How many calories are consumed in the production of breast milk. Adjusting the nutrition of nursing: the ratio of BJU. Exercises for weight loss while breastfeeding

After the birth of a child, many women want to regain their former shape and stabilize their weight as soon as possible.

But losing weight during lactation is significantly different from the same process before pregnancy and breastfeeding, so it is very important to know how many calories a nursing mother needs. In this article, we will look at whether the calorie content of a woman’s diet changes during breastfeeding and what indicators she must achieve in order to lose weight.

Quite often, new mothers are horrified when they look at the arrow of the scales immediately after childbirth. Of course, part of the "pregnant" weight goes away with the baby and the waters, but most of it remains with the woman.

And here comes the catch - physical activity, for example, playing sports and any exercises, cannot be used for weight loss, especially in cases where we are talking about childbirth by caesarean section. Of course, a little later, when the body is fully restored, sports, of course, need to be introduced into your life, but how to lose weight before that?

The only way out is to reduce the consumption of calories per day, but this must be done meaningfully and fully control this process.

On most medical or children's portals, you can find information that a nursing mother needs to consume 300-500 calories more per day than usual. This is the amount of energy that is claimed to be spent on average in the formation of milk.

However, we know that all people are different and mothers are no exception in this regard. Moreover, the fact that each baby eats a different amount of milk is added here, and, therefore, the body's energy costs for its production are different.

For this reason, today we will teach you how to calculate the amount of calories that your body needs to produce milk. Knowing how much energy is burned by the body, you can slightly change your menu and successfully lose weight, or maintain a normal weight.

How to calculate your daily calorie intake

So, all calculations are based on the norms of calorie consumption by women before pregnancy at the age of 19 to 45. How much energy the body spends daily depends on physical activity.

• Women leading a sedentary and sedentary lifestyle lose 1800 to 2000 calories.
• Moderate activity raises this figure to 2000-2200 calories.
• The greatest number of calories is lost while maintaining an active lifestyle, and this figure is 2200-2400.

Accordingly, if you consume foods whose total energy value is less than these indicators, then your weight will go away.

For women during lactation, the daily norm will be the same amount of calories, plus approximately 500.

This means that if during breastfeeding you absorb as many calories as before pregnancy was the norm for your lifestyle, then the body will begin to experience an energy deficit and will lose weight.

If you want to know how many calories your body specifically spends to form milk, then you need to use the following method.

First of all, you need to find out how much milk your baby eats during the day. To do this, you can use one of two methods:

• If you have a special scale for babies, put your baby down just before and after feedings. The difference in the readings of the device will just be the weight of the milk that the baby ate. Do this for a day, and then add up all the readings.
• You can also find out how much milk your baby is using with a pump and a feeding bottle. Set aside one day and instead of putting the baby to the breast, pump milk out of it and give it to the baby from a bottle. Write down how much he ate at each meal, and then add up the results.

So, having on hand the mass of milk eaten daily in grams, we can find out how many calories it contains.

To do this, we multiply the mass of the liquid by 0.7 - this is due to the fact that 100 grams of the product contains about 70 kcal.

In principle, in order to have an idea of ​​the amount of energy spent daily on the formation of milk, this is enough. Already at this stage, you can look at your diet during the day and figure out what to do with its calorie content - cut or increase.

In order to successfully lose weight, it is enough to reduce the number of calories consumed per day by 300-500.

Calorie counting example

To make it clearer, let's take an example.

• Immediately after childbirth, you obviously will not lead an active lifestyle, therefore, the daily calorie intake is 2000 kcal.
• Plus, we add to this the energy spent on milk production - suppose a child eats 1000 grams of milk per day, which equals 700 kcal.
• In total, we have 2700 kcal - this is the norm, which allows you to keep your weight at the same level.

To lose weight, you need to consume from 2000 to 2200, and the process of weight loss will occur quite intensively. For a smoother and more comfortable weight loss, it is enough to reduce the calorie content of the daily diet to 2400-2500 calories.

By the way, it should be mentioned that the above figures for energy consumption in the creation of breast milk are slightly underestimated. 70 calories per 100 grams is the calorie content of milk in its purest form, but in order to form it, the body expends a little more energy. It can be calculated by dividing the resulting energy value by 0.8.

In the example above, this indicator will change from 700 kcal to 875. This just needed to be mentioned, since some young mothers, in pursuit of rapid weight loss, unnecessarily reduce the calorie content of their menu, which leads to poor health, dizziness and exhaustion of the body.

