Postpartum Weight Loss Meal Plan – Meal planning is key to weight loss while breastfeeding. Meal planning can be very challenging for a new breastfeeding mom, but with just a little planning, you can completely avoid sugar cravings and extreme hunger. It is very important to get your meal plan right to increase your milk supply and help your body burn fat at the same time. We’ve got a free 10-day milk supply diet transformation below for you to join, as well as a free printable to grab in this post! Scroll down for 14 quick and healthy breastfeeding foods for weight loss too!
A breastfeeding meal plan for weight loss MUST include the right foods or your milk supply will run low and you will be hungry. Click here to grab your sample meal plan to get you started, and be sure to grab our full, 10-day plan with recipes!
Postpartum Weight Loss Meal Plan
How to Create a Meal Plan for Weight Loss While Breastfeeding There are a few key factors that will ensure you create a successful meal plan for breastfeeding and weight loss so that your milk supply doesn’t drop. Here are the factors to consider: Never cut calories dramatically. Instead, cut down on empty calories. This means you want to substitute foods instead of eliminating snacks and meals. For example, if you tend to crave sugar and sweets in the late afternoon instead of the usual cookies, grab a delicious Milk Dust Bar that tastes like dessert but fills your body with hand-picked nutrients for nursing mothers. If you love dessert in the evening, try making an oreo breastfeeding shake so you can replace a normally empty calorie meal with a protein shake full of herbs, vitamins and minerals that encourage milk to feed your body. Focus on protein and fiber at every meal and snack. Protein and fiber together ensure that you will feel full and satisfied. By providing protein, vegetables, and/or fruit at every snack and meal, you’ll fill your body with nutrient-dense calories that also fill your stomach. Protein and fiber are very important to combat intense hunger, which can be very difficult during breastfeeding.
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Take advantage of one-handed meals: don’t cook a lot while breastfeeding and caring for a newborn. Stock up on frozen veggies, make lots of smoothies, use our healthy lactation bars and batch cook your protein. If your meals are too complicated and require a lot of preparation, cooking and cleaning, the meal plan will seem too extensive to stick to. Check out: Milk-Stimulating Diet Recipes for Weight Loss and Lactation That Work! 17 Easy Foods to Include in Your Breastfeeding Meal Plan There are many healthy foods that you may want to include in your breastfeeding meal plan, but not all of them are easy to prepare and eat while losing weight and breastfeeding. This is a great checklist of foods that are super quick and easy to make and super nutritious for milk supply.
Meal planning with quick and healthy options can really make a difference in the success of your breastfeeding meal plan.
What foods are important to eliminate from a breastfeeding meal plan for weight loss? There are some foods that are important to eliminate from your meal plan. These foods lack nutrients and end up offering empty calories. These are also foods that will negatively affect your blood sugar. Regulating your blood sugar is very important to ensure you don’t have intense cravings while maintaining your hormone levels. Blood sugar can affect hormone levels, which can also affect milk supply. A big list of foods you should never include in a breastfeeding diet plan for weight loss:
By eliminating these foods, you can really help your body function properly, shed fat, and still produce all the breast milk your baby needs. How fast can you start losing weight with this breastfeeding diet plan? There are so many factors that contribute to weight loss, but if you start by taking these key factors into account, your nutrient intake will increase and your empty calorie intake will decrease. This alone will help balance your caloric intake without affecting your milk supply. If you can eat clean and lean for 80% of each day, that’s a great way to start! Our free 10 Day Sugar Detox is a great plan to follow with more details to help you get there. Ideally, you will start to lose 1-2 pounds per week if you naturally reduce your calorie intake by making healthier food choices. Some moms lose more in just 10 days on our plan without losing any milk at all! Will your diet and meal plan for breastfeeding affect your milk supply? Your diet in general can absolutely affect your milk supply. First and foremost, cutting calories too far with your meal plan can result in reduced milk supply. What most moms do by accident is cut calories and nutrients by eating less. By focusing on nutrients rather than calories, you can maintain your milk supply and still lose weight.
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Let us know if you try any of our recipes in our breastfeeding weight loss diet plan. We want to hear about your success and see what you make! The weight loss program after pregnancy is over! Check out my before and after photos and let me know what you think – not bad, right? I’ve had some great results and I’m excited to continue this momentum.
I certainly encountered challenges along the way, but I persevered. Seriously, this is the most important part of any weight loss program – being patient and dedicated enough to see it through. You won’t always be down in the rankings every week. You won’t always win willpower challenges. You won’t always feel like it’s working – I too have felt like quitting many times, but I couldn’t because of this blog! Try these challenges and know that time will pay off.
My total weight loss from delivery to the last day of this program was exactly 30 lbs. This is 3 kg more than my pre-pregnancy weight. I lost all my pregnancy weight within 9 weeks of giving birth. Pretty fantastic!
Am I happy with the results? yes! Definitely. Do I wish I had lost more by now? Of course! In my mind, I want to get back to my bikini competition body, even though it’s unreasonable to want that when my baby is only 4 months old. I know these things take time, and I know I wasn’t as strict with my diet and sleep as I should have been to lose weight faster. And that’s okay because this is real life, not competition prep! And hell, like I said when I made the first video, I’m not ready to give up making babies for bodybuilding any time soon! Also, I’m exclusively breastfeeding, so my top priority is my baby’s nutrition, not my figure.
Lose Weight While Breastfeeding Meal Plan (it Will Keep Your Milk!)
What now? The three-month program is over, what do I do now? CONTINUE! If the diet is only temporary, so will the weight loss. I made a new menu, found some new workouts, set new goals and I’m moving forward. Watch the video for more info… and to hear the story of my haircut disaster! It’s no secret that the food we eat fuels our daily activities—which is especially important when those daily activities include caring for a newborn and breastfeeding.
But for many new moms, the desire to lose baby weight can take precedence over feeding your body with the right foods to support recovery, milk production, rest, and all the other tasks needed to get through the day.
Significantly reducing total carbohydrate intake—a major weight loss strategy for many women—is not the best choice after giving birth. Carbohydrates are necessary for new moms—not only for breast milk production, but also for mental health, hormone regulation, and more.
The good news is that it’s possible to slowly lose a few pounds (if that’s your goal!) while still eating enough calories to handle the physical and mental demands of caring for your little one. The key is to be patient, eat well-rounded meals and give yourself time.
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Keep in mind that calorie intake and appropriate macronutrient ranges vary based on your activity level, body size, and more.
Additionally, if you have a medical condition such as diabetes, you may need to follow a different eating pattern to optimize blood sugar control. Every woman’s nutritional needs are different and depend on many factors
For more information on how to create a healthy plate, visit USDA’s ChooseMyPlate website. There you will find topics related to nutritional needs, healthy weight loss, breastfeeding tips and more. You can also get a customized eating plan.
Dara Godfrey, MS, RD, a registered dietitian at Reproductive Medicines Associates in New York, says hydration, especially if you’re breastfeeding, is critical. He recommends up to 3 liters of water per day.
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However, hydration needs can vary, so it’s best to use thirst as your guide. A good way
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