Fasting day for a nursing mother. Diet for nursing mothers for weight loss

There is a three-room apartment, rooms 10 square meters, 14 and 19. And children are 1 year old, 12 year old girls, 14 year old boy. Now the older children have one room, and the parents and the baby have a large room. I planned to move my baby to the middle school when she was 2 years old, but suddenly my daughter said that she didn’t need her there. And I can’t figure out where to put the baby now.
How do your children live if you don’t have a room for each?

503

Galina

Good afternoon An outside perspective is needed.
My husband, two children, 10 and 7 years old, and I live in an apartment owned by our in-laws. We are building a house and are planning to move there in the summer; the children will just go to new school(the youngest is in 1st grade, the eldest is finishing primary). Our in-laws live in this house, we asked them to move closer to us to help with the children since I went to work when the youngest was 1 year old. When we invited our parents to move into our house, we discussed that we would not live together and that when the children grew up, we would move into the house, and the parents into their own apartment where we now live, i.e. there will be an exchange. Before moving to our house, they lived their entire lives in the village in their own house with a vegetable garden and other pleasures village life, i.e. Never lived in a city in an apartment. Then they sold their house, gave us some money for construction, some for their second son, I don’t know the rest. This is their 6th year of living in our house and everyone is happy with everything except me, since I want to move and live without my parents, and everyone else seems to want to live together. Yesterday I had a conversation with my husband about the fact that we need to get ready to move and we should talk to our parents about this topic, and my husband suddenly tells me that he doesn’t want to ask his parents to move because he feels guilty towards them in this situation. In addition, they will help with the children after school since we both work, and in addition I go on business trips. I am very saddened by this situation because I categorically want to live with my family and in this situation I believe that my interests are infringed. I am very worried about the possible deterioration of relations with my mother-in-law and thereby with my husband; it is not easy for me to tolerate her intrusiveness in terms of everyday life, since she is very active person and considers it necessary to express his opinion on any occasion and in any situation. They are very good people and help us in many ways, but I am afraid that our relationship will deteriorate due to two generations living together in the same territory. The question is: should you insist on your own way and lose the perks in the form of help with the children, or should you try to establish a common life together?
Thanks in advance for the substantive answers.

260

Svetlana Karetkina

I want to consult. My second mother-in-law is generally a nice woman, but she seems to have some kind of mental disorder. She hasn’t worked for a long time, she once worked as a nurse in a purulent surgery (her father-in-law earns more than enough), she sits at home all day and does cleanliness. their apartment shines from top to bottom; even in the operating room I have not seen such cleanliness as her bathroom, kitchen and toilet. she has special cloths and detergents and disinfectants for everything, imported and expensive. None of this would matter, but sometimes we are forced to visit them. This happens like in films about the Ebola virus epidemic.

In a common corridor with our neighbors (it is also clean and sterile, the neighbors are trained and change their shoes outside) they take off our shoes and strip us of our outer clothing. Special plastic bags are provided for shoes. We are given slippers, which, after we leave, are treated with steam from a steamer and a special product. our outerwear is put into covers and, along with our shoes, put out on the balcony. Until this moment nothing bothers me. But it gets worse.

In the room next to the hallway we are given home clothes to change into. Our jeans and blouses that we came in, the girls' sundresses - everything is put away in bags. We put on everything clean, which after we leave is all washed and treated with a steamer. My husband even changes his socks. Well, at least we can leave the underpants we came in.

Then we all go single file to the bathroom. There are hand washing facilities there. With a disinfectant, some special one that surgeons use to wash their hands before operations. Wash with product and brushes. Then we definitely wash ourselves! We wash our faces and ears. Only after this, having dried ourselves with clean towels, which are immediately thrown into the dirty basket after drying, do we offer our cheeks for kisses.

There is a separate toilet for guests. You can’t go to Svekrovsky for anything small or big. I once went at the beginning of our acquaintance several years ago, so my mother-in-law spent the whole evening right in front of me, ripping out the entire toilet with bleach, even washed the ceilings, I think.