Now you know how many calories a nursing mother needs and you can independently calculate the amount of energy your body spends on the production of breast milk. If you want to use this information to lose weight, you should remember that the body after childbirth is in a somewhat depressed state. So do not cut the calorie content of your menu too much, it is better to do it smoothly, then the weight will gradually go away, and this will not affect your well-being.

When breastfeeding, a young mother is simply obliged to monitor her diet so as not to harm the baby. The article takes a detailed look at a woman's nutritional tips and tricks to conserve milk and maintain good health.

Proper nutritional habits during breastfeeding ensure sufficient milk production, which is essential for the healthy development of a newborn baby. Previously, grandmothers advised to lean on fatty foods so that breast milk was saturated. Doctors dispelled these myths, proving that in order to establish feeding, the mother's diet must be complete with enough fluid.

How many calories should you eat per day

Up to 2 liters of milk are produced per day in the mammary glands, so the body spends a lot of energy. To make up for its deficiency, it is enough to increase the total daily calorie content of products by 300-500 calories, but not by 1000-1500, as advised in some Soviet manuals. The slight increase in daily allowance is due to the quality of the food, not the quantity. Boiled meat, which has little energy value, but contains a lot of vitamins and protein, can saturate mother and child. Therefore, when breastfeeding, it is enough to eat food with a total calorie content of 1500-2000.

What can you drink and how much

For normal milk production, a nursing woman must drink enough fluids. If she has no kidney problems and no severe edema appears, the daily fluid intake is 2-2.5 liters, including water, soups and drinks.

It is advisable to limit the consumption of black and green tea, diluting it with milk. It is recommended to drink no more than 2 cups per day. Coffee should be completely eliminated from the diet. If this is difficult to do, it can be replaced with a coffee drink, which promotes strong milk production.

Another myth left over from Soviet times. A young mother should drink plenty of cow's milk and dairy products. This setting is bad for the baby. A large amount of milk in the diet causes increased gas formation and intestinal colic.

To avoid problems, milk should be diluted with warm water or added to tea. Be careful with kefir. For nutrition, it is better to take a product with a fat content of no more than 3% and drink one glass a day. To replenish the amount of lactic acid, you should choose low-fat natural yogurts and low-fat cheeses.

What foods should be excluded from the diet

Among the older generation, there is an opinion that colic in a baby is a natural and natural process of intestinal maturation, so maternal nutrition does not affect their occurrence in any way. This position is fundamentally wrong. A large amount of milk, legumes, pearl barley, mushrooms, watermelons cause strong fermentation and provoke increased gas formation, which increases the manifestation of colic. To facilitate the maturation of the baby’s gastrointestinal tract, you should remove or limit the following foods from your diet as much as possible:

• it is advisable to remove black bread up to 4 months, replacing it with yeast-free bread for breakfast;
• legumes should not be present in the mother's diet until 6 months;
• vegetables and fruits for better absorption should be boiled, baked or cooked in a double boiler;
• eggs should be completely removed before 1 year, sometimes allowing yourself a protein omelette;
• cabbage is completely excluded, from 6 months the use of a stew is allowed;
• replace fatty meats with lean;
• completely remove from the diet, chocolate, nuts, melons and watermelons up to 1 year.

By removing these foods, you will reduce the risk of intestinal colic or reduce their manifestation and duration.

Video - Nutrition of a nursing mother and colic

In addition to colic, a young mother may face another serious problem. Some newborns suffer from severe allergic reactions. It can be provoked by classic allergens contained in citrus fruits, sweet, sour foods, fish and eggs. Sometimes there is a strong allergy to chicken. To protect the health of the child, the following products are completely excluded:

• oranges, tangerines and lemons;
• sweet and rich foods, it is allowed to eat 1-2 marshmallows;
• fish, low-fat varieties can be eaten when the child is 5-6 months old;
• mushrooms should not be eaten until the end of the breastfeeding period.

Chicken can be eaten boiled or baked in the oven. It is important to monitor the reaction of the child to the products. If you have eaten fish or eggs without any reaction, you can start introducing forbidden foods into your diet in small doses at any time. But with the appearance of the slightest rash and suspicious symptoms, you should consult a doctor.

Video - Breastfeeding: Mom's nutrition. General principles

How to eat with a diagnosed allergy

If you have an allergy, colored vegetables are completely excluded from the diet. You can enter them again only 1-2 months after the removal of all symptoms. Green vegetables, potatoes, cereals, soups and lean meats are allowed.

Allowed ready-made products for mom and their calorie content in 100 g

*Calorie content depends on the products taken, the recipe and the manufacturer.

