After nine months of weight gain, you might be eager to lose some of those extra pregnancy pounds; however, dieting might not be the best idea soon after giving birth, especially if you are breastfeeding. You can eat well and even diet after a short waiting period, but you must do so responsibly or you risk breastfeeding complications.
Getting Enough Calories
In the beginning, it is best simply to focus on eating a variety of healthy foods while you are breastfeeding. According to What to Expect, breastfeeding women burn around 500 calories more per day than they did before they became pregnant. While it might be tempting to eat less to reap the benefits of weight loss, doing so can impact your milk supply: Nemours reports that breastfeeding moms must make sure they eat enough calories to fuel breast milk production. These calories should come from a variety of healthy foods, especially vitamin-and mineral-packed fresh fruits, vegetables and whole grains.
Avoiding Fad Diets
According to Kelly Bonyata, lactation consultant and founder of Kellymom.com, you can diet safely when breastfeeding as long as you do it right. Avoid fad diet plans, especially those that restrict certain foods or calories. That means no low-carb, high-protein, sugar-busting or celebrity diet plan is appropriate. In addition, do not take any diet pills or herbal weight loss supplements, which could impact your milk supply. Also, certain herbs and medications pass into your breast milk and could be potentially harmful for your baby.
Diet Advice
Rather than focus on diet foods, focus on eating well. Bonyata advises breastfeeding moms to wait for about two months before starting any kind of diet to ensure you have established a healthy milk supply. In addition, you should never eat fewer than 1,500 calories per day, says Bonyata, as this could cause your milk supply to drop. Many breastfeeding moms need even more than this to maintain a healthy milk supply. Finally, focus on slow weight loss over time: more than 6 lbs. per month also could impact your milk supply.
Appropriate "Diet" Foods
To drop weight safely while breastfeeding, focus on nutrient-dense foods that are low in calories. Do not skip meals and be sure to eat plenty of proteins; according to Bonyata, breastfeeding women need 65 g of protein daily. Choosing leaner proteins and low-fat prep methods might help drop fat calories as well. Grill or bake instead of frying, and opt for chicken or fish. Keeping healthy snacks on hand also might help you prevent overeating at meals. Keep washed and prepped fruits and vegetables readily available for times when you feel hungry between meals, and try to be patient: Over time, your weight will return to normal.
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