My father-in-law is used to all this. husband too. She says that before she was not so obsessed, although she always adored cleanliness, but with age it intensifies (she is 62 years old). The girls seem to be okay with it too. giggle. And all this just infuriates me beyond belief. I try to send my family to visit without me, my husband and the two younger ones (the eldest is from a previous marriage, her mother-in-law is also not eager to see her again). But it doesn't always work out. We haven’t met at all on neutral territory for the last three years; my mother-in-law doesn’t like to leave the house without a spacesuit. Cafes and restaurants are generally terrible and death from infections is in agony. She cooks everything only with super heat treatment, everything is boiled and steamed to kill all the infection, God forbid fresh fruits and vegetables, never! Eating in short is very difficult. But my father-in-law and my husband wink at me and persuade me not to offend the mistress, and they force the girls.

One day I foolishly decided to go on a trip with my in-laws, I had never been abroad, and then they offered me the UAE. It was terrible, everything was treated with sterile wipes with an antiseptic, even the dishes from which we ate, and she wiped the girls every five minutes, the middle one (the youngest was not yet there) became allergic to the antiseptic, in general, I try not to remember this trip.

And that’s why I’m writing. I found out that the last few times when the girls stayed overnight with their mothers-in-law on weekends, the girls’ mother-in-law again treated them with a disinfectant solution, from which the middle one again had red spots on her face, neck and along the hairline (she didn’t wash their hair with this solution). I know?!), all things smell like hell of bleach, especially the inside of shoes. I can not take it anymore. She's gone crazy I think. I can’t not let the girls go there, I can only leave the eldest at home, and then there won’t be any scandal. And if I don’t give the younger ones, then there will be an apocalypse. But every time she wipes them with this hellish shit! I tried to give my lotions with me so that she could wipe her skin with them, but she says that it doesn’t work against street infections, and from the street you can even get tetanus and anthrax bring. Tell me what to do, I’m already tired and I feel sorry for the girls. I already took a certificate from a dermatologist, they wrote - eczema of some unspecified origin, code 10, exclude detergents containing such and such substances (and there is a list chemical names), but my mother-in-law said that the youngest’s eczema was not from them, but that it was because I did not maintain hygiene during pregnancy ((((

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The annoying kilograms gained during pregnancy cause women to experience natural anxiety. Many of them believe that switching to a diet in the first days has a bad effect on the health of the newborn. The existing stereotype is easy to refute if you understand the situation correctly. The child absorbs all the beneficial substances from breast milk. If the diet is properly balanced and contains the components necessary for the baby, then it cannot harm the baby.

It is also wrong to think that after giving birth, while breastfeeding, mothers gain kilograms and cannot lose weight. It has been scientifically proven that mothers who breastfeed have a soft, feminine figure. By giving your baby breastfeeding up to a year or longer, you help your figure become more beautiful and slimmer. The transformation does not happen instantly, but while your body is mastering and taking on beautiful forms, you are strengthening the psycho-emotional connection with the baby. Do you dream of losing weight in short time during breastfeeding, then watch your diet.

Breastfeeding your baby will help you gradually lose weight and gain feminine curves.

What foods are suitable for nutrition?

Full and high-calorie food- two different concepts. Eat 5 brownies and you'll get a lot of calories, but they won't keep your body healthy. A complete diet is balanced so that all types of healthy products: vegetables, meat, cereals, dairy products, fruits. What meat or grain you will include in your menu - decide for yourself. Types of food and their value:

Fats are essential nervous system. A deficiency leads to rapid fatigue and unreasonable irritability. The main thing is to choose the right fats. Animal products will put extra centimeters on your waist. Vegetable oils as a salad dressing will be beneficial.
Sugar replenishes the amount of glucose in the blood taken to produce breast milk. A decrease in glucose causes deterioration in brain function and leads to apathy. We take sugar not from cakes and ice cream, but from sweet fruits (peaches, pears, grapes, apples) (more details in the article:).
Preservatives are not allowed. Being fond of sausages, smoked meats, and canned food, it is difficult to lose weight while breastfeeding (we recommend reading:). Think about the fact that the substances they contain can harm your baby. Replace with boiled meat or low-fat fish.
Monotonous, monotonous food– an enemy for the figure of nursing mothers. This is the opinion of Rimma Moisenko, a nutritionist and herbalist. The doctor is convinced that torturing yourself with heavy diets while worrying psychological stress, which means harming the entire body. The doctor recommends adding protein to your diet and eating red meat two to three times a week. Take non-starchy vegetables. Quantity per weekly menu– 1.5 kg. Vegetable dishes improve intestinal motility and are low in calories. Products containing B vitamins (pasta, dark bread, cereals) are important. Snack on nuts or fruit twice a day.
It is better to eat fractionally, preparing small portions for yourself and taking them 5-6 times a day. Adapt to your baby's diet and you will easily cope with the task. Eat, like your baby, every 3 hours.

