Postpartum Diet Breastfeeding Weight Loss – Meal planning is key to weight loss while breastfeeding. A new breastfeeding meal plan can be challenging, but with a little planning, sugar cravings and extreme hunger can be completely avoided. Setting up your meal plan properly is important to encourage your milk supply while helping your body burn fat. We have a free, 10-day transition to milk supply diet below that you can join, as well as a free printable that you can get in this post! Scroll down for 14 quick and healthy breastfeeding foods to lose weight!
A breastfeeding meal plan for weight loss must include the right foods or else your milk supply will stop and you will starve. To get your sample meal plan, click here to get you started and be sure to check out our complete, 10-day plan with recipes!
Postpartum Diet Breastfeeding Weight Loss
How to Create a Meal Plan for Weight Loss While Breastfeeding There are a few key things you can do to create a successful meal plan for breastfeeding and weight loss, so your milk supply doesn’t go south. Here are the points to follow: Never cut calories dramatically. Instead, cut back on empty calories, which means you want to replace snacks and meals rather than eliminate them. For example, if you usually crave sugar and sweets at lunch, replace your usual cookie with a delicious milk dust bar that tastes like dessert, but fills your body with hand-picked nutrients for breastfeeding. If you prefer a late-night dessert, try making an Oreo Lactation Shake, so you can have a protein shake packed with milk-boosting herbs, vitamins and minerals to nourish your body instead of the usual empty-calorie meal. Focus on protein and fiber at every meal and have protein and fiber together at breakfast to keep you full and satisfied. By making sure you include protein, veggies, and/or fruit at every snack and meal, you’ll be filling your body with nutrient-dense calories that fill your stomach. Protein and fiber are really important to fight those intense hunger pangs that can be really hard in breastfeeding.
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Take advantage of one-handed meals: Avoid overcooking while breastfeeding and caring for a new baby. Grab frozen veggies, make lots of smoothies, use our healthy lactation bars, and batch cook your protein. If your meals are too complicated and require a lot of preparation, cooking, and cleanup, even a meal plan can seem overwhelming to stick to. Check out: Lactation Smoothie Recipes That Slim and Increase Milk That Work! 17 Easy Foods to Include in Your Breastfeeding Meal Plan There are many healthy foods you’ll want to include in your breastfeeding meal plan, but not all of them are easy to prepare and eat while trying to lose weight and nursing. This is a great checklist of foods that are quick and easy to make, and are also very nutritious for milk supply.
You’ll know exactly what to eat, plan all your meals and you’ll increase your milk supply!
Planning your meals with quick and healthy options can really impact the success of your breastfeeding meal plan.
What foods are important to eliminate from your breastfeeding meal plan for weight loss? There are certain foods that are important to eliminate in your meal plan. These foods lack nutrients and end up providing empty calories. These are foods that can negatively affect your blood sugar. Balancing blood sugar is important to ensure you don’t have intense cravings, while also maintaining hormone levels. Blood sugar affects hormone levels, which also affect milk supply levels. A big list of foods that should never be in your breastfeeding diet plan for weight loss:
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By eliminating these foods, you can actually help your body function properly, get rid of fat, and still produce all the breast milk your baby needs. How fast can you start losing weight with this breastfeeding diet meal plan? Many factors contribute to weight loss, but if you start following these key factors, your nutrient intake will increase and your empty calorie intake will decrease. That will help balance your caloric intake without affecting your milk supply. If you can eat 80% clean, lean food every day, that’s a great way to start! Our free, 10-day sugar detox is a great plan to follow with more details to help you do just that. Ideally, if you reduce your calories naturally, by choosing healthy foods, you will begin to lose 1-2 pounds per week. Some mamas follow our plan and lose more milk in just 10 days! Is your breastfeeding diet and meal plan affecting your milk supply? In general, your diet completely affects your milk supply. First of all, if you cut calories too much with your meal plan, your milk supply may suffer. What many mothers accidentally do is cut back on calories and nutrients by eating less. By focusing on nutrients rather than calories, you can maintain your milk supply and still lose weight.
Let us know if you try any of our recipes on our breastfeeding diet meal plan for weight loss. We’d love to hear your success with what you’ve been up to!Hey! I’m Lauren. And I’m on a hot mission to help you balance your hormones and live your best life.
Not only are you navigating life with a newborn and all that (sleepless nights, breastfeeding, diapers, spit up, crying, etc.) but your body is recovering from birth (kind of trauma) and going through some major hormonal changes. Is going. .
So, while you’re focusing most of your time and energy on taking care of this amazing new little man, it’s important to focus on taking care of yourself during this time, and one of the best ways you can do that is through food. .
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Prioritizing your nutrition during this phase can make all the difference in how your hormones respond, leading to more energy, a properly functioning metabolism, symptom-free menstrual cycles, stable mood, healthy sex drive, optimized digestion, and ultimately yourself. It feels like. again .
Need help getting started? Read below for postpartum meal prep tips, recipes, and healing foods to balance postpartum hormones.
PS – 6+ months postpartum? Check out my Hormone Balance Reset Plan for a month’s worth of hormone balancing recipes, supplements + lifestyle tips.
As you can imagine, your body goes through many changes during pregnancy and in preparation for childbirth. A big part of this is the role your hormones play.
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The most common hormonal change that causes unwanted symptoms after childbirth is estrogen dominance in women. During your pregnancy, progesterone levels increase significantly to prepare your endometrium to nourish your growing fetus. Your estrogen levels also rise before childbirth and are higher. As long as there is a proper balance between estrogen and progesterone, things stay balanced and “in balance.”
As soon as you deliver your placenta, your progesterone levels drop to pre-pregnancy levels because your estrogen levels are high. Progesterone is known for its calming, mood-elevating effects, so such a sudden and dramatic drop in this hormone can cause mood swings ranging from the baby blues to full-blown postpartum depression.
Your hormones usually stabilize in the first two weeks, but if estrogen levels continue to be high relative to progesterone (this is more common due to estrogen-disrupting xenoestrogens like BPA and phthalates, as well as exposure to alcohol, birth control, and other people. sources that tax our liver) You experience symptoms of estrogen dominance such as mood swings, insomnia, irritability, depression, brain fog, fatigue, headaches, water retention and bloating.
Estrogen dominance causes your liver to produce too much thyroid-binding globulin, which binds thyroid hormone so it cannot be used properly by the body. This can lead to postpartum adrenal fatigue with low thyroid function after birth.
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Symptoms of low thyroid or hypothyroidism commonly include constipation, fatigue, weight gain (or inability to lose weight), dry skin, brittle hair or hair loss, high heart rate, tremors, and cold intolerance.
Several common postpartum hormonal imbalance symptoms that women experience are due to an imbalance of estrogen compared to progesterone (ie estrogen dominance), adrenal fatigue, and an overactive thyroid. Be sure to see your licensed medical professional if you experience any of the above symptoms, and read below for recipes and remedies to naturally balance postpartum hormones and have your best experience.
During pregnancy, your body prioritizes the nutrients you eat to feed your growing baby, which you may deplete yourself. If you were born breech, you lose extra nutrients (especially iron) due to blood loss. Add in your milk supply (worth 400-500 extra calories a day) and all the nutrients you need to maintain, and you’ve got a recipe for nutrient deficiency, a major contributor to hormone imbalance.
Balancing your hormones is one of the most effective steps you can take