Recommended diet for losing weight during lactation

1. Crucian carp tofu soup

Ingredients: 2 pieces of crucian carp, 1 piece of tofu, 5 grams of salt, 4 pieces of ginger, 2 pieces of coriander, a little white pepper and a proper amount of salad oil.

efficacy: it can not only help weaning, but also enhance the disease resistance if eaten regularly.

2. milky red beans

Ingredients: appropriate amount of red beans, yogurt and sugar.

Efficacy: Red beans contain more nutrients than many foods, such as wheat, millet and corn. Red beans are flat in nature, sweet and sour in taste and nontoxic, and have the functions of nourishing and strengthening the body, strengthening the spleen and nourishing the stomach, promoting diuresis and removing dampness, clearing away heat and toxic materials, promoting milk circulation and enriching blood.

3. Assorted oolong porridge

Ingredients: 3g of Coicis Semen, 1g of winter melon seeds, 2g of red beans, 1g of lotus leaves and an appropriate amount of oolong tea.

efficacy: it can not only achieve the purpose of losing weight, but also strengthen the spleen and promote diuresis.

4. Steamed eggplant segment

Ingredients: eggplant

Efficacy: The purple skin of eggplant is rich in vitamin E and vitamin P, which can soften tiny blood vessels and prevent small blood vessels from bleeding, which is beneficial to patients with hypertension. Vitamin C and saponin contained in eggplant have the effect of lowering cholesterol. In addition, the B vitamins contained in eggplant have a certain auxiliary therapeutic effect on edema. Eggplant is steamed, with no loss of sweetness and low oil.

5. Perch ginger soup

Ingredients: perch and ginger

Efficacy: Perch is a low-fat and high-protein food with high nutritional value, which can provide satiety and is not easy to get fat.

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The correct way to lose weight during lactation:

1. Start to lose weight at six weeks after delivery

Women can start to lose weight at six weeks after delivery, when their bodies have basically recovered. New mothers can achieve the goal of losing weight quickly by adjusting their eating habits. This weight loss process may take 1 months to a year, and the speed of weight loss should not be too fast.

2. Maintain the most basic calorie requirement

In theory, lactating mothers need an average of 5 to 6 calories a day to provide adequate nutrition for themselves and their babies. If you want to lose weight, you need more calories to prevent malnutrition. Doctors have established that breastfeeding mothers want to lose weight and consume at least 2 calories a day in order to maintain a balanced diet. Without this amount, the health of most breastfeeding mothers cannot be guaranteed.

3. Insist on breastfeeding

Breast milk is the best natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.

4. Moderate exercise

Moderate exercise is also very important, because it can burn excess fat and calories in women's bodies. Under the condition of ensuring enough sleep time, new mothers can do some simple exercises, such as walking for half an hour after eating, postpartum yoga and gymnastics, which are all good choices to lose weight quickly after childbirth.

5. Determine a gradual weight loss goal

Don't think that you can lose all your body meat at once, it's simply a delusion. It is healthy and effective to lose weight gradually. Usually lactating mothers should lose about 2 kg every month. If the mother is too fat, she can gain a little, and if she is very light or is preparing to get pregnant, she will lose a little.

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