Don’t give into fad diets in a bid to look your best. Put your ideas into action with these few steps to help you get healthier post pregnancy.
Don’t give into fad diets in a bid to look your best. Put your ideas into action with these few steps to help you get healthier post pregnancy.
Kim Kardashian has been keeping everyone updated about her weight loss regime on social media post delivery. The reality TV star has lost 13.5 kilos of baby weight with Atkins Diet, within one month of delivering her son, Saint West. However, nutritionists we spoke to tell us that when it comes to losing post-pregnancy weight, strict weight loss diets aren’t the solution. Nutritionist Tripti Gupta says, “The Atkins Diet is high in saturated fats, has an overload of proteins and restricted in carbs — this is not what our Indian bodies are used to. Indians have had a staple diet of carbs all along. Hence, a successful lasting weight loss for us would require total calorie restriction in a balance and not omitting/overloading a certain food group.”
Do not rush into losing weight Nutritionist Karishma Chawla reveals that it takes six weeks to recuperate from labour and delivery, and hence it is important that the mother gives herself some time before watching her calorie count. She says, “First, it is important to consult a doctor about when you could ideally start losing weight. Your baby needs to be the priority. There is no need to rush into a strict fat loss plan. Eating the right foods can gradually help one lose fat. One also needs to work with an expert trainer who specialises in post natal exercises.”
Breastfeeding comes with a bonus You don’t need to take time out for an intense cardio session to lose weight after delivery — breastfeeding is already doing the job for you. Nutrition consultant Khushboo Sahijwani says, “Breastfeeding is the best exercise and excellent calorie burner. Yoga and a simple walk are good to start with. Do not begin with intense exercises since it will lead to the production of lactic acid and may not be good for the little one.” Tripti adds, “The trick is to plan your total calorie intake intelligently — concentrate more on fluid intake which makes your weight loss quick. Add plenty of healthy fluids like low fat buttermilk, fruits and vegetable juices, coconut water, freshly prepared homemade clear soups, seasonal salads and whole fruits along with plenty of plain water to your diet.”
Have realistic expectations Khusboo reveals that losing baby weight should be the focus right after delivery. She says, “A woman gains that weight over a period of nine months, so one should expect losing it at the same rate. Don’t be frustrated when you cannot get into your favourite pair of jeans or dress. Your body may take a little more time than expected and it is normal.” Karishma adds, “Post pregnancy weight is the collective weight gain of the mother and the child since the mother is eating for two. Focus on motherhood instead of obsessively getting rid of baby weight. A gradual fat loss approach is more sustainable in the long run.” Load up on these foods Low fat dairy products like paneer, yoghurt and milk: Low fat dairy products give calcium as well as proteins which is good for the bones and development of the baby as well as for the mother.
Legumes and pulses: These are good source of protein and fibre since they help prevent insulin spike that causes your body to create excess fat.
Eggs: It is a good source of protein, is also power packed with other nutrients like Vit B12, Vit A, D, E and choline, which is a water soluble nutrient.
Oats: Oats are an excellent source of iron, calcium, fibre, carbohydrates and proteins. As oats are rich in fibre, it helps you feel full for a longer time, reducing the appetite, it also helps lose belly fat.
Flaxseed: Flaxseed is high in omega-3 and fibre, which increases your metabolism. This helps you feel full and keeps you from being hungry for longer periods of time. (Inputs from Prachi Sanghavi, nutritionist, and director of Mydietist, a nutrition app)