Sample menu for a nursing mother

If the baby has no allergies

For an allergic baby

Using the above tips, a nursing mother will easily establish proper nutrition and successful lactation for the period she needs, and the baby will grow up healthy and cheerful. Remember, excessive nutrition and a large amount of fluid intake will not increase the quality of milk in any way, but will only add extra pounds and problems to you.

Much has been said about the dietary habits of breastfeeding women. An inquisitive mother can easily find information about what she should eat and what not. But, even having studied the basic rules, women often make mistakes. In this article I would like to touch on the main ones.

When a little one is born, all the attention of a young mother is devoted to him. Caring for the baby to have enough milk, women often forget about themselves and their nutrition. It is important to remember: in any case, the baby will receive everything he needs with his mother's milk. But what will be left for the mother if she forgets to eat herself or eats at random, making an allowance only for the fact that the foods she eats do not affect the well-being of the baby? Women who nevertheless thought about this issue most often solved it by starting to drink complex vitamins for pregnant and lactating women. Indeed, a nursing mother needs more vitamins and minerals than an ordinary person. But it is wrong to think that by eating only buckwheat and taking vitamins at the same time, you supply your body with everything it needs. After all, an extremely important link in this chain has been forgotten: the balance of proteins, fats and carbohydrates (BJU), which our body can only get with food.

Without thinking about it and constantly violating this balance, after some time, women begin to notice a deterioration in their general well-being, the condition of their skin, teeth and hair, and begin to attribute all this to breastfeeding, they say, “the child ate the whole mother.” And then everything depends on the woman herself: someone forgets about herself and continues to feed through force, someone, on the contrary, stops feeding. Both categories turn out to be wrong: after all, often you just need to reconsider your diet, and then breastfeeding can be continued without any sacrifice, because that is how it should be by nature.

So, the task of a nursing mother is to eat not only so as not to harm her child, but also so as to provide her body with everything necessary. Many articles have also been written about what proteins, fats and carbohydrates are, in what products and in what quantity they are contained. In short, the best sources of protein are meat (lean beef), fish, poultry (skinless chicken breast, turkey), eggs, cottage cheese, dairy products. Sources of complex carbohydrates - cereals, pasta, bread, sources of simple carbohydrates - fruits, juices, sweets. Fats are found in most of the foods listed above. Study these lists in more detail, exclude from them those foods that your child may react to. Now it remains only to calculate how much protein, fat and carbohydrates per day you need.

First, calculate how many kilocalories per day your body needs. It is not difficult to do this: on average, 30 kcal is required per kilogram of weight. If you weigh, for example, 60 kg, then multiply 30 by 60 and get 1800 kcal - this is your daily calorie intake. More precisely, it would be if you were not breastfeeding. But you are a nursing mother, and according to the recommendations of lactation consultants and gynecologists, you should add another 300 to 500 kcal per day to this figure, depending on the degree of activity of your breastfeeding (breastfeeding). Plus: 1800 + 500 \u003d 2300 kcal - so many kilocalories per day a nursing mother should receive with active breastfeeding (children under 1 year old). And 1800 + 300 \u003d 2100 kcal - the daily calorie content of a nursing mother with maintenance breastfeeding (from a year and above, when the child is on a common table).

Such a scheme in nutrition in nutrition is called "supporting": that is, you eat as much as your body needs to maintain its current state. If you want to get better, then you should consume more kilocalories. Conversely, if you want to lose weight, you should cut your daily calorie intake by 10-20%. (Such a decrease in nutrition is considered not too stressful for the body). But still remember: the period is not the best time to think about active weight loss, especially in the first months after birth.

Having dealt with the daily calorie intake, you can calculate the ratio of BJU (proteins-fats-carbohydrates). On average, the body needs 1.5 - 2 grams of protein, 1 gram of fat and 4-5 grams of carbohydrates per 1 kilogram of weight. Therefore, if your weight is 60 kg, then you need to consume from 90 to 120 g of protein per day, no more than 60 g of fat and 240-300 g of carbohydrates (preferably complex). Keeping this balance and eating within the limits of the daily calorie allotted to you, you will give your body everything it needs for its normal existence. Do not forget to add additional kilocalories allowed for nursing mothers, and then your body's resources will be more than enough for two.

You can count KBJU using kitchen scales and free available services on the Internet. For example, the calorie table http://dietadiary.com/how-many-calories, as well as online calorie calculators and calorie diaries such as http://dietadiary.com/calories-calculator/online or http://www.calorizator .ru/analyzer/products. It will be enough for you to enter data on how many grams of which product you have eaten into ready-made tables, and the calculators themselves will calculate how many kilocalories, how many proteins, fats and carbohydrates are contained in this volume of food. You can read about how to calculate the calorie content of complex dishes here http://forum.calorizator.ru/viewtopic.php?f=49&t=2485 .

