Weight Gain Diet Plan For Female Kerala – It’s no secret that the food we eat fuels our daily activities—those daily activities include caring for a newborn and breastfeeding.
But for many new moms, the desire to lose baby weight may take precedence over feeding the body with the right foods to support recovery, milk production, rest, and other tasks that need to be done during the day.
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Significantly reducing your total carbohydrate intake – a weight loss strategy for many women – is not your best choice after giving birth. Carbohydrates are essential for new moms—not just for breast milk production, but for mental health, hormone regulation, and more.
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The good news is that it’s possible to slowly shed a few pounds while still eating enough calories to meet the physical and mental needs of caring for your little one. The key is to be patient, eat well and give yourself time.
Keep in mind that caloric intake and appropriate macronutrient ranges will vary based on your activity level, body size, and weight.
Also, if you have a health condition like 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 build a healthy plate, visit the USDA ChooseMyPlate website. There you’ll find topics like nutritional needs, healthy weight loss, breastfeeding tips, and more. You can get a personalized meal plan.
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Staying hydrated, especially while breastfeeding, is important, says Dara Godfrey, MS, RD, a registered dietitian with the New York Society of Reproductive Medicine. He recommends 3 liters of water per day.
However, hydration needs vary, so it’s best to use thirst as a guide. A good way to measure hydration is to look at the color of your urine. Pale yellow urine indicates adequate hydration, while dark colored urine indicates that you may be dehydrated and need to increase your water intake.
Providing your body with the right amount of calories will help your energy and milk supply.
A breastfeeding mother should consume about 2,300 to 2,500 calories per day for a breastfeeding woman.
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However, individual calorie needs are high and depend on body size, age, activity level and how long you are breastfeeding.
If you’re trying to lose weight while breastfeeding, the Academy of Nutrition and Dietetics says a gradual weight loss of 1 pound per week or 4 pounds per month is ideal.
Breastfeeding mothers should continue to take prenatal vitamins or prenatal vitamins. If you are breastfeeding but need additional nutrition, consult your doctor for advice.
Although small amounts of caffeine passed from you to your baby through breast milk are unlikely to harm your baby, the CDC recommends sticking to 300 milligrams or less per day.
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Aim to minimize snacks and foods high in sugar, sodium, and saturated fat, such as fried foods, soft drinks, and desserts.
If you are breastfeeding, avoid high-mercury seafood and fish such as orange mackerel, tuna, king mackerel, marlin, shark, swordfish or tilefish. Choose salmon, sardines, cod, tilapia, flounder and halibut instead.
Although many women choose to avoid alcohol while breastfeeding, if you do choose to drink, do so in moderation, and try to limit it to at least 2 to 3 hours after breastfeeding.
According to the Academy of Nutrition and Dietetics, breastfeeding women need about 400 to 500 calories per day.
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If you’re breastfeeding, don’t worry if the pounds don’t come off right away. For some women, breastfeeding helps them lose weight faster than other breastfeeding mothers.
Although weight loss is slow during the first 3 months of breastfeeding, weight loss appears to increase after 3 months when breastfeeding mothers are more likely to burn fat due to increased caloric intake to meet milk production needs. Shops.
Other women may notice an increase in fat stores around the waist or legs until they stop breastfeeding. This is probably possible
Breast milk has been shown to draw from the lower breast milk stores to support the development of the baby’s brain.
Protein Rich Food
To maintain your milk supply and nourish your body, it’s important to focus on consuming all food sources:
For example, eggs and fatty fish are excellent sources of protein and healthy fats, while vegetables, whole grains, and fruits provide fiber-rich sources of carbohydrates. Nuts, seeds, avocados, and full-fat yogurt are more examples of healthy fat sources.
Not only are these foods an important source of protein, fat, and carbohydrates, but all of these foods are packed with vitamins, minerals, and antioxidants that promote overall health.
. Surprisingly, even if your daily intake does not meet the recommended amount, your milk will still provide your baby with enough nutrients.
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This doesn’t necessarily mean you have to cut back on carbs, protein, or fat. By doing this, your body will use all its resources to make milk for your baby, so doing so will make you consume more.
Women with high blood sugar may need to eat less carbohydrate to optimize blood sugar control, but women who are more active may need more. Work with your health team to develop an individualized plan tailored to your nutritional needs while optimizing overall health.
Godfrey says there are many ways to help your hormones reset after giving birth, but it takes time and we shouldn’t expect it to happen overnight.
“Estrogen is usually dominant compared to progesterone, and since it’s almost a year before conception, it takes time for your body to find its new normal,” she explains.
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Estrogen dominance plays a big role in whether or not you can successfully lose weight after giving birth, as excess estrogen can cause weight loss. So high levels of cortisol, the stress hormone, can become overwhelming when you don’t get enough sleep.
Godfrey reminds women that everyone’s postpartum hormone schedule is different, and that’s okay. He points out that hormones are affected by many things, including diet, sleep patterns (or lack of sleep!) and general stress.
“Food affects the production and secretion of hormones – the hormone insulin is released by detecting the consumption of carbohydrates, so choosing appropriate portion sizes for our bodies can ensure healthy insulin secretion and prevent us from gaining unnecessary weight.” Godfrey says.
He also explains that hormones can in turn influence our food choices: ghrelin, our “hunger” hormone, and leptin, our “satisfaction” hormone.
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In the brain, when it comes to maintaining mental health. Although you can’t eat foods that contain serotonin, you can eat foods that are high in tryptophan. Tryptophan can be converted to serotonin, but only when carbohydrates work.
At the opposite end of the serotonin spectrum are proteins. Ashley Shaw, RD at Preg Appetit! Protein is said to reduce the release of serotonin. Therefore, moderate carbohydrate intake should be balanced with protein. “It’s part of a feedback system that helps regulate the body and causes the body to crave certain foods at certain times to ensure adequate intake of different nutrients.”
“Unfortunately, if you’re eating too many carbohydrates, especially simple carbs (cereals and breads, sweets, baked goods), you’re going to crave those foods more than others, and your response system is going to be worse,” he continued. will be abandoned.” .
That’s why experts recommend eating foods that focus on complex carbohydrates such as fiber-rich fruits, vegetables, brown and wild rice, whole-wheat bread, oatmeal, whole-wheat cereal, beans, mustard, and potatoes.
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When caring for a newborn, meal planning often takes a back seat. The good news? We’ve got a lot of ideas for you! Here’s Shaw’s 3-day menu that will fuel you through the day.
Godfrey recommends a similar postpartum diet that encourages pregnant women to eat, especially while breastfeeding. This includes:
A healthy postpartum diet is an important factor in pregnancy and postpartum recovery as well as weight loss—if that’s your goal.
Before making any significant changes to your current diet, take some time to enjoy the gift of being a new mom. Allow to reset. Be kind to yourself. Move when your body feels right. Take a break when you need it.
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Losing weight should not be your main concern in the first few weeks. You know when it’s time. As you prepare to begin your postpartum weight loss journey, remember that significantly reducing the amount of carbohydrates in your diet may do more harm than good.
Take it slow and eat it for hormone regulation, mental health and sustained energy. The weight will come off eventually, and you’ll feel better in the meantime.
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