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

There is a three-ruble note, rooms of 10 squares, 14 and 19. And children 1 year old, 12 years old - girls, 14 years old boy. Now older children have a room, and parents with a baby in a large one. She planned to move the baby to the middle one at the age of 2, but unexpectedly her daughter said that she did not need her there. And I can’t figure out what to do with the baby now.
And how do your children live if you can’t get a room for each?

503

Galina

Good afternoon A side view is needed.
My husband and I and our two children aged 10 and 7 live in an apartment owned by my father-in-law. We are building a house and are going to move there in the summer, the children will just go to new school(the youngest is in the 1st grade, the eldest is finishing primary). Our father-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 would move to their apartment where we now live, i.e. exchange will take place. Before moving to our house, they lived all their lives in the village in their house with a garden and other joys. village life, i.e. never lived in the city in an apartment. Then they sold their house, they gave us some money for the construction, part of it to the second son, I don’t know the rest. They are in 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 on the topic of getting ready to move and we should talk to my parents on this topic, and my husband suddenly tells me that he does not want to ask his parents to move because he feels guilty in front of 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 absolutely want to live with my family and in this situation I think that my interests are infringed. I am very worried about the possible deterioration of relations with my mother-in-law and thus with my husband, it is not easy for me to endure her obsession 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 relations will deteriorate due to the joint residence of two generations in the same territory. Question: insist on your own and lose goodies in the form of help with children or try to establish a joint life?
Thanks in advance for the substantive replies.

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 has not worked for a long time, she once worked as a nurse in 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, I have never seen such cleanliness in the operating room as in her bathroom, kitchen and toilet. she has special rags and detergents and disinfectants for everything, imported and expensive. All this would not care, but sometimes we are forced to visit them. It's like in the movies about the Ebola virus.

In the common corridor with the neighbors (there is also cleanliness and sterility, the neighbors are trained and change their shoes outside), they take off our shoes and undress our outer clothes. Special plastic bags are issued for shoes. We are given slippers, which, after our departure, are treated with steam from the steamer and a special agent. our outer clothes are put into covers and put out on the balcony together with shoes. So far, nothing has bothered me. But further worse.

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

Then we all walk in single file to the bathroom. There are handwashing facilities. With a disinfectant, some special ones with which surgeons wash their hands before operations. Mine with means and with brushes. Then we wash up! My face, ears. Only after that, after wiping with clean towels, which are immediately thrown into the dirty basket after wiping, we substitute our cheeks for kisses.

The guest toilet is separate. You can’t go to the Svekrovsky either small or large. I once went at the dawn of our acquaintance a few years ago, so my mother-in-law spent the whole evening right in front of me scrubbing the entire toilet with bleach, I even washed the ceilings.

Father-in-law is used to all this. husband too. She says that before she was not so crazy, although she always adored cleanliness, but this intensifies with age (she is 62 years old). The girls seem to be fine too. giggle. And all this infuriates me to the point of impossibility. I try to send mine to visit without me, my husband and two younger ones (the eldest from a previous marriage, her mother-in-law is also not eager to see her once again). But it doesn't always work. We have not met at all in neutral territory for the last three years, the mother-in-law does not like to leave the house without a space suit. Cafes and restaurants are generally horror and death from infections in agony. She cooks everything only with super-thermal treatment, everything is boiled and steamed to kill the whole infection, God forbid fresh fruits and vegetables, never! In short, it is very difficult to eat. But my father-in-law and my husband wink at me and persuade me not to offend the hostess, and they force the girls.

Once I foolishly decided to go on a trip with my father-in-law, I had never been abroad, and then they offered me to 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 then) was allergic to the antiseptic, in general, I try not to remember this trip.

