certain elements may occur in the body, which may affect the condition of the baby. Also, while breastfeeding, mothers can drink weak tea, compotes, and fruit drinks.
• Carbonated drinks (kvass, mineral water, lemonade, etc.) are prohibited. Of course, consumption is unacceptable alcoholic drinks. It is also better to give up coffee for a while - this drink can have an stimulating effect on the child. If you can’t resist drinking Arabica, it’s best to consume it before lunch, so as not to end up with a nervous and nervous baby by the evening.

What diets are prohibited?

A diet for losing weight during lactation should be selected especially carefully. Not all options for common diets are suitable for a young mother and her baby. So, you need to give up these types of diets:

1. Express diet (sharp and fast weight loss will not benefit the mother’s body);
2. Mono-diet: purely vegetable, dairy, etc. (while feeding a child, you cannot exclude a product or food groups from the menu and consume only one nutritional component);
3. Protein diet (the menu of a nursing mother should include proteins, fats and carbohydrates);

The diet after childbirth should under no circumstances be too strict. The best option For a nursing woman, it will be counting calories, consuming the right foods, maintaining a water regime and periodic fasting days.

Fasting days during breastfeeding

Some experts (pediatricians, nutritionists, etc.) speak sharply negatively about fasting days during lactation. However, a properly organized fasting day will benefit the young mother, especially if her diet is far from correct. Doctors recommend fasting days even for pregnant women, subject to the necessary indications ( overweight, gestosis, edema).

Since nursing mothers are a special type of women losing weight, they should treat fasting days in a special way. As a rule, such days include the consumption of not one, but several products.

A diet for weight loss during breastfeeding does not exclude the following options for fasting days:

1. Only fruit. A young mother is supposed to eat 1.5 kilograms of green or yellow apples per day.
2. Only vegetables. 1.5 kilograms of fresh vegetables in suki (mother’s choice). Vegetables should be consumed in the form of salads, seasoned with unrefined vegetable oil or 10% sour cream.
3. Only kefir. Involves consuming 1.5 liters of kefir, low-fat yoghurt or fermented baked milk per day.
4. Rice only. Boil 150 g of dry rice (preferably brown) in water without adding salt. Ready rice can be eaten with the addition of any fruit.
5. Only buckwheat. Boil 150 g of buckwheat or steam in a thermos overnight. You can eat buckwheat with the addition of any vegetables.
6. Only cottage cheese. 500 g of low-fat cottage cheese combined with 1 liter of kefir.
7. Only meat. Eat 500 g of lean poultry or beef all day long along with 1 kg of fresh vegetables.
8. Only fish. Combine 500 g of lean fish (pollock, hake, perch, pike, hake, bream, etc.) with 1 kg of fresh or boiled vegetables.

When choosing a fasting day, mom should focus on her tastes. If she doesn’t like cottage cheese or buckwheat, you shouldn’t force yourself and spend days like this. It is best to choose products that are acceptable to you. Such days should not be spent more than once, maximum twice a week.

When losing weight, you should not rely only on fasting days. The rest of the time, nutrition should also be correct and balanced.

Menu for weight loss for every day

It is most convenient to divide the foods you consume into a week. A daily diet is perfect for these purposes. Sample diet for a nursing mother for weight loss, a menu for every day.

Various fruits, marshmallows and marshmallows, baked goods made from wholemeal flour, and cheese are suitable as snacks. From time to time you can treat yourself to rich pastries or dark chocolate, the main thing is not to overdo it in consuming such products.

A diet for a nursing mother to lose weight is one of the simple and effective ways to regain former forms after the baby is born. The main thing to remember is that the menu should be balanced, the products should be healthy, and the drinking regimen should be sufficient. If these conditions are met, mommy will very soon begin to notice improvements in her appearance, which will also be confirmed to her by the scales and the mirror.