Diet is not the answer. Food should be varied and nutritious

What and how can you drink?

This article talks about typical ways to solve your issues, but each case is unique! If you want to find out from me how to solve your particular problem, ask your question. It's fast and free!

Pregnant women are advised to limit the amount of fluid due to the unnecessary strain on the kidneys. To lose weight after childbirth, you need to bring your drinking regime to physiological level. The amount of fluid a person should consume is calculated based on 30 ml per kilogram of weight. When breastfeeding, 1 liter is added to the resulting amount, which is used to produce breast milk.

Fluid is important to maintain normal exchange substances. However, not every liquid is useful for a nursing mother to lose weight. Drinking water comes first.

Drinking water is passed through a filter. Pure water affects the stabilization of the intestines, frees the body of toxins, increases the metabolic rate and leads to weight loss. Herbal teas and berry fruit drinks will give the nursing mother’s body vitamins, quench her thirst well, and are pleasant to the taste. Firmly say “no” to sugary carbonated drinks. All of them are high in calories, easily transformed into fats, which are in a hurry to be deposited on the sides and thighs.

A sufficient amount of fluid may become important elements your postpartum weight loss diet. When you feed milk, you need to replace fluid losses in full. Drinking regime should be strictly observed, because the amount of liquid depends on normal lactation. Remember that every glass you drink liquid is coming for preservation water balance your body and supports lactation during breastfeeding.

Menu for fasting days

As your baby approaches 4-6 months of age, add to your diet. fasting days. Set yourself up for 1-2 fasting days a week. Such “light” days will help nursing mothers speed up the process of losing extra pounds. By giving the body a shake-up in the form of short-term meager nutrition that does not replenish energy expenditure, you will force it to compensate for this loss by burning fat deposits. Unloading when feeding with milk consists of protein and carbohydrate foods, with alternating intake. Approximate diet fasting days:

Rice	Soak 250 grams of rice cereal in water. Leave it overnight. In the morning, you need to rinse the rice so that the last water is clean. Boil for 15 minutes. We don't add salt. We divide the entire volume into 6 equal parts. This is food for the whole day. We eat the last portion no later than 20:00. You need to drink water. Approximately 2-2.5 liters of drinking water (still). Weight loss is 1-1.5 kg.
Kefir	Divide 1.5 liters of kefir into 6 servings. You should not drink kefir, but eat it slowly with a small spoon. Add 2.5 liters of water to the menu for the whole day.
Kefir-cucumber	For the day we stock up on 600 ml of kefir and 500-600 grams of cucumbers. Divide both products into 4 equal portions. We eat 8 times, changing cucumbers and kefir. We drink 2-2.5 liters of water during the day.
Vegetable	We take vegetables (cucumbers, fresh cabbage, tomatoes, leaf or Beijing lettuce, greens) (we recommend reading: ). Approximately 1 kg. We make various salads from them. Divide or cook in small portions so that there is enough for 6 meals. We drink 2-2.5 liters of water.
Apple	You will need 1.5 kilograms of apples. We divide their quantity into 6 equal parts. Don't forget to add 2.5 liters of water you drink per day to your menu.

