After giving birth, many women find that their bodies have changed and they want to get rid of the extra weight. However, postpartum weight loss is different from regular weight loss, as it must also consider the baby's nutritional needs. Therefore, diet is the key to postpartum weight loss. So, what should women eat to lose weight quickly after giving birth?
Different Body Types and What to Eat for Postpartum Weight Loss
For women with lower body obesity, it is important to have a balanced nutrient intake. They should increase protein intake to promote muscle growth and decrease fat intake. Drinking plenty of water helps eliminate toxins from the body. Eating foods high in dietary fiber, such as whole grains and whole wheat bread, can promote bowel movements. Vegetable juice is also beneficial as it acts as a diuretic and aids in detoxification.
For women with upper body obesity, it is important to eat low-calorie foods while maintaining protein intake. Protein can be obtained from meat, fish, dairy products, cheese, and eggs. Sugar and fat should be consumed in moderation to balance the body's needs. Animal fats are difficult to digest and not beneficial for health, so it is better to choose olive oil and grape seed oil for plant-based fats. It is important to stay hydrated by consuming foods with high water content.
Meat Choices for Postpartum Weight Loss
Chicken: 100 grams of chicken contains high levels of protein (23.3 grams) and low levels of fat (1.2 grams). Eating chicken after giving birth is not only beneficial for overall health but also helps prevent obesity. Chicken breast has the lowest calorie and fat content among all parts of the chicken. When eating chicken, it is important to remove the skin and visible fat to achieve the desired weight loss effect.
Fish: Fish contains various unsaturated fatty acids, which have a positive effect on reducing cholesterol levels. Therefore, eating fish is recommended for postpartum weight loss. It not only helps with weight loss but also prevents arterial hardening. Stewed fish soup made with silver carp can also help promote milk secretion. However, if the baby has milk crust on their face, it is recommended to consume less fish that may cause allergies.
Vegetables for Postpartum Weight Loss
Most vegetables are rich in vitamin C, protein, and fiber. Protein is the main material for tissue cells, vitamin C increases the elasticity and toughness of blood vessels, and fiber promotes bowel movements. Eating more vegetables helps with digestion and excretion, increases appetite, prevents constipation, and aids in weight loss. Some recommended vegetables for postpartum weight loss include soy sprouts, celery, carrots, cauliflower, and lettuce.
Dietary Considerations for Postpartum Weight Loss
Adjusting Diet Structure: Reduce the intake of sugary foods and high-fat foods such as fatty meat, animal oil, and cream. Increase protein intake by consuming lean meat, eggs, soy products, fresh fruits, and vegetables. This helps maintain a balanced nutrient intake while limiting calorie consumption, promoting weight loss, and ensuring adequate nutrition.
Proper Meal Distribution: During the weight loss period, it is recommended to have a full breakfast, a good lunch, and a light dinner. It is also advisable to have multiple small meals throughout the day but avoid eating before bedtime. Avoid snacking, eat slowly, limit alcohol and coffee intake, and consume an appropriate amount of salt. Cook food by boiling, steaming, or blanching, and reduce the use of oil.
Moderate Portion Control: During weight loss, it is important to reduce the intake of high-fat and high-calorie foods to create a negative energy balance and burn excess body fat. However, it is crucial to control portion sizes without fasting. Insufficient intake of sugar and fat can lead to low blood sugar levels, so gradual reduction is recommended.
In conclusion, postpartum weight loss requires a balanced and nutritious diet. By following these dietary guidelines and making healthy food choices, women can achieve their weight loss goals while ensuring their own and their baby's well-being.