And that's what I'm writing for. I learned that the last few times when the girls stayed overnight with their mother-in-laws on the weekend, the mother-in-law of the girls again treated the girls 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 head with this solution or something I know?!), all things smell like hell of bleach, especially the shoes inside. I can not take it anymore. She's gone crazy, I think. I can’t stop girls from going 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 infernal shit! I tried to give my lotions with me so that she would wipe her skin with them, but she says that it all does not work from a street infection, and even tetanus and anthrax bring. What to do, tell me, 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 genesis code 10, exclude detergents containing such and such substances (and there is a list chemical names), but the mother-in-law said that the eczema of the youngest is not from them, but this is because I did not observe hygiene during pregnancy ((((

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Annoying kilograms gained during pregnancy cause in women after childbirth natural anxiety. Many of them believe that the transition to a diet in the early days is not good for the health of the newborn. The prevailing stereotype is easy to refute if you correctly understand the situation. The child absorbs all the useful substances from breast milk. If the diet is properly balanced, and it contains the components necessary for the baby, then it is not capable of harming the baby.

It is also wrong to think that after childbirth, while breastfeeding, mothers gain kilograms and cannot lose weight. It has been scientifically proven that mothers who breastfeed have a figure that acquires soft femininity. By breastfeeding for up to a year or longer, you help your figure become more beautiful and slimmer. Transformation does not happen instantly, but while your body is mastered and takes on beautiful forms, you strengthen the psycho-emotional connection with the baby. Dreaming about losing weight short time during GV - then watch your diet.

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

What foods are suitable for eating?

Complete and high-calorie nutrition- two different concepts. Eat 5 brownies and you will get a lot of calories, but they will not support the health of your body. A complete diet is balanced so that it contains all types of useful products: vegetables, meat, cereals, dairy products, fruits. What kind of meat or cereals you will introduce into your menu - decide for yourself. Types of food and their value:

Fats are essential nervous system. Deficiency leads to rapid fatigue and unreasonable irritability. The main thing is to choose the right fats. Animal products will be deposited extra centimeters on your waist. Vegetable oils as a salad dressing will benefit.
Sugar replenishes the amount of glucose in the blood taken to make breast milk. A decrease in glucose causes a deterioration in brain function, leading to apathy. We take sugar not from cakes and ice cream, but from sweet fruits (peaches, pears, grapes, apples) (more in the article:).
Preservatives are not allowed. Being carried away by sausages, smoked meats, canned food, it is difficult to lose weight while breastfeeding (we recommend reading:). Think about the fact that the substances contained in them can harm the baby. Replace with boiled meat or lean fish.
monotonous, monotonous food- an enemy for the figure of nursing mothers. This is the opinion of Rimma Moisenko, a nutritionist and phytotherapist. The doctor is convinced that torturing yourself with heavy diets, while experiencing psychological stress, means - to harm the whole organism. The doctor recommends introducing protein into the diet, eating red meat two to three times a week. Vegetables take non-starchy. Quantity per weekly menu- 1.5 kg. Vegetable dishes improve intestinal motility, they are low in calories. Foods containing B vitamins are important (pasta, dark bread, cereals). 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. Adjust to the diet of your baby, and you can easily cope with the task. Eat, like a crumb, every 3 hours.

Diet is not an option. Food should be varied and nutritious.

What and how can you drink?

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

Pregnant women are advised to limit the amount of fluid due to excessive stress on the kidneys. For weight loss after childbirth, it is necessary to bring the drinking regime to physiological level. The rate of liquid that a person should consume is calculated on the basis of 30 ml per kilogram of weight. When breastfeeding, 1 liter is added to the amount received, which goes to the production of breast milk.

Fluid is important for maintaining normal exchange substances. However, for a nursing mother, not every liquid is useful in order 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 from toxins, increases the metabolic rate and leads to weight loss. Herbal teas and berry fruit drinks will give the body of a nursing mother vitamins, quench their thirst well, and taste good. Say a firm no to sugary sodas. All of them are high-calorie, easily transformed into fats that are in a hurry to be deposited on the sides and hips.