Vegetable day - very tasty and healthy

Breakdown by protein:

Curd. Option 1	You need to take 600 grams of cottage cheese (light fat content), divide into 6 parts. We save six meals. Add 3 cups of tea without sugar to the cottage cheese. Drinking water in the same volume, 2-2.5 liters per day.
Curd. Option 2	Take 60 grams of low-fat sour cream, 500-600 grams low-fat cottage cheese, add 1-2 cups of rosehip decoction to them. Traditionally, we divide all products into 6 equal portions. We drink 2-2.5 liters of water.
Meat. Option 1	Boil, without adding salt, 300 grams of meat, take 2 fresh cucumber, divide all the resulting products into 6 equal parts, eat them throughout the day. Drink: 2 glasses of tea with milk (unsweetened) and 1-2 glasses of rosehip decoction. We drink, as usual, 2-2.5 liters of water per day.
Meat. Option 2	Boil 450 grams of meat for the whole day, divide it into 6 servings to eat in a day. We drink, as usual, 2-2.5 liters of water.
Fish	450 grams of fish (telapia, pike perch, pike, perch) need to be boiled and divided into 6 parts, enough for 6 meals a day. Add 1-2 glasses of rosehip decoction to the menu (we recommend reading:). We drink 2-2.5 liters of water per day.

Supplement moderation in nutrition with feasible physical exercise to help you lose weight faster. Start it 4-6 weeks after birth, if the latter went well.

By increasing your activity, take more walks with your baby and change your walking mode. Alternate fast walking with walking uphill. Walk the pre-planned distance. Avoid sitting on a bench. Double effect on the body, balanced menu And physical activity, will give faster positive result, and your figure will again acquire a pleasant shape.

Excess weight after childbirth is a sore subject for many young mothers. Indeed, it’s very disappointing when you can’t fit into your “pre-pregnancy” jeans, your favorite skirt doesn’t fasten, and the reflection in the mirror is very far from what you want... Why does this happen? Of course, heredity and change hormonal levels after childbirth and during breastfeeding partly influence the gain of kilograms. And yet, these reasons do not have such a significant impact on the state of the figure after the birth of a child, as is commonly thought. A much larger role in returning to normal weight A woman’s diet and physical activity play a role. Subject to the principles healthy image In life, a young mother usually regains her previous shape even before her baby’s first birthday. Is it worth forcing things by arranging periodic fasting days for yourself, and how to “unload” and lose weight without harm to yourself and your baby, we will tell you in this article.

Features of nutrition of a nursing mother

There are a lot of misconceptions around the nutrition of a nursing mother and breastfeeding in general that prevent a woman from losing weight calmly and systematically, as nature intended.

1. “You can’t lose weight because you feed” . It is a myth. Breastfeeding, on the contrary, helps to lose weight, since thanks to feeding, a woman’s body burns an additional 500 kcal daily.

2. “A nursing mother needs to eat for two!” , “During breastfeeding, you should eat as much as you want.” Another absolute myth. You need to eat not “for two”, but “for two”. Firstly, a baby is light in weight and does not need the same amount of food as an adult. And secondly, he needs not so much calories as vitamins, minerals, and microelements. A woman needs to lean on fruits and vegetables, not fatty and sweet foods. You should not justify excess nutrition for a nursing mother with the needs of the child. Before you eat another cookie under the pretext “This is for the child,” think about whether there really is anything healthy in it?..

3. "Milk, condensed milk, nuts are the key to successful lactation" . A popular misconception of the last generation. The desire to make milk fatter usually leads to a different result: the child gets allergies, and the mother gets extra centimeters on the waist and hips.

If you agree with the above stereotypical statements, most likely your difficulties in losing weight after childbirth are connected precisely with poor nutrition. Change your approach to food choices and portion sizes, and then you will almost certainly be able to lose weight without diets and fasting days. And for nursing mothers who want to “unload”, no matter what, the following information will be useful.

Are fasting days and breastfeeding compatible: doctors' opinion

From specialists in various fields (pediatricians, breastfeeding consultants, nutritionists) you can hear radically opposite statements on the topic of nutrition and weight loss for a nursing mother. Doctors probably agree on one thing: you cannot strictly limit yourself in nutrition and go hungry while breastfeeding. And this is quite understandable. The child needs constant receipt of vitamins and other useful substances from mother's milk, and strict diets make him inferior.

