During the lactation period, some female friends often start to pay attention to their postpartum weight loss. However, due to reasons such as taking care of children, many lactation female friends often have limited exercise time, and most of them can only rely on exercise. Start with your diet to help you lose weight. So what is the diet to lose weight during breastfeeding? What are the recipes for losing weight during breastfeeding?
1. Recipe for losing weight during lactation
Soybean-roasted kelp knots
Ingredients: 2 tablespoons of soybeans, 10 kelp knots, 2 bowls of water, 3 heads of garlic -4 cloves, 1 tsp oil.
Method: Soak the soybeans in water overnight. Heat the oil, sauté the garlic and chili until fragrant, stir-fry the soybeans and kelp knots, add soy sauce and water and simmer until soft.
Efficacy: The oligosaccharides in soybeans can promote the growth of beneficial intestinal bacteria, and the rich fiber can also strengthen intestinal peristalsis; the iodine in kelp knots can strengthen thyroid function and regulate the body's metabolic rate. effect. These are very important for those who are breastfeeding to lose weight.
2. Fried tofu skin
Ingredients: 1 piece of tofu skin, 2 mushrooms, 25 grams of carrots, 1 tsp of sesame oil, 2-3 slices of ginger.
Method: Cut bean curds and carrots into shreds, and cut mushrooms into thin slices and set aside. Heat the sesame oil, sauté the ginger slices until fragrant, then add the above ingredients and stir-fry until cooked.
Efficacy: Tofu skin can help adjust female hormones. Shiitake mushrooms can promote the body's blood sugar metabolism, preserve muscle tissue, and strengthen the body's metabolism. The combination of the two is a weight loss dish.
3. Douban yellow croaker
Ingredients: 400 grams of yellow croaker, 20 grams of bean paste, 20 grams of winter melon, 10 grams of vegetable oil, 300 grams of clear soup, cooking wine, refined salt, onions, and ginger. Appropriate amount, a little MSG.
Method: Remove the scales, gills, internal organs and wash the yellow croaker. Cut the onion and ginger into mince, and dice the winter melon. Heat the wok, add vegetable oil, add green onion and ginger and stir-fry until fragrant. Add bean paste and stir-fry briefly. Add clear soup, cooking wine and refined salt and bring to a boil. Add yellow croaker, switch to medium heat and cook until the flavor is fragrant. When it is six ripe, add diced winter melon. Simmer. When about 50 grams of soup is left, add MSG and mix thoroughly.
Efficacy: Yellow croaker is a high-protein, low-fat, and low-cholesterol food. It can help you lose weight and is good for your health. It is an ideal food for people with high blood pressure and obesity.
4. Seaweed and minced meat soup
Ingredients: 10 grams of seaweed, 50 grams of pork, 300 grams of clear soup, 10 grams of minced onion and ginger, 20 grams of wet starch, sesame oil , MSG and vinegar in appropriate amounts.
Method: Chop lean pork, add water and salt and mix well. Heat the pot, add clear soup, refined salt, monosodium glutamate and minced meat. When it is 80% boiled, add seaweed, thicken the soup with wet starch, add onion, ginger, vinegar, and pour in sesame oil. Serve.
Efficacy: Seaweed has extremely high protein content and low fat content. It has many functions such as clearing away heat and diuresis, nourishing the kidneys and nourishing the heart, lowering cholesterol and promoting human metabolism. It is a good product for weight loss. This dish is especially beneficial for weight loss during breastfeeding.
5. Lemon juice mixed with apples
Ingredients: 100 grams of apples, appropriate amount of honey, 20 grams of lemon juice, 50 grams of autumn pears.
Method: Peel and core the apples and autumn pears, wash them, cut them into small pieces and put them on a plate. Add lemon juice and honey into a bowl to make lemon honey juice, then pour it over the apple and autumn pear pieces, mix well and serve.
Efficacy: Promotes intestinal peristalsis, can help the body eliminate toxins, and has the effect of losing weight.
6. Three Juice Drink
Ingredients: 10 hawthorns, 50 grams of watermelon rind, 50 grams of fresh lotus root, and appropriate amount of honey.
Method: Core the hawthorn, wash it, and put it into a bowl for later use. Peel the fresh lotus root and watermelon rinds separately, cut them into small pieces, and blanch them in boiling water. Squeeze the hawthorn, fresh lotus root and watermelon rinds into juice, pour it into a cup, add honey to mix and drink.
Efficacy: diuresis, edema removal, detoxification, weight loss, and beauty.
7. One-day diet plan for weight loss during lactation
Breakfast plan
1/2 bowl of purple rice, salmon steamed tofu (50 grams of flat tofu, about 2 Square + 35g piece of salmon + 1 teaspoon sesame oil + shredded ginger + green onion + seasoning), blanched fresh milk cauliflower (240ml low-fat fresh milk + 50g white cauliflower + 50g green cauliflower + 25g mushrooms + red 25 grams of radish).
Breakfast fruit: an apple the size of a fist.
8. Lunch arrangement
Purple rice, 1 bowl of seaweed and egg drop soup, (3 sheets of seaweed, about 10 grams + 50 grams of kelp + half an egg), blanched red phoenix (100 grams of red cabbage + a little soy sauce), fried chicken breast with sesame oil (1.5 teaspoons of sesame oil, about 8 grams + 35 grams of chicken breast).
Lunch fruit: 2 lotus berries.
9. Dinner arrangement
1 bowl of brown rice, stir-fried spinach (100g spinach + 25g carrot + 50g fungus + 1.5 tsp sesame oil, about 8g), Sea bream soup (70 grams of sea bream fillet + appropriate amount of shredded ginger + water + salt + chopped green onion).
Dinner fruit: 13 grapes + 1 cup of low-fat milk.
Dietary Instructions for Losing Weight During Breastfeeding
10. Diet Principles for Losing Weight during Breastfeeding
Low-fat milk is a good helper
Drink a cup every day Low-fat milk is not easy to make people fat, but also easy to make people feel full. It also supplements the body with sufficient protein, calcium and a large amount of vitamins B, A and other nutrients.
It will not affect the secretion of breast milk, so it can be said to be both weight loss and breastfeeding.
2. To lose weight, eat more seasonal fruits and vegetables
Eat 500 grams of red, yellow and green fresh vegetables every day. Vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients. , such as tomatoes, carrots, broccoli, pea sprouts, cabbage, etc.
3. Use diversified combinations to eliminate intestinal toxins
Eat an appropriate amount of cereals every day, such as oats, corn, millet, sweet potatoes, beans, etc. Diversified varieties and rich dietary fiber can help us eliminate intestinal toxins.
4. Control the amount of fresh fruits
It is best not to exceed 500 grams of fresh fruits per day, because some fruits contain too much sugar, especially bananas, which contain high starch. And it’s best to eat fruit before a meal so that you won’t feel too hungry during the meal. You won't eat too much, which helps control weight gain.
5. Say goodbye to greasy and high-calorie foods
Eat less sweets and fried foods, such as KFC, hot dogs, hamburgers, canned foods, etc., which may contain some sugar. Pay attention to the labels on the packaging to avoid eating too many calories. The amount of oil used should be controlled when cooking. Even vegetable oil is limited. It is best to choose light methods such as steaming, boiling, braising, and mixing, so that the amount of oil per day should not exceed 30 grams. When making soup, skim off the oil floating on top.