After the birth of your baby, surely you have been a few extra kilos, as a reminder of those beautiful nine months and of course, you need to download them. That is why I will give you to know the diet to lose weight after pregnancy, which will be very useful to lose weight. Will you come with me?
How diet works after pregnancy?
Do you wonder how to lose weight after delivery if you are breastfeeding? Well, with this diet to lose weight after pregnancy, you can lose pounds without affecting the stage of breastfeeding, which is surely happening and without affecting your health, or your baby’s.
How to lose weight after pregnancy quickly is a frequent concern in the brand new moms. However, you should know that while you are in the lactation stage, you will lose weight more easily, because your body will use your fatty deposits to make milk.
For that reason, you should not do a restrictive diet. It is very important the quality of the food and the portions that you consume, not only to maintain your health and energy, but also to be able to elaborate the best milk for your baby. Also, remember to perform exercises that will help you, both to lose weight even more, and to maintain a good level of endorphins.
What can I eat after the child birth?
Now, if you’re wondering what to eat after the child birth in order to lose weight, keep in mind the following lists of allowed and forbidden foods in a post-partum diet.
Allowed foods
I’ll tell you what to eat after the birth in quarantine, so that your body has the necessary nutrients to make your baby’s milk. Take note:
- Foods rich in calcium. Consume 4 to 5 servings of dairy a day in the form of milk, cheese or skimmed yogurt.
- Foods rich in vitamin D, which facilitate the absorption of calcium. You can be added the same dairy products.
- Foods rich in iron, such as lean red meats, legumes and cereals.
- Foods rich in vitamin C, which facilitate the absorption of iron.
- Abundant liquids. At least 12 glasses per day to ensure that it is needed in daily dairy production. Especially water and natural fruit juices.
- Fresh, natural foods. Not processed, nor refined. Lean meats, skim milk products, fresh fruits and vegetables.
Forbidden food
On the other hand, do not forget to consider prohibited foods after childbirth, especially if you are breastfeeding, since their consumption can affect your baby. The list of prohibited foods includes the following:
- Some blue fish, such as swordfish, bluefin tuna and pike, because of their high mercury content.
- Drinks with caffeine, such as coffee and cola drinks, for their alkaloid content.
- Garlic, asparagus, citrus, spicy and onion, some point out that these foods can alter the taste of breast milk. Consume them with caution and see if your baby rejects it.
- Chickpeas, broccoli, Brussels sprouts, beans, and carbonated beverages. While some point out that these foods can cause flatulence in the baby, as in the previous case, there is no conclusive evidence. Hence, it is best to consume them sparingly and observe if they cause any reaction.
- Processed and refined foods.
Menus for after childbirth
To make a diet after childbirth, you need to have an adequate and varied menu to implement it, day by day, without causing you boredom, which could cause you to abandon it. In this menu you will have eight different variants to choose from within each meal.
Breakfasts
- Breakfast 1: An infusion with milk, a glass of natural orange juice, two slices of wholemeal bread with dietary sweet.
- Breakfast 2: An infusion with milk, two slices of pineapple, two slices of wholemeal bread with dietary spreadable cheese.
- Breakfast 3: An infusion with milk, a grapefruit cut to the middle sweetened with sweetener, two slices of wholemeal bread with dietetic sweet.
- Breakfast 4: An infusion with milk, a glass of natural orange juice, two slices of wholemeal bread with dietary spread cheese.
- Breakfast 5: An infusion with milk, two slices of melon, two slices of wholemeal bread with dietary sweet.
- Breakfast 6: An infusion with milk, a glass of natural orange juice, two slices of wholemeal bread with dietary spread cheese.
- Breakfast 7: An infusion with milk, a glass of natural grapefruit juice, two slices of wholemeal bread with dietary sweet.
- Breakfast 8: An infusion with milk, a cup of melon and pineapple, two slices of wholemeal bread with dietary spreadable cheese.
