Diet after delivery: minus 3 kilos right now

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Diet after delivery: minus 3 kilos right now

Are you in a hurry to find your line before baby? With the method of Jean-Michel Borys, doctor of endocrinology and nutritionist, you can lose 4 to 5 kg if you are breastfeeding and 2 to 3 kg if you are not breastfeeding. A diet to start at the earliest four weeks after childbirth.

Diet after delivery: minus 3 kilos right now
Diet after delivery: minus 3 kilos right now

Why are these pounds clinging?

– On the day of the birth, one does not get rid as a miracle of all the pounds taken during the pregnancy. After a month or two, there are still 2 to 4 left to lose: they constitute a reserve of energy to cope with breastfeeding. At this point in our lives, we are genetically programmed to store fat!

– The weight is not alone. We feel fat because our hips have expanded, the tissues have stretched and relaxed (particularly in the abdomen) under the effect of pregnancy hormones: Have not yet regained their tonicity.

– Very often also, we have to face a phenomenon of water retention, also inherited from the time of pregnancy and which can last a few weeks. Hence a silhouette sometimes slightly swelled in the lower limbs or face.

The four keys to finding my line

– You are going through a difficult period, the baby blues is not very far, or you are even perhaps still in full. So no question of adding extra stress to too much food frustrations or goals to reach regarding pounds to lose! Placing the bar too high at first would inevitably lead to failure.

– The goal is to have fairly regular meals during the day. Moreover, do not snack every two or three hours, at the same rate you feed your baby.

“For that, you must have sufficiently abundant meals, which you may go out of the table without being hungry, with a sensation of fullness.”

– Compensate if you make mistakes. If you have cracked on a chocolate bar or a biscuit pack because you do not have the morale, your baby is crying all the time; you have trouble organizing, do not panic! Just try to get this gap right away: on the following two evenings, just have soup and a yogurt.

My food program

I consume vegetables at will. Thanks to them, I can quickly achieve satiety. They will help my transit at a time when I am often constipated. I do not forbid myself any vegetable, even those who have a strong taste like cabbages and leeks: if I breastfeed, they will form the taste of my baby!

I do not deprive myself of fruits during the day. I choose them preferably rich in vitamins C to give me strengths (strawberries, orange, clementine, mango, grapefruit, kiwi): if necessary, I buy them frozen.

I stock up on legumes (200 to 300 g per day). Lentils, chickpeas are rich in fiber (it is good for transit), carbohydrates with moderate glycemic index (it gives peps without promoting storage), protein (very useful for stopping hunger).

I consume 2 or 3 dairy products per day. Rather cheeses rich in calcium (Emmental, Gouda, Gruyère, Parmesan): my baby has exhausted my reserves during pregnancy, I have to restore them.

I limit the starches (rice, pasta, potato) to once a day (200 g). Rather at noon, for I will burn them more quickly than in the evening.

I select my proteins. Red meat (twice a week) and black pudding (once a week) to recharge me in iron. Fatty fish for omega three which give a good elasticity to the skin (twice a week): I choose small fish (sardines, trout, sea bream) which accumulate fewer pollutants and toxic in their flesh than the big ones, especially If I breastfeed.

I try to abstain from cold meats: too salty, it aggravates the retention of water. I ration fat: 10 g of butter per day (1 tablespoon) for vitamins and fatty acids that are not found anywhere else; 2 tablespoons rapeseed oil for omega 3.

My first week of menus

Day 1

Breakfast: Toasted bread + Lightened butter + Skimmed milk coffee + Pressed orange

Lunch: Salad with balsamic vinegar and rapeseed oil + Place filet with lemon sauce + baked potatoes + strawberries with a whipped cream

Taste: 1 glass of chocolate skim milk + 1 fruit

Dinner: Pumpkin soup + sautéed turkey escalope + endive + light fruit yogurt

Day 2

Breakfast: Rice and whole wheat petals with cold semi-skimmed milk + red fruit salad with a little sugar + mint tea

Lunch: Julienne of celery in vinaigrette + roast pork with juice + zucchini + Salers cheese and bread cereal

