After pregnancy and childbirth, women often face problems of being overweight, having less toned body and excess fat, especially in the abdomen. A scientific and nutritious postpartum weight loss menu will help you have enough milk for your baby and have a slim body.
1. Principle of postpartum weight loss menu
Any diet has its own principles and the practitioner must adhere to the principles to achieve the best effect.
Weight loss menu for mothers after giving birth Likewise, the following principles cannot be ignored:
1.1. The nutrients that need to be provided in the postpartum weight loss menu
It is important that the mother’s weight loss diet still ensures enough nutrients for the body to use in living activities and transfer into milk to nourish the baby. Accordingly, the nutritionist designed postpartum weight loss menu need:
Cut down on carbs
Change the habit of using white rice to supply starch, postpartum women should switch to less starchy foods such as oats, brown rice, pasta, pasta, brown rice, etc. You need to reduce the amount of starch consumed. About 50g per day.
Lots of fiber
Fiber is found in many sources of vegetables and fruits, this is also a food group that is recommended to be fortified to lose weight and reduce postpartum belly fat.
The postpartum weight loss menu should provide about 300-400g of green vegetables of all kinds per day and a variety of fresh fruits such as apples, grapefruits, watermelons, etc. Some vegetables have a faster weight loss effect, so you should add more. such as: spinach, spinach, lettuce, etc.
Add enough protein
In the process of weight loss and child rearing, the mother’s body after birth must be provided with enough protein to ensure normal metabolism. The body needs about 60-70g of protein per day.
Many women after giving birth are often enriched with many protein-rich dishes such as pork rolls, stewed nails, etc., which contain a lot of fat. Instead, you should get healthier protein from food sources such as chicken, lotus seeds, legumes, boiled eggs, shrimp, fish, mushrooms, etc.
This is the type of nutrition that postpartum women need to pay attention to most, you should only use about 10g of cooking oil per day, total fat intake is about 25g per day. Limit intake of foods high in animal fat or saturated fat.
Thus, in the weight loss menu, you should enhance steamed and boiled dishes to limit the use of fat. In addition, you should add good fats from sources such as pumpkin seeds, avocados, almonds, salmon, fish, etc.
1.2. Principles of applying postpartum weight loss menu
Although building weight loss menu With what foods, nursing mothers should pay attention to meet the necessary calories of about 1,800 – 2,700 calories during breastfeeding, then can reduce from 300 – 500 calories when starting to lose weight. Many pregnant mothers are anxious to lose weight immediately after giving birth because of their low self-esteem, but experts recommend that you wait until your baby is at least 2 months old to start losing weight. This helps ensure the best nourishment for the baby and the health of the mother.
The first thing to remember is that you absolutely must not starve because you want to lose weight quickly, this is very dangerous, it makes the mother herself weak, anemic, and undernourished. Moreover, children do not get enough breast milk, lack of nutrition, leading to poor mental and physical development.
Eat small meals throughout the day instead of eating 3 main meals. This helps the energy absorbed after eating also be used more effectively, avoiding the accumulation of energy to create more fat.
2. Suggest a weight loss menu for mothers after giving birth
Here are menu suggestions for mothers after giving birth, without gaining weight and still ensuring nutrients:
2.1. Menu 1
Breakfast: 1 bowl of chicken porridge, 1 glass of milk.
Snack: 1 cup of soy milk.
Lunch: Pumpkin rib soup, brown rice, braised carp, 1 pear.
Snack: 1 cup of fresh milk, 1 apple.
Dinner: Beef soup, stir-fried vegetables, brown rice, 1 banana.
2.2. Menu 2
Breakfast: 1 cup of fresh milk, 2 corns, 1 boiled egg.
Lunch: Braised pork, 1 bowl of rice, papaya with ribs, 3 pieces of watermelon.
Dinner: 1 bowl of rice, vegetable soup with minced meat, stir-fried beef with mushrooms, 1 pear.
2.3. 3 menu
Breakfast: Carp porridge.
Lunch: 1 bowl of rice, steamed salmon with soy sauce, spinach soup cooked with minced meat, spinach salad.
Dinner: 1 bowl of rice, steamed pork, gourd soup cooked with shrimp, 1 boiled egg.
2.4. 4 . menu
Breakfast: 1 bowl of beef noodle soup, 1 glass of milk.
Lunch: 1 bowl of rice, grilled carp, beef sour soup, sautéed green vegetables, 1 orange.
Dinner: 1 bowl of carp porridge, 1 cup of watermelon juice.
2.5. 5 . menu
Breakfast: 3 slices of bread, 1 omelet, 1 glass of soy milk.
Lunch: 1 bowl of rice, grilled sturgeon with galangal, boiled cauliflower.
Dinner: 1 bowl of pumpkin rib porridge, 1 cup of fresh milk, 1 pear.
2.6. 6 menu
Breakfast: 2 tubers, 1 cup of fresh milk.
Lunch: 1 bowl of rice, steamed shrimp, stir-fried beef with bean sprouts, hot vegetable soup.
Dinner: 1 cup mushroom soup, 1 glass of unsweetened milk.
In addition to these main meals, don’t forget to use fruit, protein, … for side meals in postpartum weight loss menu mine. Along with that, keeping up the habit of exercising, getting enough sleep, keeping your mind relaxed and breastfeeding will help you lose weight surprisingly quickly.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.