Breastfeeding Diet for Weight Loss: An Expert-Proven Diet Plan for Indian Mothers

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Table of Contents

Introduction

There is at least a moment after giving birth when you decided to check your post-delivery body. For sure, it was stretched out, and you felt a strong shock wave. Most mothers want their postpartum bodies back. And they need it as quickly as possible. However, losing weight while breastfeeding, which means being hungry all the time, isn’t a straightforward task.

To deliver a baby, most body parts expand, including hips and ribcage. It took you nine months to add that extra weight amount. So, you need almost the same amount of time to eradicate it and get back your lovely body shape.

Your body needs enough time to heal. And this needs to occur within the first few weeks. After that, you need to start following expert guidance, especially in terms of food, to lose extra weight effectively.

Eager to discover an expert-proven breastfeeding diet for weight loss? Read further!

Breastfeeding Diet for Weight Loss: What You Need to Consume

The foods a mother consumes while breastfeeding are vital for her health as well as the baby’s health. The foods and serves that a recommended breastfeeding diet for weight loss must have are:

Food Type	Number of Serves Daily	A Single Serve Equals to
Yogurt, Cheese, Milk/or Alternative (Reduced Fat)	21/2	A 250 ml milk cup Two slices (40g) hard cheese Ricotta cheese (120g) Yoghurt (200g)
Seeds, Legumes, Lean Meat, Fish and Poultry	21/2	Cooked lean red meats (65g) e.g. lamb, beef, and pork) 2 tablespoons of nut paste or a 30g 1/3 cup of unsalted seeds, paste or nuts (no added salt) Cooked poultry (80g) 120g of eggs 100g cooked fish fillet 170g of beans or split peas Tofu (170g)
Fruit	2	A pear, banana, apple or any other medium-sized fruit piece. 30g of well-dried fruits 0.5 cup of 100% natural juice A fruit cup. Two to three pieces of smaller fruit types e.g. plums
Cereal (whole grain)	9	A 1/4 cup of muesli One small scone or English muffin Three crisp breads A slice of bread or 1/2 flat bread 1/2 cup cooked semolina, porridge, barley, noodles, rice, or pasta 2/3 cup of breakfast cereal flakes
Additional Foods For More Active Mothers	0 to 21/2	20g or one tablespoon oil Ice cream (two scoops) Potato crisps (30g) Three to Four sweet biscuits

Expert Advice

Want to lose weight faster? Don’t count calories. Be mindful of the quality of foods and drinks. You’re more likely to impact the milk supply if you eat less. Ensure your foods are healthy and nutritious. Add to your meal:

Two of protein or an extra ounce
A quarter cup of vegetables
A cup of starch

Issues usually pop up when you try to replace nutrient-dense food with others since they are easy to find. Try to stock up on the foods discussed in the table above. Be sure to focus on these food types.

Fruits, vegetables, and grains: They provide helpful minerals. Also, they’re a vitamins source.

Starches: They aid milk production. Popular ones are rice, pasta, squash, potatoes, and beans.
Lean protein: Body tissues require it to remain in excellent shape.
Fat: Concentrate on foods that provide an excellent balance of omega-3 and monounsaturated acids. They aid your child’s brain development. Use olive oil, cheese, and avocado.
Water: 90% of milk is water. But avoid taking a lot of it constantly in order to remain hydrated. Only drink when you are thirsty. Importantly, monitor your urine’s colour. A dark colour suggests that you need to include more fluids in your breastfeeding diet for weight loss.

Recommended Indian Foods to Increase Breast Milk and Enhance Weight Loss

A perfect breastfeeding diet for weight loss is made professionally. Traditional and modern Indian foods play a vital role in terms of weight loss and infant health. These options are healthier. And what’s more? They’re easily available.

Saunf

You can consume Saunf by chewing it. Another common consumption method is using it in hot water. It’s ideal when warm or at room temperature. Saunf boosts milk production in breastfeeding mothers.