Some experts speak out sharply against fasting days, motivating this point of view by the fact that a sharp decrease in caloric intake is a huge stress for the body of a nursing mother.

However, a competent approach to fasting days does not pose any harm at all, even during breastfeeding. And periodic fasting with poor nutrition will certainly be better than constant use not too much healthy food. Please note that doctors recommend fasting days even for pregnant women if there are certain indications (excess weight gain, edema, gestosis).

Popular pediatrician E.O. Komarovsky confidently states: " You can do fasting days. The main thing is not to limit yourself in liquid!"We'll talk about this and other rules for fasting days below.

How to spend fasting days while breastfeeding?

Fasting days for a nursing mother are not the same as for other women. You can no longer afford to starve yourself or radically reduce calories. daily ration. Not only is this not beneficial for the child, but restrictive diets simply will not have an effect. After hunger stress, the body will begin to store lost calories, and you will want to “help” it with this by eating something tasty.

In order for fasting days during breastfeeding to benefit your health and figure, you must follow the following rules:

You need to drink at least 2-2.5 liters of water per day. Under no circumstances should a nursing mother limit the amount of fluid she receives, otherwise the amount of milk will decrease.
Fasting days can be carried out no more often than once every 7-10 days.
You can't bring yourself to severe hunger. If you feel unbearably hungry, eat a glass of natural yogurt.
The easiest way to start a fasting day is in the evening - for example, from 18:00 one day to 18:00 the next. Dietary restrictions are more beneficial in evening time. In the morning and afternoon you need to eat the most high-calorie foods.
Interesting things to do and trips, walks on the fresh air. It's no secret that we often eat simply out of boredom.
You should eat often, in small portions, to make it easier to tolerate restrictions in the total amount of food. Approximately - 5-6 times a day, with breaks of 3-4 hours.
Eat slowly, chewing your food thoroughly. This is useful not only during fasting days.
Do not get carried away with physical exercise on fasting days. Allow your body to calmly cleanse itself and rest.
The number of calories consumed during a fasting day should not exceed 1000. The upper calorie limit for the menu is 1500 kcal.
After completing the fasting day, you should not immediately gorge yourself; the “exit” should be smooth and gradual. Continue to eat small portions, just gradually increase the calorie content of your meals.

What fasting days are possible during breastfeeding?

First of all, let's clarify what exactly we mean by the concept of “fasting day”. Nursing mothers - special category losing weight. The main part of the fasting days he recommends includes not one product (kefir day, fasting day on apples), but several. This helps maintain the minimum required calorie intake and prevent acute hunger.

When choosing a specific fasting day option, you should pay attention to those listed below that will be comfortable for you. If you can’t stand buckwheat or cottage cheese, the corresponding fasting days are clearly not suitable for you.

Protein fasting days (especially on meat and cottage cheese) should be used with caution, since they are contraindicated for people with kidney disease. of cardio-vascular system and digestive organs.

Options for fasting days while breastfeeding:

Fruit day: 1.5 kg of yellow or green apples throughout the day.

Vegetable day: 1.5 kg fresh vegetables at your choice. Vegetables should be eaten in the form of salads - with the addition of unrefined vegetable oil or 10% sour cream (up to 500 g per day).

Fasting day on kefir: 1.5 liters of kefir, drinking yoghurt or fermented baked milk during the day.

Rice day: 150 g of dry cereal (preferably brown rice) boil in water without salt and eat throughout the day with the addition of any fruits and vegetables. This will allow you to diversify your fasting day: rice with grated apple and cinnamon, rice with carrots or bell pepper.

Unloading on buckwheat: Boil or steam 150 g of buckwheat overnight in a thermos and eat throughout the day. If desired, add vegetables to taste.

Curd day: up to 500 g of low-fat cottage cheese in combination with 1 liter of kefir.

Meat fasting day: up to 400-500 g lean boiled meat beef or poultry + 1 kg of fresh vegetables.

Fish day: 400-500 g of lean fish (such as perch, pollock, pike, pike perch, bream, hake) combined with 1 kg of fresh or boiled vegetables.

Potato-kefir unloading: 2 kg of boiled potatoes + 0.5 liters of kefir or drinking yogurt.

