The goal with breastfeeding is to target around the average recommended goal of 500 extra calories/day to meet baby and mother's nutritional needs. Many women want to lose weight quickly after having a baby but the hormonal influences often will prevent this...especially the first 3 months after delivery.
Restricting calories too much, especially during the first few months of breastfeeding, may decrease both milk supply and much-needed energy levels. Losing approximately 1.1 lbs (0.5 kg) per week through a combination of diet and exercise should not affect milk supply or milk composition, assuming the client is not undernourished to begin with and gained a healthy weight during pregnancy.
It's recommended to add in more healthy fats 3 times per day, plus either dairy or nut milk.
Healthy foods to include with a balance of nutrition are:
- 1 cup nut milk can be used in a smoothie on a daily basis, the Kale blueberry smoothie goes very well with nut milk.
- Fish and seafood: Salmon, seaweed, and shellfish.
- Meat: Beef, lamb, pork and organ meats, such as liver.
- Fruits and vegetables: Berries, tomatoes, cabbage, kale, garlic and broccoli.
- Nuts and seeds: Almonds, walnuts, chia seeds, hemp seeds and flaxseeds.
- Other foods: Eggs, quinoa, and buckwheat.
Taking Betr Health Supplements?
If you are taking the gut healthy supplement kit, stop taking release because the small amount of green tea extract helps to suppress hunger. You won't need this as you need to eat more and get more nutrients!