Don't worry, you don't have to become a slave to numbers by counting every kilocalorie. Treat the KBJU balance as numbers you need to focus on, not maniacally follow. This approach is enough to keep you healthy and continue breastfeeding for as long as your baby needs.

Everyone knows that breastfeeding is very beneficial for both the health of the mother and the health of the baby. However, often young mothers are concerned about the issue of combating excess weight during breastfeeding. Naturally, during pregnancy, a woman gains weight and after childbirth dreams of losing weight faster. But is it possible to lose weight and still breastfeed? There is a widespread opinion among mothers that it is impossible - it is even considered that it is necessary to eat well, otherwise there will be no milk.

In fact, this is a deep misconception. During lactation, fat is naturally excreted from the body, so the breastfeeding period should not interfere, but help get rid of extra pounds. In addition, the body spends from 500 to 700 calories daily to produce milk. This is enough to gradually lose weight.

The amount of milk that a nursing mother produces depends on how much the baby eats, on the frequency of breastfeeding, and on feeding at night. The more often the baby is applied, the more milk is produced. Therefore, if there is not enough milk, give the baby a breast after an hour. Be sure to feed the baby at night, from three in the morning to eight in the morning, the hormone prolactin is produced, which is responsible for lactation. And three or four months after the birth, milk begins to be produced as much as the child needs.

As you can see, breastfeeding is not the enemy of weight loss, but its friend.
The norm is weight loss within 8-9 months after childbirth. If this does not happen, you should consult a doctor. If everything is in order with your health, you may well lose weight on your own. The main thing is to follow a few simple rules.

Firstly, a newly-made mother does not have to eat for two at all. The fat content of milk is constant, so there is no point in eating fatty foods. As for the amount of food, nutrition should be balanced, you should eat healthy food, and not eat everything in a row, without thinking about quality.

A lactating woman should never go on a diet, this can be bad for the baby. In your menu, in sufficient quantities, proteins, carbohydrates, iron and calcium should be present. If you have an iron deficiency, then it will be impossible to lose weight, because it contributes to the production of a special enzyme that affects fat burning. It is necessary to refuse heavy and fatty foods. You need to eat in small portions. Drink more liquid, a nursing woman simply needs it. At night, you should try not to eat, you can drink kefir or eat an apple.

It is advisable to eat meat once a day, stewed or boiled vegetables can be included in every meal. Dairy products are best consumed with a low fat content. Grain products are very useful, they cleanse the body. You should not lean on sweets, but you should not deny yourself it either. Instead of store-bought juices, eat fresh fruit instead. Of course, look at the reaction of the baby.

Often mothers are prevented from losing weight by the habit of eating up after the child. A spoonful of puree, two tablespoons of porridge - you yourself do not notice how much you eat too much in a day. Control yourself, and if you feel sorry for the products, give them better to your husband or older child.

As you can see, you should not eat large amounts of food, on the contrary, you can adjust your menu so that food helps you get rid of extra pounds.

Secondly, physical activity for weight loss is also necessary.. You just need to remember that you can only actively engage in a month after giving birth and you should not be too active, otherwise milk may disappear. And small loads, on the contrary, are very useful.
The easiest and most effective way is walking with the baby. While the child is sleeping in the stroller, do not sit on the bench, but walk. Two or three hours that you spend walking in the fresh air will not only help you get rid of extra pounds, but also improve your mood. You can do simple exercises while walking. For example, strain the muscles of the abdomen or buttocks.

You can try to do exercises with a child, he will surely like it. Throw the baby up, hug the baby to you and swing the press, crawl with him for a long time. Lie on the floor and slowly lift your baby from your belly to your chest. Sit on the floor, bend your legs, put your baby on your stomach and raise your arms and legs. Put the baby on your shoulders and squat. And simply, carry the child in your arms or in a sling more often. All this helps to strengthen the muscles and return them to their original shape.

Of course, if you wish, you can find a minute and do exercises without a child. For example, When your baby is sleeping, take some time for yourself. Try to do at least six to eight exercises regularly.

Among other things, try to sleep this is also very important. And do not try to lose weight quickly, because you gained weight for a long nine months, so you are unlikely to be able to lose weight in a month. Tune in for a long but sure weight loss and don't expect instant results.

Thus, breastfeeding and losing weight is quite realistic. You just need to adjust your daily diet, move more and breastfeed your baby more often.

(Photo: Rene Jansa(2), Igor Stepovik(1), shutterstock.com)