Try not to rely only on fasting days. The rest of the time, nutrition should be correct - you need to exclude everything fried, smoked, too fatty, minimize sweets and baked goods. In combination with adequate physical activity and breastfeeding, such nutrition will allow you to very soon achieve the desired shape. A slim, fit and attractive breastfeeding mother is normal and quite achievable. We wish you to achieve your intended results and enjoy motherhood without doubting your own beauty!

Rapid weight loss after childbirth is undesirable and almost impossible. The first couple of months you cannot limit yourself in food. After childbirth, the body must gain strength and rest properly, in other words, recover. To gradually get rid of extra pounds, you need to focus on proper nutrition and feasible physical activity. Losing weight after breastfeeding is simplified only by the fact that you can eat all foods and exercise more intensely.

A new mother may not expect to regain her former figure in the first few months after the birth of her baby, especially if she is breastfeeding. By the way, nutritionists advise continuing lactation as long as possible and not giving up on it, since it normalizes metabolic processes, gradually burning excess weight. But you need to understand that this may take as much time as it took you to gain extra pounds, i.e. about 7-9 months. And yet many ladies do not lose weight naturally after childbirth, but continue to increase in size. Why?

Firstly, a woman no longer needs to eat for two, but she continues to eat double portions of dishes out of habit.

Secondly, many representatives of the fairer sex face serious stress after childbirth: the baby demands increased attention, I can’t sleep at night, overweight My eyes are an eyesore and I have no time to take care of myself. As a result, young mothers lock themselves at home, stop moving, meeting people, and continue to “eat away” their stress. It is necessary to abandon such a “solution” to the problems that have arisen and force yourself to do the opposite: preen yourself on walks with your baby, as you once did on dates; not just stand or sit next to the stroller inactive, but perform the simplest exercises; trust your child to your spouse or relatives more often, going to the gym for at least 30 minutes.

Thirdly, after giving birth you should not go on strict diets. But mothers who are fanatically trying to get back into shape as quickly as possible begin to practice diligently. various techniques foods that cause reverse effect– appearance of “ears” on the hips, fat in the abdominal area. It cannot be any other way, because after childbirth there is a sharp transition to limited diet It only brings extra stress.

Fourthly, not very conscientious pediatricians who do not update their knowledge base often insist that the mother completely give up citrus fruits, fruits, dairy products, etc. However, a huge list of prohibitions only provokes increased appetite and lack nutrients, so it’s better to leave fruits, eggs, and legumes in your diet, but eat them in very small quantities.

We limit ourselves

A diet for nursing mothers to lose weight is another way to get back in shape as quickly as possible. But before you master new cooking recipes and create a menu, you need to remember once and for all which products are completely prohibited.

First of all, you should give up all types of sausages, chips, rye crackers with a thick layer of seasoning, chocolate, hamburgers, various baked goods, cakes and pastries. There is also a taboo on marinades, pickles, soy, smoked meats, mayonnaise, and ketchup. And, of course, any mother understands that alcohol and tobacco are also unacceptable for her.

And if it was considered normal to want some product during pregnancy and immediately eat it in exorbitant quantities, now it is necessary to control such whims, since they have no basis.

Lose weight without harming milk

Losing weight for nursing mothers is not just losing weight, but a way to gain the desired parameters without losing breast milk. It is very important to drink a lot, because milk contains about 90% water. It is recommended to drink at least 2 liters of water per day, and you can drink Herb tea for weight loss during lactation. These could be herbs:

fennel;
nettle;
alfalfa;
fenugreek.

Very good advice to lose weight during lactation - do not finish eating after the baby. Often mothers finish food that the child has not eaten. There is a false belief among nursing mothers that you need to eat a lot to produce full milk. In reality this is not the case. Milk production requires about 800 kcal every day, a third of which comes from fat reserves. It turns out that only about 500 additional kcal are required to maintain lactation.