Methi Seeds

Methi seeds are also known to boost milk production. According to experts, mothers who consume the right amount of Methi seeds increase their milk production significantly.

The plant has phytoestrogens. These substances are believed to increase milk production. Aiming to moderate your weight? Use Methi seeds.

Chhole

Indian mothers can easily find Chhole. It’s a common food that’s very nutritious. You need to consume this food in the required amount to increase your breastmilk quantity and aid your weight loss process. That’s why it’s a vital addition to any effective breastfeeding diet for weight loss.

Palak

Green vegetables are highly recommended for breastfeeding mothers and weight loss. And Palak is one of them. It features enough nutrients that you and your infant need, maintaining the child’s and mother’s overall health. The right amount needs to be consumed to aid weight loss.

breastfeeding diet for weight loss

Breastfeeding Diet for Weight Loss: What to Sidestep Completely or Reduce Intake

Nutritionists suggest limiting some foods and drinks to boost your weight loss. They include:

Alcohol: Your child consumes alcohol via breasts. Large amounts could impair the development of your baby.
Snack foods: A minimum of 500 calories daily is required, so, avoid snacks with empty calories. Common ones include soda, candy, and chips.
Sugary foods: They aid inflammation.
Salty foods: Water retention can occur when you consume foods with high levels of sodium. This aids weight gain and sometimes, you may feel bloated. Also, they can boost hypertension risk.
Full-fat dairy foods: They are an excellent protein and calcium source. However, don’t consume them excessively. They contribute to excess calories. Some mothers discover that these products result in digestive problems or discomfort.
Refined carbohydrates: They’re created from refined grains. That means fibre isn’t available. These foods can result in cravings. Sugar imbalances are also a common occurrence. Their high glycemic levels may lead to weight gain.
Caffeine: Your baby doesn’t have enough sleep? Limit or avoid caffeine completely. However, some infants aren’t bothered by it.
Cow’s milk: Although in rare cases, it can result in allergic reactions, especially to your new-born. It’s advisable that you exclude dairy products from your breastfeeding diet for weight loss. Rashes, diarrhoea, vomiting, bloody stools or eczema are clear symptoms.

What Alcohol Amount Should You Include in Your Breastfeeding Diet for Weight Loss?

Addicted to alcohol? You can still take it across your breastfeeding period. However, you need to take the recommended types and amount. Experts recommend waiting between two and three hours after each serving before breastfeeding. The recommended amount includes:

Beer: 12 OZ
Wine: 6 OZ
Liquor: 1.5 OZ

Alcohol doesn’t stay in the milk. It’s eliminated when its levels in your blood go down. That means your milk doesn’t have alcohol when you’re sober. Your breasts are full and still feeling alcohol effects? Pump and dump.

Key Nutrients to Concentrate On

You need to be careful when creating your breastfeeding diet for weight loss. Ensure all key nutrients are available. That means your baby will grow healthy. Milk nutrients are available in two groups. These categories depend on the extent to which they’re secreted into the milk, including:

Group 1 Nutrients

Nutrient	Food Examples
Thiamine (Vitamin B1)	Beans, nuts, pork and fish
Riboflavin (Vitamin B2)	Oily fish, red meat, eggs, and almonds
Vitamin B6	Dried fruit, bananas, potatoes, fish and poultry products
Vitamin B12	Shellfish, Shrimp, and Liver, as well as nutritional yeast
Vitamin A	Yellow and green vegetables, organ meat, and carrots.
Vitamin D	Cod liver and mushrooms exposed to UV light
Iodine	Cod, milk, and dried seaweed
Choline	Peanuts, fish, poultry liver and beef liver
Selenium	Seeds and whole wheat, as well as, seafood, turkey and Brazil nuts.

Group 2 Nutrients

Nutrient	Food Examples
Zinc	Dairy and poultry products, as well as Nuts, beans and oysters
Copper	Potatoes, whole grains, organ meats and nuts
Calcium	Legumes, milk, yogurt, and leafy greens
Iron	Poultry, meat, dried fruits, and green vegetables
Folate	Avocados, asparagus, leafy greens, lentils, and beans.