Taste: A large bread toaster with a bar of dark chocolate and a fruit juice

Dinner: Sliced cucumber with chives + Parmesan omelet + duo apples

Day 3

Breakfast: Swedish rolls with whole wheat + light butter + ½ grapefruit + natural tea

Lunch: Sliced mozzarella tomatoes + chicken couscous and vegetables + cinnamon baked apple

Tasting: A light butter, plum jam and a glass of skim milk

Dinner: Mushroom salad with vinaigrette + filet of hake with spices + green beans + chocolate entremets

Day 4

Breakfast: Cereal patties with whole wheat in Greek yogurt, beaten with a little sugar + Compote apple-prunes + Skimmed milk coffee

Lunch: Duo of grapefruit and diced oranges + roast of Paleron in the juice + spinach in branch + gruyère and its bread toast

Taste: Two cereal biscuits and a honey green tea

Dinner: Mixed tomatoes with civet + chicken breast + grilled peppers and aubergines + orange kiwi mash.

Day 5

Breakfast: Crispy Muesli Bowl (oat and wheat nuts with dried fruit) with cold skim milk + Pear Compote, Apples and quinces + Jasmine Tea

Lunch: Sardine with tomato and basil on its toast + filet of poached hake + ratatouille + honey white cheese

Tasting: One toast + 1 serving of cheese + one light beverage

Dinner: Soup of vegetables + filet of red mullet and salad + white cheese with brown sugar

Day 6

Breakfast: A slice of defatted cooked ham, garnished with 0% white cheese sprinkled with chiseled herbs + Complete bread + a slice of melon + a sweet coffee

Lunch: Beetroot with dressing + grilled red sausage + mashed potatoes + poached pear

Taste: A sugar crepe and a coffee

Dinner: Red cabbage salad with apples + fried veal cutlet + broccoli puree and sweet potatoes + extremely vanilla

Day 7

Breakfast: Full bread + Goat + Black coffee + 1 kiwi

Lunch: Sliced artichoke in vinaigrette + leg of lamb in the juice + flageolets in the juice scented with herbs + strawberry tart

Tasting: a white ham and a tea

Dinner: Vegetable soup + cod fillet tomato sauce + leek gratin + applesauce and strawberries.

My 2nd week of menus

Day 1

Breakfast: Toasted bread + Lightened butter + Skimmed milk coffee + Pressed orange

Lunch: Fish terrine with ocean sauce + roast beef with juice and cinnamon + braised turnips + gruyère and its bread toaster

Taste: 1 glass of chocolate skim milk + 1 fruit

Dinner: Mash salad + fried pork loin + bouquet of cauliflower + red fruit cocktail

Day 2

Breakfast: Rice and whole wheat petals with cold semi-skimmed milk + red fruit salad with a little sugar + mint tea

Lunch: Tomato salad + turkey roast chicken thigh + potato puree + fruit yogurt

Taste: A large bread toaster with a bar of dark chocolate and a fruit juice

Dinner: Vegetable Macedonia with salad dressing + hake filet saffron sauce + Creole rice + strawberry sorbet

Day 3

Breakfast: Swedish rolls with whole wheat + light butter + ½ grapefruit + natural tea

Lunch: Grated carrots with raisins + simmered beef with green olives + macaroni + pineapple in syrup

Tasting: A slice of lightened butter + plum jam and a glass of skim milk

Dinner: Vegetable soup + soft eggs and their buttered toast + seasonal fruit

Day 4

Breakfast: Cereal patties with whole wheat in Greek yogurt, beaten with a little sugar + Compote apple-prunes + Skimmed milk coffee

Lunch: White of leeks vinaigrette + grilled steak with herbs + potatoes cooked in the English style + chocolate bar

Taste: Two cereal biscuits and a honey green tea

Dinner: Provençal wheat salad + grilled red sausage + carrots, parsley + cream

Day 5

Breakfast: Crispy Muesli Bowl (oat and wheat nuts with dried fruit) with cold skim milk + Pear Compote, Apples and quinces + Jasmine Tea

Lunch: Lentil dressing + wing of stripe nasturtium sauce and chives + julienne of vegetables + sorbet with raspberry

Tasting: A sandwich, cheese, a light drink

Dinner: Soup with vegetables of the sun + tournedos of turkey with the juice + pasta snails + poached pear

