How to lose weight after pregnancy? Such a questions is asked by the majority of young mums, who start to observe their bodies. Pregnancy undoubtedly takes its toll on the body in the form of a few extra kilograms. Fortunately, it may be changed. However, it all requires time and patience. Look how a diet after pregnancy should look like.
Diet after pregnancy – a few rules
Regular meals constitute half of the success on the way to lose extra kilograms. Eating meals every 3-4 hours makes us avoid hunger attacks and the drop of sugar in blood. Therefore, regularity is very important. When you make a habit of regular eating of small portions, your brain will receive information that storing reserves is not necessary. In this way, you will avoid snacking. Your daily diet should be composed of three main meals: breakfast, dinner and supper and two smaller meals in the form of snacks. It is important to eat the last meals 2-3 hours before sleep.
It may be difficult when taking care of a new-born baby, but try to make time to eat slowly. When eating in a rush, you swallow big bites without chewing them properly. In this way, you eat more than you need and improperly chewed bites remain in the stomach. Apart from this, the center of satiety in the brain informs you that you are full after 20 minutes from starting your meal. While eating fast you are able to eat really a lot during these 20 minutes. Therefore, eat slowly and chew meals carefully.
Drink ca. 2 liters of water a day. Water supports the processes of organism’s detoxification from the substances which are a side-effect of digestive processes. Mineral water is the best. You may also drink fruit teas, green or red tea, but in reasonable amounts. Water also has another important advantage – it allows to trick hunger.
Steam cooking is the best method for preparing meals. Thanks to this you will save many vitamins and minerals, which are lost in traditional boiling. Another recommended method is baking and stewing with an additive of a small amount of fat.
It concerns only animal fats, while “good fats” (unsaturated), contained in i.a. oils, olive oil, oily fish, nuts are definitely recommended and their amount should not be decreased. They are essential for the proper functioning of the organism.
Eat only unprocessed products and limit the intake of empty calories coming from sugars and saturated fats.
Your diet should be composed of:
- groats (buckwheat groats and barley groats);
- dark bread (graham, wholemeal, whole grain);
- brown rice;
- milk with the fat content of 1,5%;
- vegetables and fruits;
- lean cooked meats (from chicken or turkey breasts);
- eggs (3-4 times a week);
- products containing omega-3 fatty acids (rapeseed oil, nuts, oily fish).
- white bread;
- white pasta;
- fatty hams, such as brawn, frankfurters, bacon;
- fried meat;
- red pork meat;
- fatty cheese;
- fast foods;
- strong coffee;
- sweet drinks;
- crisps and other snacks.