Components of a diet for a young mother

A strict diet is not suitable for losing weight after childbirth. As mentioned above, only proper nutrition will help you lose weight. A diet for losing weight while breastfeeding is as follows:

Sample menu for a young mother for the day

Breakfast:

toast, 100 gr. canned tomatoes, a little bit of cheese;
banana, 25 gr. unsweetened cereal with milk;
egg, 3 toasts from bran bread;
toast, some Edam cheese.

Dinner:

150 gr. boiled potatoes, tomato, 25 gr. Edamian cheese, coleslaw, peach or pear;
slice of ham, 2 slices of bread with mustard, 25 gr. Edam cheese, low-calorie yogurt;
banana, 2 toasts, 125 gr. boiled beans;
Bun, 25 gr. Edam cheese and any vegetables seasoned with sauce (yogurt + juice of half a lemon + 1 tsp sunflower oil),

Dinner:

200 gr. grilled chicken leg, 150 gr. jacket potatoes, 50 gr. corn, 160 gr. stewed carrots, orange;
Low-fat cheese, boiled cauliflower, vegetable salad, banana;
Vegetable salad, spaghetti with sauce (tomato+low-fat minced meat+garlic+herbs+Edamia cheese), apple;
100 gr. grilled livers, 150 gr. jacket potatoes, cauliflower and cabbage salad, apple/pear;
100 gr. cod steak, broccoli, green pea, puree with milk 1% fat, tomato, low-calorie yogurt.

Snacks:

Jam sandwich, bag of crackers, salad, cheese, wholemeal bun;
25 gr. Edam cheese, a couple of tomatoes, 2 slices of bread;
Grapes, a piece of chocolate cake or biscuit.

Fasting days and sports

Fasting days are better than any diet for nursing mothers who want to lose weight. . They can be done 1-2 times a week. Fasting days help speed up the process of losing weight without stopping the lactation process. These types of fasting days are popular among nursing women.

Rice	Soak 250 g rice in cold water for the night. In the morning, rinse with clean water , pour boiling water and cook for 15 minutes. Divide all the rice into 6 parts. During the day there is only this. Moreover, the last meal should be no later than 20:00. No salt is added to rice. In addition, you need to drink 2-2.5 liters of pure water during the day. still water. In one such day you can lose 1-1.5 kg excess weight.
Kefir	Divide 1.5 liters of low-fat kefir into 6 doses. Kefir should be eaten slowly, with a teaspoon, and not drunk in one gulp, in order to be as satiated as possible. During the day you should drink 2-2.5 liters of water
Kefir-cucumber	Divide 600 ml of low-fat kefir into 4 servings of 150 ml. 500-600 gr fresh cucumbers Without salt, also divide into 4 servings of 150 grams. On this day you need to have 8 meals, alternating kefir and cucumbers. Don’t forget that the amount of water you drink should be 2-2.5 liters.
Vegetable	1 kg of vegetables (cabbage, carrots, leaf salad, tomatoes, cucumbers, greens). Prepare salads from vegetables, divide into 6 parts. Consume them throughout the day along with 2-2.5 liters of water.
Apple	1500 grams of apples are divided into 6 parts and eaten throughout the day. Daily norm The amount of water you should drink is 2-2.5 liters.
Watermelon	1500 grams of watermelon pulp is divided into 6 doses and eaten throughout the day. In addition, you need to drink 2-2.5 liters of water.
Orange	1500 grams of oranges are divided into 6 doses and eaten throughout the day. In between meals you need to drink 2-2.5 liters of water.
Pineapple	Cut 1200 grams of pineapples into cubes, divide into 6 portions and eat throughout the day. The daily amount of water you need to drink is 2-2.5 liters of water.
Curd. Option 1	Divide 600 grams of low-fat cottage cheese into 6 portions. Drink it throughout the day along with 3 glasses of unsweetened tea. In addition, according to tradition, drink 2-2.5 liters of water.
Curd. Option 2	500-600 grams of low-fat cottage cheese, 60 grams of low-fat sour cream, 1-2 glasses of rosehip broth, divided into 6 doses and eaten throughout the day. Drink 2-2.5 liters of water.
Meat. Option 1	350 grams of boiled meat without salt, 2 fresh cucumbers, divided into 6 meals and eaten throughout the day. Additionally, you can drink 2 glasses of tea with milk without sugar and 1-2 glasses of rosehip decoction. In addition, you need to drink 2-2.5 liters of water.
Meat. Option 2	Divide 400 grams of boiled meat without salt into 6 portions and eat throughout the day. The daily amount of water you need to drink is 2-2.5 liters.
Fish	450 gr boiled fish without salt (telapia, perch, pike, pike perch) are divided into 6 doses. You are allowed to drink 1-2 glasses of rosehip decoction. In addition, you need to drink 2-2.5 liters of water per day.