Group 1 nutrients won’t be secreted into your milk quickly if their intake is low. You’ll need to supplement to ensure they’re secreted into your breast milk. Group two nutrient concentration in the milk doesn’t depend on the intake amount, meaning supplementing won’t help.

Breastfeeding Diet for Weight Loss Recommended Guidelines

1,800 calories are recommended. This amount helps support your milk production while losing weight. Other recommendations include:

Stay hydrated: Take unsweetened beverages and eat fruits with plenty of water. On top of that, consume sufficient water.

Monitor your infant’s weight gain.

Go for different nutrient-dense foods.

Breastfeeding Mothers

Other Tips to Lose Weight While Breastfeeding

A proper breastfeeding diet for weight loss is vital. However, you need to be very careful. This is because your infant needs nutritious milk. It isn’t always safe to cut your calorie intake or avoid some foods. So, what weight loss tips are recommended?

Engage in Postpartum Exercise

The mission is to lose weight when breastfeeding without sacrificing the quantity or quality of your milk. Postpartum exercise blends smoothly with any breastfeeding diet for weight loss. This exercise boosts your energy. It also helps you stretch your abdominal muscles.

It is not just about dropping the extra pounds. This exercise also changes your body tissue. You might be engaging in this exercise without knowing, as it involves;

Walking up and down stairs
Lifting your infant
Pushing the stroller and more.

These activities are enough to help you get started. They’re ideal within the first weeks. Didn’t experience an episiotomy or tearing? You need to perform a postpartum exercise. It helps your pelvic muscles to heal. You will start to see changes as long as you stay active. Other vital exercises are:

Going for a walk
Gentle stretching
Pulling in your stomach
Doing Kegel exercises

Have Enough Rest

You’ve got an infant? It’s difficult to relax. However, you need to find time to relax. This can significantly boost your body’s recovery process. Also, it helps you lose weight quickly.

Enough sleep is also vital after exercising. Your muscles need to relax and recover. Especially after exercising. During the day, take some short naps. This might be helpful especially when you breastfeed at night.

Do Breastfeeding and Weight Loss Relate? Let’s Find Out

You must be eager to lose some weight quickly after delivery. And that’s the primary reason why you’re carefully reading this breastfeeding diet for weight loss comprehensive guide. Weight loss needs time. So be kind to your body. It’s a transition that takes time.

Many hormonal changes are occurring in your body. And you need a huge amount of calories to provide your kid with enough milk. Milk supply can reduce significantly if you decide to restrict intake of calorie. The process of breastfeeding aids weight loss. This is effective, especially when it takes six months and more. However, it doesn’t happen for every individual.

You need to lose at least 1/2 kilograms weekly. That’s about 1.1 pounds. This amount requires a blend of a healthy breastfeeding diet for weight loss and recommended exercises. No matter your weight, you should consume enough calories.

For every mother, losing weight is a lengthy process. It took months to gain the weight. This means it doesn’t hurt to lose it in a few months. That’s the relationship that exists.

FAQs

What is the fastest way to lose weight while breastfeeding?

Recommended exercise and diet are enough. They allow you to drop some significant amount of weight faster. Overweight women may cut their calorie ingestion. However, breastfeeding requires enough calories. So, don’t cut their intake.

How do I stop gaining weight while breastfeeding?

Sidestep sweetened and processed products. This is the most straightforward way to stop gaining weight.

How can I lose 10 kg while breastfeeding?

Yes. You can lose 10kgs and more. Get enough sleep and take enough water. Invest in a balanced breastfeeding diet for weight loss. And finally engage in adequate exercise.

What period does it take to lose the weight you gain before delivery?

It takes between six and twelve months after delivery. Just have the right breastfeeding diet for weight loss. Most mothers with a well-crafted breastfeeding diet for weight loss and exercise routine lose 1/2 of their postpartum weight. This occurs within the first six weeks.