A sufficient amount of liquid can become important elements your postpartum weight loss diet. When you breastfeed, you need to make up for the loss of liquid in full. Drinking regime should be strictly observed, because the amount of liquid depends on normal lactation. Remember that every glass you drink liquid goes to save water balance your body and supports lactation during breastfeeding.

Menu for fasting days

When approaching the age of the child at 4-6 months, add to your diet fasting days. Tune in to 1-2 unloading days a week. Such “light” days will help nursing mothers speed up the process of shedding extra pounds. Giving the body a shake-up in the form of short-term meager nutrition that does not replenish energy costs, you will force it to compensate for this loss by burning body fat. Unloading when feeding with milk is enclosed in protein and carbohydrate foods, with alternating intake. Approximate diet unloading days:

Rice	Soak 250 grams of rice groats in water. We leave for the night. In the morning, rinse the rice so that the last water is clean. Boil for 15 minutes. I don't 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 (without gas). Weight loss is 1-1.5 kg.
Kefir	We divide 1.5 liters of kefir into 6 servings. Kefir should not be drunk, but eat slowly with a small spoon. We add 2.5 liters of water to the menu for the whole day.
Kefir-cucumber	On the day we stock up 600 ml of kefir and 500-600 grams of cucumbers. We 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 salad, greens) (we recommend reading:). Approximately 1 kg. We make various salads from them. We divide or cook in small portions so that there is enough for 6 meals. We drink 2-2.5 liters of water.
Apple	It will take 1.5 kilograms of apples. We divide them into 6 equal parts. Do not forget to add to the menu 2.5 liters of water drunk per day.

Vegetable day - very tasty and healthy

Protein Meal Breakdown:

Curd. Option 1	You need to take 600 grams of cottage cheese (light fat), divided into 6 parts. Save six meals. Add 3 cups of tea without sugar to the curd. Drinking water in the same volume, 2-2.5 liters per day.
Curd. Option 2	We take 60 grams of low-fat sour cream, 500-600 grams fat-free cottage cheese, add to them 1-2 cups of decoction of rose hips. 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 products received into 6 identical parts, eat during the day. Drinking: 2 cups of tea with milk (unsweetened) and 1-2 cups of rosehip broth. We drink, as usual, 2-2.5 liters of water per day.
Meat. Option 2	For the whole day, boil 450 grams of meat, disassemble 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) should be boiled and divided into 6 parts to be enough for 6 meals a day. Add 1-2 cups of rosehip broth to the menu (we recommend reading:). We drink water in the amount of 2-2.5 liters per day.

Supplement moderation in nutrition with feasible physical education so that weight loss goes faster. Start it at 4-6 weeks after childbirth, if the latter went well.

Increase activity, walk more with the baby, change the walking mode. Alternate brisk walking with going uphill. Walk a pre-planned distance. Refuse to sit on the 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 "pre-pregnant" jeans, your favorite skirt doesn't fasten, and the reflection in the mirror is very far from what you want... Why is this happening? Of course, heredity and change hormonal background after childbirth and during breastfeeding partly affect the set 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 bigger role in returning to normal weight play a woman's nutrition and her physical activity. Subject to the principles healthy lifestyle life, a young mother usually takes on its former shape even before the first birthday of her crumbs. Is it worth it to force things by arranging for yourself periodically fasting days, and how to "unload" and lose weight without harm to yourself and your baby, we will tell you in this article.

Features of the nutrition of a nursing mother

Around the nutrition of a nursing mother and breastfeeding, in general, there are a lot of misconceptions 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, because thanks to feeding, an additional 500 kcal is burned in a woman's body daily.

