1, dietary principles for postpartum weight loss
Control calories: If the mother is still breastfeeding, although she wants to lose weight, she still needs to feed her baby, so she can't lack all kinds of nutrients, but she should also consume enough calories. Reduce unnecessary high calorie intake, such as oily food such as fried dough sticks. You can add a small amount of beef and chicken to your usual diet to balance your nutritional intake.
Eat regularly and quantitatively: skipping breakfast is the habit of most urbanites now, but it is extremely unhealthy, especially for postpartum mothers. If you don't eat breakfast, it will only reduce the metabolic rate of the body and reduce the effect of losing weight. If you don't eat dinner or lunch, your body will not absorb the corresponding energy, but seek more food from other sources, which will damage your stomach. So be sure to eat three meals regularly, or eat less and eat more. In short, you can't lose weight by not eating, but by reducing your intake. Because the activity during the day is higher than that at night, you can eat more breakfast and lunch, and you can reduce the intake of dinner at night, so don't eat after midnight.
Less oil and less seasoning: Pay attention to lightness in your diet. Most of the traditional diets in China pay attention to "sufficient oil and warm food." But in fact, a greasy diet is not suitable for postpartum mothers. Fried food must be avoided. In addition, the oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher. Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories.
Eat more vegetables: Because there is a lot of fiber in vegetables, when you chew vegetables, it will make your mouth bite many times, which will make your oral nerves send out signals of eating many times. When vegetables enter your stomach, they will absorb water and swell, which will easily make your stomach feel full. Therefore, it is recommended that mothers eat more vegetables and high-fiber foods, preferably before meals, drink soup or eat vegetables first to reduce the intake of staple foods.
Balanced nutrition intake: As mentioned above, it is necessary to supplement enough calories, but to ensure balanced nutrition, so you need to eat vegetables, fruits, carbohydrates, protein, fat and other foods to get the required nutrition. Among them, the weight of vegetables and fruits is the most important. But don't completely refuse to eat carbohydrates. Not eating carbohydrates can not only supply breast milk, but also lead to health hazards such as ketosis in the long run. So pay attention to a balanced diet and don't overdo everything. In addition, some foods should be eaten as little as possible, such as cakes, sweets, biscuits, carbonated drinks and other foods with high unsaturated sugar content, which will stimulate insulin secretion and gradually transform blood sugar into fat and store it in body cells.
2. What is good for postpartum weight loss?
Milk: Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.
Grape: Grape and grape juice, like wine, contain resveratrol, which is a natural substance that can lower cholesterol.
Apples: Apples are rich in pectin, cellulose and thinness.
Garlic: Garlic is a mixture of sulfur-containing compounds, which can lower blood cholesterol and prevent thrombosis, and help increase high-density lipoprotein.
Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat.
Onion: Onion contains prostaglandin A, which can relax blood vessels and reduce arteriosclerosis.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low density lipoprotein. Regular consumption can make the high-density lipoprotein in the body increase relatively.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in pectin calcium, it is excreted from feces after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.
Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
3. Postpartum dietary guidance
1, light diet is praised by everyone: avoid adding all kinds of sauces when eating vegetables and fruits. Although lettuce salad and boiled vegetables are ideal foods for dieters, if you coat them with a thick layer of salad dressing and meat sauce, the weight loss plan will be ruined. Because oil, monosodium glutamate, soy sauce and other seasonings are all high-calorie things.
2. Vegetarian collocation is the most basic principle: the era of blindly listening to the opinions of predecessors and not eating vegetables has passed, and vegetarian collocation is the most basic and important principle. The combination of meat and vegetables and balanced nutrition can not only make your body get enough nutrition, but also avoid overnutrition.
3, drink more boiled water to promote detoxification: eight glasses of water a day helps the body balance electrolytes and promote metabolism. Drink plenty of water, which is necessary to strengthen detoxification. All biochemical reactions of human body must be dissolved in water, including the discharge of waste. Therefore, water intake must be increased after delivery.
4, vitamins can help human cells from harm: vegetables and fruits are a good source of many antioxidant nutrients, such as vitamin C, vitamin P and so on. Antioxidant nutrients are components that scavenge free radicals in the body and can reduce the damage to our cells.
5, eat more coarse grains to prevent constipation and colorectal cancer: In addition to rice, you can usually eat coarse grains such as brown rice and cereals as staple foods. Eating white rice can only consume calories and get no nutrition. Therefore, it is necessary to replace polished rice with coarse grains such as brown rice and whole wheat food. Not only can you eat more nutrition, but dietary fiber can also prevent constipation and colorectal cancer. This is good for people who want to lose weight.
6. Being too hungry and full is not only harmful to the stomach, but also detrimental to weight loss: if the calorie intake is excessively restricted, people will often be half hungry. However, if you choose nutritious food to eat eight points full, it will not only make people feel hungry, but also naturally reduce at least 500 calories every day.
7. Rinsing your mouth after a meal can reduce the chance of suffering from oral diseases: brushing your teeth immediately after a full meal can reduce the chance of suffering from oral diseases, and also make your breath fresh and difficult to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth clean at any time.
8. Chew more, chew slowly and help digestion: Chewing slowly is good for digestion, and it is also helpful for postpartum recovery. Smart slimming method should try to lengthen the meal time, generally a meal should take at least 20 minutes. More importantly, chew slowly, and eat at least 10-20 mouthfuls each time before swallowing, so that you can feel full early without increasing the burden on your stomach.
9. Say goodbye to snacks: Snacks are extremely high in calories. If you really want to lose weight, you must control yourself and never let snacks appear within your reach. Otherwise, you will unconsciously consume a lot of calories.
10. Don't eat and drink: When you feel hungry, you can selectively eat some fruits to relieve hunger. Because you will eat more when you are hungry than when you are normal.