A Balanced Diet Plan for Breastfeeding Mothers to Safely Lose Weight

Balancing the demands of new motherhood and personal health and wellness can be challenging, especially when you’re also breastfeeding. 

It is quite common to gain weight during pregnancy, and many mothers wish to get back into shape after the baby’s birth. Still, the new and hectic schedule with breastfeeding and extra responsibilities make it difficult. With the right diet plan and lifestyle changes, however, breastfeeding mothers can lose weight without compromising their baby’s nourishment and needs.

In this blog, we will share our top health, food, and lifestyle tips for weight loss, as well as a perfect diet plan for breastfeeding mothers to lose weight and get back into shape!

Table Of Contents

1. What Is The Best Diet For Breastfeeding Mothers? Try This Sample Diet Plan 
2. How Can I Lose Weight While Breastfeeding? 
3. Tips For The Best Diet For Breastfeeding Mothers
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References 

What Is The Best Diet For Breastfeeding Mothers? Try This Sample Diet Plan 

Here is a sample diet plan for breastfeeding mothers to lose weight curated by our dietitians: 

 

Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners 

How Can I Lose Weight While Breastfeeding? 

Losing weight while breastfeeding can be hard to balance because in order to lose weight, you need to create a calorie deficit, but cutting calories too drastically can make it challenging to get enough nutrients and cause fatigue, hunger and even malnutrition. In addition, insufficient nutrition can make it difficult to produce enough milk and may even change the milk’s quality. 

Here are ways you can lose weight in a healthy and nutritious way without compromising your or your baby’s health:

1. Eat Less, But Not Too Little

Nursing mothers should avoid consuming less than 1500-1800 calories a day, with the exact value varying from person to person, depending on their height, weight, and age. Eating fewer than the required calories with proper nutrition may negatively affect milk production, harming the baby’s development. 

Aim for a calorie deficit of 250-500 calories a day, which will ensure you’re getting enough nutrients while also helping you lose weight.

Also Read: How to Calculate Calorie Intake for Weight Loss? Are 1200 Calories Enough? Get The Dietitian Tips

2. Eat Foods Rich In Protein And Fibre 

Replacing high-fat, high-sugar, or processed foods with weight loss fibre foods and plenty of protein can help reduce hunger and keep you fuller for longer. This reduces your calorie intake while keeping your diet nutrient-rich. These foods include:

• Lean meats - chicken, turkey, lean beef
• Fish and seafood - salmon, tuna, shrimp
• Eggs - especially egg whites for lower-fat
• Legumes - lentils, chickpeas, black beans
• Nuts and seeds - almonds, flax seeds, hemp seeds
• Whole grains - oats, brown rice, barley, quinoa
• Vegetables - broccoli, spinach, kale, carrots, Brussels sprouts
• Fruits - apples, berries, pears, bananas, oranges

Also Read: Healthy Foods For Weight Loss To Add In Your Diet | ToneOpFit 

3. Exercise Regularly 

Despite what some women fear, moderate exercise is unlikely to affect your milk supply negatively. Breastfeeding mothers can lose weight with exercises like brisk walking, postnatal yoga, or swimming, which support fat loss without straining the body. You may gradually increase the intensity of your workouts or incorporate strength training and core strengthening exercises. 

Also Read: 4 Effective And Safest Pelvic Floor Exercises For Pregnancy

4. Stay Hydrated

Drinking plenty of water—especially unsweetened beverages like water—is important for milk production. It can also help you lose weight by filling you up and giving you more energy. Water also helps in the digestion process and also removes toxins from the body. 

5. Sleep When You Can

Consistent lack of sleep can slow down your metabolism, lead to weight gain and increase hunger and cravings. To compensate for your lack of sleep during the early months of the baby, try scheduling at least 30-minute naps while your baby sleeps. Getting enough sleep helps regulate hormones and promotes healthy weight loss.

6. Eat Small, Frequent Meals

Eating smaller meals at regular intervals will keep your stomach full and help you avoid cravings. Make sure your meals are high in nutrients. Avoid junk and fried food altogether. 

7. Take Vitamin Supplements

Breastfeeding mothers may need vitamin supplements to meet increased nutritional demands, especially for vitamin D, calcium, and iron. Supplements can help maintain energy, support milk production, and prevent deficiencies that affect maternal health and milk quality.

Try ToneOp’s Vitamin 360 Tablets to cover your daily requirements of essential vitamins!

