Postpartum diet: get back to your old weight in good health –

Don’t expect to recover your curves in less than six months – also because, internally, your body will take about a year to get back to what it was before. Next, check out the menus proposed by nutritionist Gabriella Guerrero Pereira – for mothers who are breastfeeding and for those who have stopped breastfeeding.

while breastfeeding

The menu of a woman who is breastfeeding should contain approximately 1900 calories per day.

Read more: Karina Bacchi shows workouts for each trimester of pregnancy

Diet to lose weight after giving birth:

Breakfast

Option 1
1 glass of pineapple mint juice
2 slices of light whole wheat bread
2 col. (dessert) from cottage cheese
1 medium slice of melon

Option 2
1 cup of natural skimmed yogurt mixed with ½ papaya and 1 tbsp. (dessert) flaxseed
1 slice of light wholemeal bread with 1 thin slice of Minas cheese and 1 tbsp. (dessert) sugar-free jelly
1 cup. of herbal tea*

Option 3
1 cup. (tea) fruit salad (banana, apple, papaya, melon and strawberry)
1 cup of natural skimmed yogurt with 3 col. (soup) of oatmeal 1 col. (tea) honey
1 slice of light wholemeal bread with 1 knife edge of light margarine

Morning snack

Option 1
½ papaya with 2 col. (soup) of oats and 1 col. (dessert) flaxseed
1 cup. of herbal tea*

Option 2
1 Polenguinho Light
1 banana
1 cup. of herbal tea*

Option 3
1 thin slice of plain cake
1 cup. of herbal tea*

Lunch

Option 1
1 plate (dessert) of salad: watercress, arugula, lettuce, tomato, carrot and fennel with · 1 col. (soup) olive oil
3 col. (soup) brown rice
2 shells full of beans
1 medium grilled chicken fillet (130 grams)
1 steamed broccoli saucer with almond slivers

Option 2
1 plate (dessert) of salad: lettuce, tomato, crumbled ricotta and apple slices with 1 col. (soup) olive oil
2 col. (soup) cassava puree
1 lentil shell
4 col. (soup) lean ground beef
4 col. (soup) of braised zucchini

Option 3
1 plate (dessert) of salad: dark green leaves, grated beetroot and cucumber with 1 col. (soup) olive oil
2 col. (soup) spinach soufflé
2 col. (soup) of boiled or baked potato or 1 cup. (tea) wholemeal pasta cooked with 1 drizzle of olive oil
1 large grilled fish fillet (150 grams)
3 col. (soup) of braised green beans

Afternoon snack

Option 1
2 wholemeal toast with 2 col. (dessert) sugar-free jelly
1 cup. of coffee with skimmed milk

Option 2
1 slice of light wholegrain bread with 1 slice of Minas cheese
1 glass of unsweetened grape juice

Option 3
1 cereal bar 1 glass of coconut water 1 apple

To have lunch

Option 1
1 plate of vegetable soup
1 medium grilled chicken fillet (130 grams)
4 col. (soup) cooked carrot

Option 2
1 bowl of spinach soup
1 medium zucchini stuffed with minced meat and tomato
3 col. (soup) of stewed peas

Option 3
1 plate (dessert) of salad: dark green leaves, tomatoes and grated carrots with lemon drops
3 col. (soup) brown rice with peas
1 medium grilled salmon fillet (130 grams)
1 roasted eggplant

Supper

Option 1
1 banana roasted with cinnamon
1 cup. of herbal tea*

Option 2
1 glass of fruit yogurt with 1 col. (Oats Soup
1 cup. of herbal tea*

Option 3
½ cup. (tea) dried fruit (apricot, Brazil nut, walnuts and almonds)
1 cup. of herbal tea*

Early morning snack (For after feeding)

Option 1
1 dried banana without sugar

Option 2
1 cup of fruit yogurt

Option 3
1 glass of coconut water

* Fennel, chamomile, lemon balm or mint.

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Menu to not gain weight after childbirth

– (RossHelen/Thinkstock/Getty Images)

Those who breastfeed feel a hell of a hunger. If you don’t want to win more than lose, follow the guidelines of nutritionist Gabriella Guerrero Pereira:

Avoid sweet desserts, especially those with cream (pies, pavé and stuffed cakes). Don’t skip meals! After hours of fasting, the tendency is to overindulge in food. Consume 1 col. (dessert) of linseed in juices, fruits and soups. Flaxseed increases satiety and dribbles appetite. If you feel like eating something sweet, consume a cooked fruit or fruit jam (banana or guava), preferably without sugar. Avoid packet soups: they contain a high amount of sodium and encourage fluid retention.

post-breastfeeding

At this stage, a good weight loss menu should contain approximately 1500 calories per day. After three months, if necessary, you can follow a leaner diet, with around 1200 calories a day:

Menu to not gain weight after giving birth:

Breakfast

Option 1
1 glass of orange-lime juice blended with ½ papaya
1 slice of light whole wheat bread with 1 tbsp. (dessert) from cottage cheese

Option 2
1 cup of skimmed yogurt with 2 col. (Oats Soup
½ banana
5 strawberries

Option 3
1 cup. of coffee
1 slice of light whole wheat bread
1 omelette with 1 egg and 1 egg white
1 medium slice of melon

Morning snack

Option 1
1 apple

Option 2
1 light cereal bar

Option 3

4 dried apricots

Lunch

Option 1
1 plate (dessert) of salad: watercress, arugula, lettuce, tomato, carrot and fennel with 1 col. (dessert) olive oil
2 col. (soup) roasted sweet potato with rosemary
1 bean scoop
1 lean meat patty
4 col. (soup) of braised green beans

Option 2
1 plate (dessert) of salad: lettuce, tomato, crumbled ricotta and apple slices, with 1 col. (dessert) extra virgin olive oil
2 col. (soup) brown rice
1 medium grilled chicken fillet (130 grams)
1 steamed broccoli and cauliflower saucer with 1 col. (dessert) raw sesame

Option 3
1 plate (dessert) of salad: dark green leaves, grated beetroot and cucumber, with 1 col. (dessert) olive oil
3 col. (soup) of rice 7 cereals
1 large grilled fish fillet (150 grams)
3 col. (soup) of stewed peas

Afternoon snack

(Two hours after lunch)

Option 1
1 plum

Option 2
10 strawberries

Option 3
1 peach

late afternoon snack

Option 1
1 wholemeal toast with 1 tbsp. (dessert) sugar-free jelly

Option 2
1 glass of coconut water
1 light cereal bar

Option 3 1 light yogurt
1 cup. (coffee) raisin

To have lunch

Option 1
1 plate (flat) of vegetable soup
3 col. (soup) of grilled chicken strips
3 col. (soup) of braised zucchini

Option 2
1 spinach omelette with 1 egg and 2 egg whites 1 plate (dessert) of green leaf salad

Option 3
1 zucchini stuffed with soy, ricotta and tomato sauce

Supper

Option 1
1 pear roasted with cinnamon

Option 2
1 light yogurt

Option 3
½ cup low-fat yogurt blended with ½ papaya

What are the foods that cannot be missing from your postpartum diet?

During this period, the essential nutrients are:

Protein: is the basis for milk production and should be consumed at lunch and dinner. Opt for fish, poultry, lean meats, eggs, peas, beans and lentils.
Omega 3: important for the mental and visual development of the baby. Include salmon, tuna, sardines and flaxseed.
Vitamin B6: helps in the proper absorption of proteins. Present in whole grains, dark green vegetables (arugula, watercress, cabbage, spinach), potatoes and bananas.
Calcium: strengthens bones and teeth and promotes the proper functioning of nerves and muscles. Consume low-fat yogurt and milk, ricotta, cottage cheese, dark green vegetables, sunflower seeds and raw sesame seeds.
Vitamin C: increases defenses against infections. Abuse fruits and vegetables.

Read more: How Bella Falconi dried up after pregnancy

Learn more about the postpartum diet

The baby was born healthy, everything is fine, complete happiness. But you look in the mirror and it looks like you’re still about five months pregnant. Calm down, it’s normal. Her uterus, which was the size of a pear before pregnancy, became that of a watermelon before delivery and is now still the size of a cantaloupe. Not to mention the swelling because of the hormonal revolution your body is going through. On the other hand, there are always a few extra pounds left.

Stay in the know: Postpartum Diet: Get back to your pre-pregnancy weight in a healthy way

The first measure to win the war against the belly is to breastfeed: when a woman breastfeeds, she produces the hormone oxytocin, which causes contraction of the uterus and encourages it to return to normal size. Not to mention that breastfeeding consumes about 700 calories a day, the same as an hour of running. That’s where the second measure comes in: follow a healthy menu to stimulate milk production and lose excess weight. So, no throwing yourself headlong into hominy.

“The important thing for a woman who is breastfeeding is to consume nutrients necessary for health without adding calories to the diet”, says nutritionist Gabriella Guerrero Pereira, from Nutriessencial Consultoria Nutricional, in São Paulo. At this stage, the ideal is to consume about 1900 calories per day. Nutritionist Catarina Stocco, from Dietclin, Clínica de Nutrição e Saúde, in Curitiba, adds: “After the first month of childbirth, a gradual weight loss of 1 kilo per month is expected, if there are no exaggerations”. The essential foods on the mother’s menu are far from the list of fattening ingredients.

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