It's entirely normal and healthy for women to gain some weight during pregnancy. Most women want to lose the pregnancy weight as soon as possible after having their baby. Though breast feeding burns extra calories and can help a mom lose weight, breast-feeding moms can also follow a special diet in order to lose weight at a slow, steady and healthy pace without compromising their breast milk supply.
Liquids
Children's Hospital of Boston states that it is essential for breast-feeding women drink enough liquids to ensure an adequate breast milk supply. Breast-feeding moms should drink mostly water along with 100 percent fruit juice and low-fat milk. When a breast-feeding mom feels hungry, she might actually be thirsty. Try drinking a glass of water first to determine if this is the case. BreastfeedingBasics.com states that breast-feeding moms should drink 6 to 8 glasses of water a day in order to make enough breast milk and promote gradual weight loss.
Calories
Even though many breast-feeding moms want to lose weight, it is not a good idea to cut your calories too low while you are breast feeding. BreastfeedingBasics.com explains that nursing mothers need 200 to 500 extra calories just to maintain weight. If you want to lose weight, you can cut your calories by a few hundred a day. Going on a low-calorie diet, such as 1,200 calories or less, could decrease your milk supply and is not recommended.
Snacking
Since breast feeding burns extra calories, moms who breast feed should snack often so that they are able to eat enough to produce milk. Snacking often also speeds up the metabolism which can help lead to weight loss. Instead of eating large meals, try a 300-calorie mini-meal every 3 hours or so. This will keep energy levels up so she can take care of her baby and enjoy some exercise.
Fruits and Vegetables
Children's Hospital of Boston recommends that breast-feeding moms eat plenty of fruits and vegetables every day. Fruits and vegetables provide important nutrients which fuel the mom and help the baby grow. Fruits and veggies are also filling but low in calories so breastfeeding moms can lose weight easily if they eat them often. Breast-feeding moms should eat at least 5 servings of fruits and vegetables each day.
Whole Grains
Whole grains are an important part of the diet plan for breast-feeding women. Whole grains provide healthy carbohydrates, energy and fiber which prevent constipation. Brown rice, 100 percent whole wheat bread, quinoa and corn tortillas are all whole grains as opposed to white bread, white rice and regular pasta, which are not. Whole grains can help breast-feeding moms have plenty of energy and feel full so that they don't overeat.
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