How to lose weight breastfeeding mother without harm for the child - menu

The period of breastfeeding for many women is very complex, and this applies not only to physiological processes, but also psychological ones. Gaining extra pounds during pregnancy, many are horrified that after giving birth, they can not wear their favorite clothes. And then the question of how to lose weight of a nursing mother without harm to the child becomes very topical, and what products in your menu can be used for this.

What can be included in the diet?

In order to lose weight, nursing mothers should develop a menu, as in the diet, but only with some features. It is important to remember that a severe restriction on food can adversely affect the content and quantity of nutrients in milk.

Without harm to health, nursing mothers can lose weight, as when limiting the consumption of food containing many fats, and the organization of frequent meals in small portions. In addition, do not forget that you need to drink a lot of pure still water (at least 2 liters per day) and at the time give up sweets and biscuits.

What happens to calories?

The daily need for a woman who is breastfeeding is 3,200 kcal, of which every day her body spends 500 kcal per breastfeeding. Such a quantity of calories is only necessary for those who do not want to lose weight, and the rest can be reduced to 2,800 calories per day. Lose weight to nursing mother without harm to the body will help products such as: low-fat varieties of meat, poultry and fish, skimmed sour-milk products, cereals with a minimum of oil and plenty in the diet of vegetables and fruits. If we talk about bread, then it is desirable to eat only "yesterday's" and in small quantities. In addition, you should not abuse fruits and dried fruits with high caloric content. The daily rate of these products is:

• banana - 1 piece;
• dates - 3 pcs;
• raisins - 7 pieces;
• prunes - 3 pcs.

The menu for a nursing mother to lose weight, can look like this:

Option 1

Breakfast: oatmeal porridge cooked on milk with a fat content of 2.5%, with the addition of raisins; tea without sugar with a biscuit biscuit.

Late breakfast: a glass of low-fat kefir and 1 banana.

Lunch: soup with meatballs from beef; baked in foil chicken breast with vegetables (potatoes, carrots, onions, peppers, cauliflower, zucchini); a salad of Peking cabbage with carrots, dressed with vegetable oil; dried fruits compote.

Snack: 1 egg, cooked in a "bag" and a piece of bread.

Dinner: macaroni from durum wheat with stewed chicken liver; salad from grated boiled beets with prunes added, seasoned with low-fat yogurt; a glass of juice.

Late dinner: baked apple and herbal tea.

Option 2

Breakfast: buckwheat porridge with a small slice of butter; salad of grated carrots with an apple, seasoned with low-fat yogurt; tea without sugar.

Late breakfast: 1 glass of milk, fat content 2.5%, and cracker.

Lunch: soup with turkey and vegetables (served with toast); baked rabbit meat with potato wedges; a vegetable salad prepared for steaming (cauliflower, broccoli, string beans), dressed with vegetable oil and sprinkled with croutons; dried fruits compote.

Snack: 1 peach and 1 banana.

Dinner: boiled rice with steam fish; salad of blue cabbage with egg, dressed 1 tbsp. a spoonful of 30% mayonnaise; a glass of juice.

Late supper: low-fat cottage cheese with dates and prunes; Herb tea.