Some of you may have or are losing weight while breastfeeding. Because you can not wait to restore the weight as it was before you became pregnant, you then start a weight loss program while you are breastfeeding. In fact, your nutritional needs while breastfeeding as high as when you are pregnant, even more. Be careful, a very strict weight loss diet while breastfeeding may be bad for you and your baby. Actually, may or not the weight loss diet while breastfeeding? Is there a healthy diet for lactating mothers to have no effect on baby nutrition?
Can mothers diet while breastfeeding?
When you are breastfeeding, you still need a lot of nutrients to produce breast milk. If these nutrients are not met, then the loss is your own because your body will later take the nutrients in the body to produce milk. The food you eat does not really affect breast milk production, but it is important enough for you to meet your nutritional needs while breastfeeding.
Diet during pregnancy is actually fine if done well. But, do not even have a bad impact for you and your baby. For example, your body becomes weak because you are not eating enough, so you are difficult to care for your baby. Even if you are on a diet while breastfeeding, you should keep in mind the fulfillment of nutrients for your body and for milk production. So, also will not interfere with the growth and development of your baby is still dependent on breast milk.
How to run a healthy diet for breastfeeding mothers?
Actually when you are breastfeeding, your body has burned calories as much as 200-500 calories. Yes, breastfeeding also helps you to lose weight, especially if you are breastfeeding your baby exclusively 6 months or more.
If you want to diet while breastfeeding, you should follow these diet guidelines to make sure your diet is safe for you and your baby.
1. Do not over limit your food consumption
Diet weight loss is too tight not well done. You should still meet your nutritional needs. When pregnant, you should consume at least 1500-1800 calories per day. Some mothers may need more calories. Do not be less than that number, since calorie fulfillment below that number may interfere with your milk production. At least you only lose weight as much as 0.5-1 kg per week and no more than this. Weight loss more than this can also affect your milk production.
2. Lower your food intake gradually
A drastically and suddenly decreased portion of food can make milk production also decline. A sudden drop in intake of calories can also make your body think of it as starving. As a result, the body responds by lowering the amount of your milk production.
3. Do not rush to diet after giving birth
Should not do weight loss diet in the early days after birth. After childbirth, you need plenty of nutrients to speed up your body recovery after delivery. A body-loss diet during this period can cause your recovery time to last longer and make you feel more tired. So, if you want to diet when breastfeeding, should do this at least 2 months after the birth of your baby.
4. Feed your baby as often as possible
The more you breastfeed your baby, the more milk you produce. This will support the smoothness of breastfeeding, so you are better able to give exclusive breastfeeding to your baby for 6 months. Exclusive breastfeeding can increase your weight loss. You are better able to restore your body shape just like before pregnancy, when you are exclusively breastfed.
5. Consumption of healthy foods
Although you are on a diet, it is not an obstacle for you to keep eating healthy foods. It’s just that you may need to change the way you cook the food. For example, replace the habit of eating fried foods with boiled. It can cut the amount of calories obtained from oil. Increase consumption of fruits and vegetables (at least 5 servings a day), multiply fibrous foods (eg, replace your white rice with brown rice), choose less fatty proteins (such as lean meats, fish, tofu, tempeh, beans, low-fat milk), as well as drink plenty of water. Instead of consuming sugary drinks that contain extra calories, you should prefer to drink more healthy water.
6. Do exercise regularly
Do not forget to do regular exercise to support your weight loss. This is better than just doing a strict diet.…