Mid morning snack
- Mid Morning 1: One cereal bar.
- Mid Morning 2: One fresh fruit.
- Mid Morning 3: One dietary gelatin.
- Mid Morning 4: One dietetic drinkable yogurt.
- Mid Morning 5: A piece of low-fat cheese with firm paste.
- Mid Morning 6: One carrot.
- Mid Morning 7: A cup of fruit salad.
- Mid Morning 8: One tomato.
Lunches
- Lunch 1: A plate of homemade vegetable soup, a chicken breast, a small plate of pumpkin puree and potato, a baked fruit.
- Lunch 2: A plate of homemade vegetable soup, a plate of brown rice with peas and hard-boiled egg, a fresh fruit.
- Lunch 3: A plate of homemade vegetable soup, a portion of beef, a plate of cucumber salad, tomato and grated carrot, a fresh fruit.
- Lunch 4: A plate of homemade vegetable soup, a portion of grilled fish, a plate of boiled broccoli with white dietetic sauce, a trace of fruit salad.
- Lunch 5: A plate of homemade vegetable soup, a medium plate of spaghetti with dietetic tomato sauce, a fruit.
- Lunch 6: A plate of homemade vegetable soup, two servings of spinach pudding, a baked fruit.
- Lunch 7: A plate of homemade vegetable soup, two zucchini stuffed with minced beef, a dietary gelatin.
- Lunch 8: A plate of homemade vegetable soup, a medium plate of rifle with white dietetic sauce, a fruit.
Mid afternoon snack
- Mid Afternoon 1: 1 fresh fruit.
- Mid Afternoon 2: One cereal bar.
- Mid Afternoon 3: One dietetic drinkable yogurt.
- Mid Afternoon 4: One piece of low-fat cheese with firm paste.
- Mid Afternoon 5: One dietary gelatin.
- Mid Afternoon 6: One carrot.
- Mid Afternoon 7: One tomato.
- Mid Afternoon 8: One cup of fruit salad.
Dinners
- Dinner 1: A plate of homemade vegetable soup, two portions of carrot pudding, a dietary gelatin.
- Dinner 2: A plate of homemade vegetable soup, a portion of tuna, a salad to taste, a fresh fruit.
- Dinner 3: A plate of homemade vegetable soup, a medium plate of lentil stew (without chorizo, or bacon), a baked fruit.
- Dinner 4: A plate of homemade vegetable soup, a portion of skinless chicken with a medium baked potato, a fruit.
- Dinner 5: A plate of homemade vegetable soup, a portion of pumpkin pie with ground beef, a dietary gelatin.
- Dinner 6: A plate of homemade vegetable soup, a portion of fish with salad to taste, a fruit.
- Dinner 7: Meal to free choice. Only the portions should be controlled.
- Dinner 8: A plate of homemade vegetable soup, a portion of beef, an artichoke salad, a fruit.
What else to do to lose weight after pregnancy
The diet after childbirth may not be enough if you do not make other changes in your life that help you recover your figure. Then, I share some suggestions that will help you in your day to day, not only to lose weight, but also to share more moments with your baby.
Aerobic exercises
It is the best way to lose those extra pounds that were left after pregnancy, without affecting breastfeeding. Get moving and you will recover your figure quickly. If you do not have the times, go for a walk with your baby and both will have a great time. You will exercise without realizing it. You can even take the trip for shopping.
Healthy advice
Keep in mind that if you breastfeed your baby, you must stay healthy and strong, so that your milk has the necessary nutrients. Hence, it is not a matter of losing weight at any cost. There are many things you can do to achieve it, without affecting your health or your baby’s. First of all, take care of your diet. Eat healthy and your baby will grow healthy.
Postpartum recommendations
As soon as your baby is born, you can take into account certain very simple suggestions to lose pounds without too much effort. In this way, you will recover your weight sooner than you imagine. It is only a question that you organize yourself and follow these recommendations. In a few months you will have a perfect figure again.
