Many mothers have question marks in their minds about the breastfeeding period. The first question among these questions is how to lose the weight gained during pregnancy. So, can mothers go on a diet while breastfeeding?
Of course, we are not talking about a diet like normal individuals. Because you are a mother and your milk needs to maintain its nutrition. Therefore, this diet requires healthy eating and several practices.
One of the most effective ways to lose weight during this period is breastfeeding. Approximately 500-700 calories of energy will be transferred to the baby in each breastfeeding. This is equivalent to the calories spent with moderate exercise for an average of 1 hour.
In your carbohydrate consumption, choose fresh vegetables, fruits and whole wheat products with high fiber content. Oatmeal, fruit, black cumin and milk mixtures will be healthy carbohydrate choices for losing weight and preserving your milk.
During breastfeeding, it is important to eat protein-rich foods, drink plenty of fluids, have a balanced diet and get enough sleep, both for weight loss and to maintain the amount and content of milk. . Preferring grilled meat, grilled fish, salad, vegetable dishes, fruits, yoghurt and milk desserts in the breastfeeding mother's diet can help her body recover faster.
There should be no weight loss of more than half a kilo per week during the breastfeeding period. Take your time and aim to lose your birth weight in a healthy way.
1-2 glasses of fluid should be consumed after each breastfeeding. Make sure to consume 2.5-3 liters of water a day.
Take short walks to speed up your metabolism.
Again, calcium and protein are required to ensure the continuity of the quality of the milk and to support weight control. Be sure to consume foods rich in nutrient such as milk, yoghurt, eggs and cheese.
Be careful about your fat consumption in meals. The way you cook your food should be boiling, baking or grilling instead of frying.
Don't starve yourself. Fasting will affect your milk production and make you feel more tired. Make snacks by choosing foods that are high in nutrients for fewer calories.
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