Tips For The Best Diet For Breastfeeding Mothers

The following diet tips can help you make a perfect diet plan for a breastfeeding mother for weight loss:

• Include protein foods 2-3 times a day, like lean meat, poultry, fish, eggs, dairy, beans, nuts and seeds.
• Eat three servings of vegetables daily, including dark green and yellow vegetables.
• Eat two servings of fruit each day.
• For carbs, eat whole grains such as whole wheat bread, pasta, cereal and oatmeal.
• Drink water to satisfy your increased thirst due to breastfeeding and to keep your stomach full. 
• If you don’t eat meat and seafood, compensate by eating other sources of iron and zinc, like dried beans, nuts, seeds such as Pumpkin Seeds and Sunflower Seeds, and dairy. 
• For vegans who avoid all animal products, you must take a B12 supplement to ensure your baby does not develop a B12 deficiency.

For a guided approach to weight loss for breastfeeding mothers, consider ToneOp Fit’s Balanced Diet Weight Loss Plan, where a personal diet coach will guide you through the process. You will also get customised diet plans daily catered to you and your baby’s needs, regular dietician check-ins, and 24/7 expert support, along with a library of 60,000+ delicious recipes. 

Also Read: Saffron During Pregnancy: 7 Health Benefits, Side Effects And Tips To Make Saffron Milk! 

Dietitian’s Recommendation 

Remember, it takes a woman nine months to gain weight during pregnancy, so if you don’t look the way you used to, be kind to your body as you begin your weight loss journey. Some women take six to nine months to return to their pre-pregnancy weight. For others, it may take one to two years. Try not to compare yourself to others. Return to exercise gradually and allow your body to adjust. Focus on a healthy diet without restricting too many calories while breastfeeding.

Dt. Lavina Chauhan

The Final Say

The most important step to losing weight is patience, especially while breastfeeding. Don't pressure yourself. Your body has just gone through big changes. While you're probably excited to get back into skinny jeans, it's best to give your body the time it needs to recover. Staying healthy, staying active and making a conscious effort to be happy. 

FAQs

1. Is it safe to take weight loss supplements while breastfeeding?

No, most weight loss supplements are not recommended while breastfeeding and can be harmful. Many weight loss supplements contain ingredients that can pass into breast milk and harm your baby. 

2. Can losing weight make my breast milk taste different?

Yes, rapid or extreme weight loss can release stored fats into your bloodstream, which can change the taste of your breast milk, though only slightly. 

3. How to lose 10kg in 1 month while breastfeeding?

Rapid weight loss can affect milk supply, nutrition and taste, as well as the mother's overall health, which is why losing 10kg in 1 month while breastfeeding is not recommended. Instead, focus on a sustainable weight loss of 2-3 kgs per month by following a healthy diet, exercising regularly, getting plenty of rest, and managing stress. 

4. How can you lose weight while breastfeeding without affecting milk supply?

To lose weight while breastfeeding without affecting milk supply, focus on a balanced diet that is rich in nutrients, engage in moderate exercise, and ensure adequate hydration, and calorie intake while trying to get as much sleep as possible.

References 

• https://www.healthline.com/nutrition/breastfeeding-and-weight-loss#tips
• https://www.healthline.com/health/parenting/how-to-lose-weight-while-breastfeeding#takeaway
• https://www.mustelausa.com/blogs/mustela-mag/8-healthy-ways-to-lose-weight-while-breastfeeding
• https://www.danone.in/nutrition-for-all/first-1000-days/first-2-years-life/diet-breastfeeding/?utm_source=search&utm_medium=cpc&utm_campaign=traffic&utm_term=generic-breastfeeding-diet&utm_content=exact&gad_source=1&gclid=CjwKCAiAxKy5BhBbEiwAYiW--_6YZyUgr7dt_7nbcSYw8Szy5ZQJvyHqjA_GeqiDr_0qNEk42hOrQBoCxn4QAvD_BwE
• https://www.apollopharmacy.in/blog/article/indian-diet-chart-for-breastfeeding-or-lactating-mothers-vc007?srsltid=AfmBOopz7oIkZJs4m2HaGeLMfrMzIIUjc_NTpOsh-g5hq_coCn4blV7N
• https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers
• https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
• https://parenting.firstcry.com/articles/how-to-lose-weight-while-breastfeeding-without-reducing-your-milk-supply/ 

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.