Diet while breastfeeding
the Main problem that bothers all young mothers after childbirth is weight. Like already behind and childbirth, and the stomach is still "ahead". It is therefore not surprising that most young mothers want to go back to the previous form and resort to various diets and exercise. However, our mothers and grandmothers immediately declare with one voice that nursing mom not to diet, as this negatively affects the composition of breast milk and the child may receive the necessary vitamins. On the one hand, this statement is really true, as when breast-feeding is contraindicated strict diet. But on the other hand, if the woman to follow special diets, it is "one stone kills two birds". That is, the right diet during lactation will benefit both the baby and your figure.
to Start this diet 6 weeks after childbirth. The main rule of the diet is to limit consumption of fatty, fried, sweet and starchy foods. It is very important to drink at least 2 litres of water, as the quantity of breast milk depends on the quantity of ingested liquid. You can drink not only water, it can be tea, fresh juices, milk, dairy products, herbal teas, infusions, jellies and compotes. Give preference to products with low fat, and also reduce the amount of sugar. During breastfeeding especially need foods rich in calcium and vitamin D, it is also reasonable to take these vitamins in the form of vitamin complexes.
lactation is a time when body fat accumulates, and actively consumed, so to lose weight will simply. On average, the body expends 800 calories a day for the reproduction of milk, and if we add to this active care for the baby, it turns out that a young mother needs to consume about 2,700 calories per day. Although the diet during breast-feeding counting calories is not necessarily important to observe the basic rules of food.
first, your meals should be balanced. Eat small portions but often. It is best to use 5-7 meals a day, combining small meals with plenty of fluids.
second, avoid fatty foods. In order to lose weight while breastfeeding, you need to choose foods low in fat. Eliminate the mayonnaise, cream, chocolate and butter. From fried foods are also best avoided. But vegetable fats are very useful, refill the salad with vegetable oil, eat nuts and seeds, they are rich in vitamins and useful for the figure.
third, give up baking, especially harmful for the figure of fatty, sweet pastries with cream.
And then what to eat during breastfeeding?
Try to eat only healthy, nutritious food: eggs, fresh, boiled or steamed vegetables, fruits, lean meats, fish and poultry, cooked without fat, bread of coarse grinding, porridges, cheese, and dairy products. Be sure to eat vegetable and meat soups are ideal for weight loss. It is much better to eat a bowl of soup than just meat and potatoes. The volume of food the same, and fewer calories.
the Approximate number of products for dieting during breast feeding looks like this:
• cottage Cheese – 50-100 g
• Dairy products – 0,5-1 liter
• Vegetables – 800 g
• Meat – 200 g
• Fruits – 500 g
• Eggs – 1-2 pieces.
• whole Grain bread – 300-500 g
• Vegetable oil 30 ml
it is Also worth considering that
metabolism slows down after birth
bring it to normal will help exercise. It can be power walks with the stroller or advertising companies. A proper combination of diet and exercise during lactation will give an amazing result.