Fasting days can be combined with physical activity. At normal birth that were not accompanied by complications, proceed to physical activities possible a month after the birth of the child.

Of course, heredity and changes in hormonal levels after childbirth and during breastfeeding partly influence the gain of kilograms. There are a lot of misconceptions around the nutrition of a nursing mother and breastfeeding in general that prevent a woman from losing weight calmly and systematically, as nature intended. 2. A nursing mother needs to eat for two! During breastfeeding, you need to eat as much as you want. And this is quite understandable.

Popular pediatrician E.O. Komarovsky confidently states: Fasting days can be done. The main thing is not to limit yourself in liquid! Dietary restrictions are more beneficial in the evening. In the morning and afternoon you need to eat the most high-calorie foods. The main part of the fasting days he recommends includes not one product (kefir day, fasting day on apples), but several.

Protein fasting days (especially on meat and cottage cheese) should be used with caution, since they are contraindicated for people with diseases of the kidneys, cardiovascular system and digestive organs. Rice day: boil 150 g of dry cereal (preferably brown rice) in water without salt and eat throughout the day with the addition of any fruits and vegetables.

But during breastfeeding and especially in the first six weeks after birth, there are many restrictions. And with the right balanced diet a nursing mother easily returns to her previous form. But don't expect to lose all the excess weight in a few days. Human body unable to lose more than 250 grams of fat per day, unless severely ill.

Once a week you need a fasting day. Fasting, both long and short, is contraindicated for a nursing mother. But three liters a day is too much. All beneficial substances will be washed out of the body; the kidneys may not be able to cope with such a load. If you start pumping your abs on the third day after giving birth, you risk causing bleeding. If you overdo it, you will not be able to perform normally the next day due to muscle pain.

The point is that during muscle work fat is consumed. The fact is that these muscle groups are activated only during certain exercises. You. Yes, just try to eat with your baby quite often, 4-6 times a day, but in fairly small portions. In fact, you absolutely do not need to “eat for two”, and it is not at all beneficial for you to eat in twice as large portions. And secondly, during the period of breastfeeding you need to eat well.

However, in matters of nutrition during breastfeeding And physical exercise For a tummy tuck after childbirth, I would like to go deeper. They contribute to the formation and growth of the fat layer and are not at all useful to the baby during breastfeeding.

And yet, these reasons do not have such a significant impact on the state of the figure after the birth of a child, as is commonly thought. A woman’s diet and physical activity play a much larger role in returning to normal weight. Firstly, a baby is light in weight and does not need the same amount of food as an adult. A woman needs to lean on fruits and vegetables, not fatty and sweet foods.

If you agree with the above stereotypical statements, most likely your difficulties in losing weight after childbirth are associated precisely with poor nutrition. The child needs to constantly receive vitamins and other useful substances from mother’s milk, and strict diets make him inferior.

Not only is this not beneficial for the child, but restrictive diets simply will not have an effect. After hunger stress, the body will begin to store lost calories, and you will want to help it with this by eating something tasty.

Interesting activities, trips, and walks in the fresh air will help you take your mind off annoying thoughts about food. This helps maintain the minimum required calorie intake and prevent acute hunger. This will allow you to diversify your fasting day: rice with grated apple and cinnamon, rice with carrots or bell pepper.

We wish you to achieve your intended results and enjoy motherhood without doubting your own beauty! A beautiful pink-cheeked toddler is calmly snoring in his crib, your husband is beside himself with happiness, your new grandparents are not hiding their tears of tenderness, your friends sincerely congratulate you. Of course, you can let everything take its course and wait until the body naturally will return to its previous size.