The breastfeeding stage can become an excellent ally for moms and is that the benefits of breast milk are multiple when it comes to losing kilos after pregnancy.
One of the great doubts that many mothers raise after giving birth to their baby is whether to go on a diet during breastfeeding. And it is that for many, pregnancies suppose a considerable weight gain that is between 10 and 15 kilos (even more in some cases).
Therefore, losing weight becomes one of the essential objectives after childbirth and doing it in the shortest possible time. To solve all our doubts about whether or not it is advisable to go on a diet during breastfeeding or if simply breastfeeding calories are lost, we have consulted the matron Gumersindo Márquez. Is it possible to lose weight during breastfeeding?
During breastfeeding there are no prohibited foods
Breast milk should contain all the nutrients necessary to feed the baby, so moms are not advised to start a diet during this period, but to the surprise of many of us, losing weight during breastfeeding can even become somewhat more frequent than at any other stage of life in a woman. Why? This is because breast milk production involves the consumption of a considerable amount of energy from the mother, which produces the burning of calories. “Generally, in a woman with a normal body mass index, we advise increasing the intake by about 300 kcal approximately for the formation of this food wonder,” says Gumersindo.
Experts, therefore, advise a varied and balanced diet that combines all the foods of the food pyramid in their proper proportions: “Carbohydrates in 50%-55%, lipids or fats in 25%-30% and proteins between 12% and 15%.
All this preferably distributed in 5 meals a day (…) and eat more quantity in these meals, before snacking between meals”. Another essential factor that mothers should take into account is that no food should be eliminated from the diet, among other reasons because babies perceive “all the aromas and tastes in breast milk, which contributes to the rejection of any food in later stages, that is, that the little ones get used to certain flavors,” according to the expert and adds: “There are studies that conclude that the more varied the maternal diet during this period the better tolerance to the diversity of tastes in later stages the babies will have.”
A varied and balanced diet, the best option to lose weight after childbirth
Let’s talk about the benefits of breastfeeding. We could say that for babies, it is the food that best suits their caloric needs, so something harmful to the mother will also be for the little one: “Although there are no prohibited foods during breastfeeding, we must pay greater attention to drinks such as, for example, the exciting ones especially, if the baby does not meet the hours of sleep and rest.”
Also, many experts say that the longer the time of exclusive breastfeeding feeding, the greater the weight loss in mothers, and even, according to the WHO (World Health Organization), the benefits are more and is that: breastfeeding accelerates the recovery of the size of the uterus, reduces the amount of bleeding after childbirth and minimizes the probability of suffering from breast or ovarian cancer and even: “In the long term it has also been seen that the incidence of hypertension, diabetes, and obesity is lower in children fed with breast milk, “says Gumersindo.
And best of all, it also helps moms eliminate localized fat in the hips and
Waist. But of course, nothing is miraculous since you must be very strict by eating a healthy diet and practicing exercise during this stage.
The ideal diet for moms during breastfeeding
To have a healthy diet, experts recommend healthy meals based on: a breakfast based on skimmed milk, bread, or whole grains and fruit. For those times when we get hungry between hours, mid-morning, and mid-afternoon, we can take fruits and low-fat yogurts.
For the central meals of the day: at noon, bet on vegetables, salads, pasta or rice once a week, potatoes and legumes once or twice a week, and second course, grilled meat or
Fish, as dessert, skimmed yogurt or fruit. And in the evening, lighter meals should be made such as soup or degreased broth, cold cuts, fish or eggs (no more than 4 per week), soft cheese and fruit. And, of course, good hydration by drinking two liters of water a day can also be combined or complemented with juices and infusions.