How to lose weight while Postpartum with low carb Diet Plan

Many mothers after giving birth set the goal of recovering their ideal weight, which is why many doubts arise as to whether or not they should go on a diet, and whether or not this will harm the quality of their breastfeeding.

First you must know and accept that nature is wise; those 5 and up to 10 kilos increased during pregnancy are intended to be used during the production of breast milk, so avoid stressing yourself unnecessarily about it.

How does the body of a breastfeeding woman lose fat?

This occurs through two ways, the first is the caloric expenditure that is generated by the simple fact of producing milk, the mammary glands spend approximately 550 kilocalories a day to carry out their work, this being the equivalent of jogging gently for approximately one hour. .

On the other hand, and according to scientific studies, about half a kilo of fat passes monthly from the mother’s body into breast milk, especially a fatty acid called DHA. This fat is key to the proper brain development of the baby, which is still immature and grows at a very fast rate.

Thanks to these two ways, many women lose weight while breastfeeding, but only if they maintain the same healthy eating habits that they practiced during their pregnancy.

Did you know that: “8 breast feedings of your baby a day allow you to burn 550 kilocalories, which is equivalent to jogging gently for an hour”
What you should eat while breastfeeding to regain your ideal weight

Breast milk is a perfect food and fully covers the caloric needs of the baby, so “stop eating” to lose weight can be detrimental to both the mother and her baby.

Although lactation helps to lose weight, one should not fall to excesses; consuming many sugars or heavy fats are not included in this formula, a balanced and varied diet is the key to reaching the ideal weight with the help of breastfeeding.

Recommendations for a balanced diet

• Consume at least 3 pieces of fruit and 3 of vegetables per day.
• Focus on fiber, include legumes such as chickpeas, lentils, peas or beans.
• Also dry foods such as raisins, figs, almonds, hazelnuts, walnuts and pistachios, as they are very high in fiber.
• Fruits should be eaten raw, the richest in fiber are oranges, strawberries, blackberries, pears, pineapple, etc.
• Consume foods such as integrated cereals, whole wheat bread, brown rice, pasta, oats, millet, etc.
• Skim dairy such as skim milk, yogurt, ricotta, cheese, etc.
• Choose to consume lean meats, such as turkey, chicken without skin, and above all give priority to fatty fish such as salmon, sardines, tuna and trout.
• Drink plenty of fluids, about a liter of water a day, as this helps maintain milk production.
  For mothers who are breastfeeding, the ideal is to eat between 1,500 to 1,800 calories per day.
  Other important recommendations to lose weight

• Distribute your caloric intake 5 times a day, have breakfast, a mid-morning meal, then lunch, a snack and dinner.
• Avoid eating food at night, since the digestive system is less active at these times, and it can cause insomnia.
• Maintain the same nutritional care that you have been practicing during your pregnancy, avoid sudden changes in your diet.
• Although there are no prohibited foods during lactation, avoid spicy foods and exalting drinks such as coffee or black tea, and do not abuse chocolate-based foods.

The key allies to lose weight quickly while breastfeeding

Prolonged lactation: The longer the time the baby is fed exclusively with breast milk, the greater the loss of fat in the mother’s body. Not only with this do you ensure proper growth and brain development of your baby, you also reduce your chances of suffering from breast or uterine cancer in the future, according to studies carried out by the World Health Organization (WHO).

Exercise and rest: Rest when every time you have the opportunity, especially in the first months after giving birth. And gradually resume your physical activity, you can start with exercises to recover the pelvic floor, then do yoga, go for a walk for half an hour and after 6 months you can go to the gym.

Why do some women not lose weight while breastfeeding?

Although breastfeeding helps to lose weight, one should not fall into excesses, an athlete can train 7 hours a day and recover all the caloric expenditure in a single very high-calorie meal. The same can happen to a mother who, despite breastfeeding, does not take care of her diet and consumes more than what she really requires.

Two other important factors are lack of exercise and lack of rest. A mother who does not rest properly will not be able to recover the necessary energy for day to day, so her body will seek to convert sugars into fat to compensate for this lack of energy.

Genetics also play a role in weight loss, since some women are more likely to gain weight quickly or develop changes in the endocrine system, which is responsible for regulating many functions of the body thanks to hormones.