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The Best Diets for Nursing Moms Trying to Lose Weight

May 12, 2011 | By Kate Brennan
The Best Diets for Nursing Moms Trying to Lose Weight
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Many new mothers are eager to shed their pregnancy weight, but if you are breastfeeding you should choose a diet plan that supports your milk supply. While your body has the ability to make quality milk regardless of the quality of your diet, you do need to eat enough food to make enough milk. Remember that you need time to recover from pregnancy. La Leche League International recommends you give yourself at least two months after giving birth before trying to lose weight. Once you are ready, choose a healthy method for weight loss. The best diets for nursing mothers provide call for healthy foods rather than quick fixes.

Counting Calories

As a breastfeeding mother, counting calories is one of the best diets for weight loss. According to La Leche League International, as a breastfeeding mother, you should not go below 1,500 calories to protect your milk supply. Most women should try to eat 1,800 calories a day. Calorie counting allows you to choose the types and amounts of food to eat as long as you do not go over your calorie target. You should focus on eating lean meats, fruits, vegetables and whole grains. Calorie counting allows you to work sweets, desserts and cheat meals into your plan occasionally.

Weight Watchers

Weight Watchers is a commercial diet program that provides support, structured meetings and calorie control via a points system. One reason Weight Watchers is one of the best diets for nursing mothers is that it allows for additional points, or calories, daily, to help ensure you continue to make enough breastmilk. The Points Plus program advises you to eat one additional milk serving, three extra fruit or vegetable servings and additional lean proteins and healthy fat servings. Weight Watchers recommends you drink eight glasses of fluid daily to help you stay hydrated for breastfeeding.

Mediterranean Diet

The Mediterranean diet is a heart-healthy diet built on generous amounts of fruits, vegetables, legumes, nuts and whole grains. According to MayoClinic.com, the Mediterranean diet replaces butter with olive oil and advises dieters to eat poultry and fish at least two times a week. The American Academy of Pediatrics has noted that breastfeeding mothers' diets might lack adequate docosahexaenoic acid, an omega-3 fatty acid found in fish and an important nutrient for infants' brain development. Between calling for plenty of healthy plant-based foods and including omega-3 rich fish twice a week, the Mediterranean diet is one of the best diets for nursing moms. While some followers of the Mediterranean diet indulge in a glass of red wine on occasion, remember that wine is optional and alcohol can pass through your breastmilk to your child. You can reap the benefits of the Mediterranean diet without drinking wine.

Cautions

While you are highly motivated and eager to lose weight after birth, remember that your baby is depending on your body to create enough breast milk. Avoid crash diets, diet supplements, fad diets and over-the-counter diet aids. Some women lose all of their pregnancy weight, and other women hang on to 5 to 10 lbs. until weaning. Include moderate exercise in your weight loss plan, as exercise is a natural mood elevator and can help you cope with the changes in your life.

References

Article reviewed by Shawn Candela Last updated on: May 12, 2011

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