2. "Nursing mom needs to eat for two!" , "During breastfeeding, you need to eat as much as you want." Another absolute myth. You need to eat not "for two", but "for two". The baby, firstly, has a small weight and does not need the same amount of food as an adult. And secondly, he needs not so much calories as vitamins, minerals, trace elements. A woman needs to lean on fruits and vegetables, and not on fatty and sweet. You should not justify the excesses in the nutrition of a nursing mother with the needs of the child. Before you eat another cookie under the pretext "It's for a child", think about whether there is really at least something useful in it? ..

3. "Milk, condensed milk, nuts - the key to successful lactation" . A popular misconception of the past generation. The desire to make milk fatter usually leads to a different result: the child gets allergies, and the mother gets extra centimeters at 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 malnutrition. Change your approach to food selection 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", in spite of everything, the following information will come in handy.

Are fasting days and breastfeeding compatible: the opinion of doctors

From specialists of various profiles (pediatricians, breastfeeding consultants, nutritionists) you can hear radically opposite statements on the topic of nutrition and weight loss of a nursing mother. Doctors, perhaps, agree on one thing: it is impossible to severely limit oneself in nutrition and starve while breastfeeding. And this is quite understandable. The child needs a constant supply of vitamins and other useful substances from mother's milk, strict diets make it worthless.

Some experts also 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 absolutely no harm even during breastfeeding. And periodic unloading with imperfect nutrition will certainly be better than constant use not too much wholesome food. Note that doctors recommend fasting days even for pregnant women if there are some indications (excessive weight gain, edema, preeclampsia).

The popular pediatrician E.O. Komarovsky confidently asserts: " Unloading days can be done. The main thing is not to limit yourself to liquids!". We will talk about this and other rules for holding fasting days below.

How to spend fasting days while breastfeeding?

Unloading days for a nursing mother are not the same as for other women. You can no longer afford to starve or drastically reduce calories. daily ration. Not only is this not good for the child, but restrictive diets simply won't work. After hunger stress, the body will begin to store lost calories, and you will want to "help" him 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. In no case should a nursing mother limit the amount of incoming fluid, otherwise the amount of milk will decrease.
Fasting days can be carried out no more than once every 7-10 days.
You can't bring yourself to severe hunger. If you feel like eating unbearably, eat a glass of natural yogurt.
It is easiest to start a fasting day in the evening - for example, from 18:00 one day to 18:00 the next. Dietary restrictions are more beneficial in evening time. Eat most in the morning and afternoon high-calorie foods.
Interesting things and trips, walks on fresh air. It's no secret that we often eat out of boredom.
You should eat often, in small portions, so that it is easier to endure 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 exercises on fasting days. Let the body calmly cleanse and rest.
The number of calories consumed during a fasting day should not exceed 1000. The upper bar for the calorie content of the menu is 1500 kcal.
After the end of the fasting day, you should not immediately eat up, the "exit" should be smooth and gradual. Continue to eat in small portions, just gradually increase the calorie content of meals.

What fasting days are possible on GV?

First of all, let's clarify what exactly we are investing in the concept of "fasting day". breastfeeding mothers - special category losing weight. The main part of the fasting days recommended by him includes not one product (kefir day, fasting day on apples), but several. This helps to maintain the minimum required caloric content of the diet and prevent an acute feeling of hunger.

When choosing a specific option for a fasting day, you should pay attention to those of the following that will be comfortable for you. If you hate 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 in people with kidney disease, of cardio-vascular system and digestive organs.

Options for unloading days while breastfeeding:

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

Vegetable day: 1.5 kg fresh vegetables of 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).

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

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

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

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

Meat unloading 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 l of kefir or drinking yogurt.

Try not to rely only on fasting days. Nutrition for the rest of the time should be correct - you need to exclude everything fried, smoked, too fatty, minimize sweets and pastries. In combination with adequate exercise and breastfeeding, such nutrition will allow you to get into the desired shape very soon. A slender, fit and attractive breastfeeding mother is normal and quite achievable. We wish you to achieve the intended results and enjoy motherhood without doubts about your own beauty!

