During these nine-months’ long journey, while you were waiting to hold your little one in your arms, it was not unnatural for you to gain some weight and look fat. Mostly through the calorie-intake from your food. However, once your baby has popped out, and you’ve have started breastfeeding, you might think that you’ll lose your weight quite naturally. Your thinking is not all wrong. As breastfeeding burns 500 to 700 calories, naturally, every day. Along with this, many of you want would surely want to know if is safe to diet during breastfeeding.
Well! The answer right off the hat is, “Yes”! Nursing mothers can safely lose weight by following these guidelines.
Guidelines
Wait For Two Months
As you wouldn’t have to do anything to lose your weight consciously. In two months, your body will get enough time for a healthy milk supply. And remember, breastfeeding on average is surely going to make you lose your weight.
Count On Your Calories
Since you’re nursing and during this time, your hunger levels may be at all times high. Therefore 1500 to 1800 calories per day should be your overall requirement. Some of you might need more than this. But studies indicate that going below or way above this number might be risky.
Slowly Reduce the Calorie Intake
As sudden drop in calories might reduce your milk supply.
Try and Avoid Quick Fixes
Diet fads such as liquid diets, low-carb diets, and even weight loss medications should be avoided. In addition, any intense exercise regime should be avoided, as they can harm your baby. However, instead of taking any drastic steps, a diet plan during breastfeeding might nourish both you and your baby.
Plan Your Diet While Breastfeeding
In, fact choosing food rich with nutrients like vitamin A, C, D, E and B12, selenium, protein and zinc are good for nursing mums’ specific. So, plan your after-delivery and breastfeeding diet from your breakfast to dinner by including healthy fats (like full-fat yoghurt, olive oil, avocados, eggs, etc.), nuts (like walnuts, almonds, etc.), fiber-rich starch (potatoes, lentils, oats) , etc.
Is There Any Food That Needs To Be Avoided While Breastfeeding?
While you diet for weight loss during breastfeeding, you can have food as per your diet plan. You might also have fish for lunch or dinner. As it happens to be a rich source of protein and contains essential vitamins and minerals for breastfeeding mums. But care needs to be taken on the type of fish to be consumed. Try not to have seafood. As the amount of mercury contained in it can have adverse effects on the brains and nervous system of the breastfed infant.
Not just that! After a baby’s delivery, irritability, and sleep disorders are some of the common signs observed in breastfeeding mums. Having caffeinated drinks might just worsen the situation. If you’re a coffee-crazy mummy, consume it low to moderate amounts (which should not be more than 2 to 3 cups of coffee).
To Conclude
While it’s completely safe to diet while breastfeeding, keep the guidelines in mind and don’t forget to pump your breast to ensure the milk supply continues.