Day 6

Breakfast: A slice of defatted cooked ham, garnished with 0% white cheese sprinkled with chiseled herbs + Whole bread + a slice of melon + a sweet coffee

Lunch: Sliced cucumber with vinaigrette + veal liver + parsley quinoa with five spices + honey dishes

Taste: a sugar crepe and a coffee

Dinner: Celery Vinaigrette + gnocchis in the Roman cheese + yogurt with figs

Day 7

Breakfast: Full bread + Goat + Black coffee + 1 kiwi

Lunch: Greek salad with feta + simmered rabbit with basil + endives meunières + taste fine with apples

Tasting: A slice of white ham and a tea

Dinner: Vegetable Soup + Fishmonger + Seasonal Fruit.

What sports for me?

Do not exercise too much or use the abdominal muscles until you have completed your perineal rehabilitation (two months after delivery). Failure to do so may result in damage to your perineum, which can not withstand too much pressure and eventually expose you to urinary leaks. Not terrible … So in the meantime, I do nothing? So but gently, without forcing: walking, cycling, swimming.

Moreover, after? 5 Tips To Stay A Thin Mom
Convert your spouse. You will find it much easier to stick out in the long run if your husband eats the same thing as you. The secret that he is not too frustrated? Put everything on the table at the same time: takes twice as many starches and you twice as many vegetables!

Think about your thyroid. Approximately 10% of women emerge from pregnancy with a thyroid disorder: for nine months, this gland is especially stressed and doubled in volume. Now, if it works poorly, it can keep you from losing weight. Ask your doctor to prescribe the necessary exam (a simple blood test).

Play endurance sports. When your baby is 6 or 9 months old, and you have recovered physically, try to practice an endurance activity regularly. This is the key to success in controlling one’s weight. Ideas ? Maybe go swimming a kilometer once a week with girlfriends by having your toddler guard by dad or a babysitter. Alternatively, jogging, Nordic walking.

Contact a professional. You really can not take off, and you feel overwhelmed by discouragement? Consult a dietician or nutritionist. You need personalized support, close support.

Sophro, acupuncture, and co. Alternative medicines can help you maintain your weight. How? Notably by helping you to fight stress – an essential element in the life of a mother – often providing nibbling.

Specialist’s opinion
Questions to the specialist Jean-Michel Borys, physician endocrinologist and nutritionist *.

Why do I have to lose weight when other women find the line right away?

Not all women have the same metabolism. Some burn easily and quickly everything they consume. For others, this mechanism is less efficient. It is a great injustice of nature! It also depends on the weight taken during pregnancy. If you have grown more than 12 kg, you are above average: you will need a little more time and effort to get back to your weight.

Are these post-pregnancy pounds going to settle?

No, if you are vigilant from the first month after childbirth. For example, if you have cracked on a chocolate bar or a biscuit pack, try to get the gap right away: in the evening, just sip a soup and yogurt.

When can I start a diet?

Not until your baby’s three months. At this point, if you have not taken off at the weight level, you will have to switch to a more restrictive diet. Start by removing the starchy foods in the evening. Moreover, if that is not enough, you should consider, after six months, a real low-calorie diet (1500 calories per day).

Will breastfeeding make me lose weight?

Yes, to make the milk, the body will draw from the reserves of fat. You will lose weight in places where you usually never lose: the hips, buttocks, and thighs since this is where these reserves are located. By breastfeeding, you burn about 500 calories per day. If you do not eat more than usual, you will lose those 500 calories a day, which is huge. Moreover, that without exhausting you if you make sure you have a balanced diet.

How much can I hope to lose in three weeks?

You can lose 4 to 5 kg if you are breastfeeding, 2 to 3 kg if you are not breastfeeding (4 weeks after childbirth).

Should we force on vitamins in post-pregnancy?

You are probably iron deficient because your baby has mostly drawn on your reserves during pregnancy and you have bled during childbirth. Similarly, you may have a deficiency in vitamin D (it is manufactured by exposing its skin to the sun). However, these two defects induce fatigue and very often, the desire to nibble, especially sweet to give back energy. It is better to go through a supplementation. Ask your doctor for advice.

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