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

A young mother may not expect to return to her former figure in the first few months after the birth of her baby, especially if she is breastfeeding. By the way, nutritionists advise to continue lactation as long as possible and not to give it up, because it normalizes metabolic processes, gradually burning excess weight. But you need to understand that it can take as long as it took you to acquire extra pounds, that is, 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 servings of food out of habit.

Secondly, many of the fairer sex after childbirth face serious stress: the baby requires heightened attention, can't sleep at night, overweight“Call” eyes, there is no time to take care of yourself. As a result, young mothers lock themselves at home, stop moving, meeting people and continue to "jam" their stress. It is necessary to abandon such a “solution” to the problems that have arisen and force yourself to do the opposite: to preen for walks with the baby, as once on a date; not just stand or sit next to the stroller in inactivity, but perform the most simple exercises; trust the child more often to a spouse or relatives, going to the fitness room for at least 30 minutes.

Thirdly, after childbirth, one should not go on strict diets. But moms who are fanatical about getting back in shape as quickly as possible are starting to practice diligently. various techniques foods that cause reverse effect- the appearance of "ears" on the hips, fat in the abdomen. It cannot be otherwise, because after childbirth, a sharp transition to limited diet only brings more stress.

Fourthly, not very conscientious pediatricians who do not update their knowledge base often insist that the mother refuses citrus fruits, fruits, dairy products, etc. at all. However, a huge list of prohibitions only provokes a woman increased appetite and disadvantage nutrients, so it is better to leave fruits, eggs, and legumes in the diet, but eat them in very small quantities.

Limiting ourselves

Diet for nursing mothers for weight loss is another way to get back in shape as quickly as possible. But before mastering new cooking recipes and compiling a menu, you need to remember once and for all which foods are completely banned.

First of all, it is worth abandoning all types of sausages, chips, rye crackers under a thick layer of seasoning, chocolate, hamburgers, various muffins, cakes and pastries. Also taboo is imposed on marinades, pickles, soy, smoked meats, mayonnaise, 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 an outrageous amount, now we need to control such whims, since they have no basis.

Lose weight without harm to milk

Losing weight for nursing mothers is not just weight loss, but a way to acquire the desired parameters and at the same time not lose breast milk. It is very important to drink plenty of water, because milk contains about 90% water. It is recommended to drink at least 2 liters of water per day, while you can drink Herb tea for weight loss during lactation. These can be herbs:

fennel;
nettle;
alfalfa;
fenugreek.

Very good advice for weight loss during lactation - do not eat up after the baby. Often, mothers eat up the food that the child has not eaten. There is a misconception among nursing mothers that you need to eat a lot to fully produce milk. In reality, this is not so. The production of milk requires about 800 kcal every day, a third of which is taken 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

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

Sample menu for a young mother for the day

Breakfast:

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

Dinner:

150 gr. boiled potatoes, tomato, 25 gr. Edam cheese, coleslaw, peach or pear;
a 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. potatoes in uniform, 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 + Edam cheese), apple;
100 gr. grilled liver, 150 gr. jacket potatoes, cauliflower and cabbage salad, apple/pear;
100 gr. cod steak, broccoli, green pea, milk puree 1% fat, tomato, low-calorie yogurt.

Snacks:

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

Fasting days and sports

Better than any diet for nursing mothers who want to lose weight, fasting days are suitable . They can be done 1-2 times a week. Fasting days help speed up the process of losing weight without stopping the process of lactation. Among lactating women, such varieties of fasting days are popular.

Rice	250 g rice soaked in cold water for the night. Rinse in the morning with clean water , pour boiling water and cook for 15 minutes. Divide the whole rice into 6 parts. During the day there is only him. And the last meal should be no later than 20:00. Salt is not 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	1.5 liters of low-fat kefir divided into 6 doses. Kefir should be eaten slowly, with a teaspoon, and not drunk in one gulp, in order to be satiated as much 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 portions of 150 ml. 500-600 gr fresh cucumbers without salt also divided into 4 servings of 150 gr. On this day, you need to arrange 8 meals, alternating kefir and cucumbers. Do not forget that the amount of water drunk 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 g of apples are divided into 6 parts and eaten during the day. Daily rate water to drink is 2-2.5 liters.
watermelon	1500 g of watermelon pulp is divided into 6 doses and eaten during the day. In addition, you need to drink 2-2.5 liters of water.
Orange	1500 g of oranges are divided into 6 doses and eaten throughout the day. Between meals, you need to drink 2-2.5 liters of water.
pineapple	1200 g of pineapples cut into cubes, divided into 6 doses and eat during the day. The daily norm of water to drink is 2-2.5 liters of water.
Curd. Option 1	600 g of semi-fat cottage cheese divided into 6 doses. Eat it throughout the day along with 3 cups of unsweetened tea. In addition, according to tradition, drink 2-2.5 liters of water.
Curd. Option 2	500-600 grams of fat-free cottage cheese, 60 grams of low-fat sour cream, 1-2 cups of rosehip broth divided into 6 doses and eat during the day. Drink 2-2.5 liters of water.
Meat. Option 1	350 g of boiled meat without salt, 2 fresh cucumbers, divided into 6 meals and eat during the day. Additionally, you can drink 2 cups of tea with milk without sugar and 1-2 cups of rosehip broth. In addition, you need to drink 2-2.5 liters of water.
Meat. Option 2	Divide 400 g of boiled meat without salt into 6 doses and eat during the day. The daily norm of water to drink is 2-2.5 liters.
Fish	450 gr boiled fish without salt (telapia, perch, pike, pike perch) are divided into 6 doses. It is allowed to drink 1-2 glasses of rosehip broth. In addition, you need to drink 2-2.5 liters of water per day.

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

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

The popular pediatrician E.O. Komarovsky confidently asserts: Fasting days can be done. The main thing is not to limit yourself to liquids! Dietary restrictions are more useful in the evening. In the morning and afternoon you need to eat the most high-calorie foods. The main part of the fasting days recommended by him 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 in people with diseases of the kidneys, cardiovascular system and digestive organs. Rice day: boil 150 g of dry cereals (preferably brown rice) in water without salt and eat during the day with the addition of any fruits and vegetables.

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

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 useful substances will be washed out of the body, the kidneys may not be able to cope with such a load. If you start pumping the press on the third day after birth, you risk provoking bleeding. If you overdo it, then the next day, due to muscle pain, you will not be able to perform them normally.

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

However, in matters of nutrition during breastfeeding And exercise for a tummy tuck after childbirth, I would like to go deeper. They contribute to the formation and build-up of body fat and are not at all useful for the baby when 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. The baby, firstly, has a small weight and does not need the same amount of food as an adult. A woman needs to lean on fruits and vegetables, and not on fatty and sweet.

If you agree with the above stereotypical statements, most likely, your difficulties in losing weight after childbirth are connected precisely with malnutrition. The child needs to constantly receive vitamins and other nutrients from mother's milk, and strict diets make him inferior.

Not only is this not good for the child, but restrictive diets simply won't work. After starvation stress, the body will begin to store lost calories, and you will want to help it with this by eating something tasty.

Interesting things and trips, walks in the fresh air will help to distract from annoying thoughts about food. This helps to maintain the minimum required caloric content of the diet and prevent an acute feeling of hunger. This will allow you to diversify the fasting day: rice with grated apple and cinnamon, rice with carrots or bell peppers.

We wish you to achieve the intended results and enjoy motherhood without doubts about your own beauty! A beautiful rosy-cheeked toddler is calmly snoring in his bed, the husband himself is not his own with happiness, the newly-minted grandparents do not hide tears of tenderness, friends sincerely congratulate you. Of course, you can let everything take its course and wait until the body naturally will return to its original size.