How to lose weight after giving birth in 7 days!

This is a very common question among women, as losing weight after childbirth can be a very difficult task. Eating well should be a concern at all stages of a person’s life, however, in the postpartum period, this issue deserves even more attention. It is worth noting that the quality of a woman ‘s diet is extremely important, both before becoming pregnant, during pregnancy and after childbirth, as it directly affects not only her health , but also that of her child.

Postpartum is a phase in which many women end up “forgetting” to pay attention to the quality of what they are eating, even because they are more concerned with the new baby care routine. But this attention to food cannot go unnoticed. After all, postpartum does require a special diet .

A healthy and balanced diet provides women with essential micronutrients (vitamins and minerals) to ensure adequate milk secretion and also ensure the correct development of the child. But, after all, what should a diet to lose weight after childbirth look like ? How should a woman eat fully and, at the same time, be able to return to her pre-pregnancy weight? Below you can find the answers to these and other questions.

What is the diet to lose weight after childbirth?

The diet to lose weight after childbirth  has to be rich in liquids, whole grains, fruits, vegetables , fish, milk  and derivatives because these foods are rich in nutrients that will help the new mother to recover quickly, as well as respond to the energy requirements of breastfeeding.

The diet to lose weight after childbirth  has to be balanced, as a restrictive diet  can harm the woman’s recovery and breast milk production  . Therefore, weight loss should only be a concern around six months of the baby’s life. Until then the weight should come down naturally, especially with the help of breastfeeding.

Diet foods to lose weight after childbirth:

1. Banana:

Rich in fiber, banana  contributes to the better functioning of the intestine. Potassium in its composition contributes to the reduction of blood pressure and sodium balance in the body . Tryptophan contributes to the feeling of well-being and pleasure, controlling anxiety.

2. Cocoa:

Also rich in tryptophan, cocoa also contains magnesium , which contributes to heart health  and is rich in antioxidants, which promotes cell youth. Therefore, cocoa helps to  lose weight after childbirth.

3. Avocado:

Source of good fats, avocado also contains tryptophan and improves the immune system by having high concentrations of vitamin A. The fruit is also known to protect the brain due to the high amount of folic acid .

4. Pisces:

Carolina points out that fish such as salmon , tuna and halibut are rich in omega 3 , an essential nutrient for the baby’s neurological and visual development. So to  lose weight after giving birth consume more fish.

5. Water:

Another essential item in the postpartum period is hydration. Carolina suggests at least 2.5 liters of water a day to ensure milk production .

6. Dark green leaves:

They are rich in calcium, zinc and magnesium , which protect bones and the immune system. The consumption of vegetables such as watercress, cabbage and broccoli is very important.

7. Whole carbohydrates:

Because they have more fiber, these carbohydrates ensure a greater feeling of satiety and facilitate intestinal transit and, therefore, they should be consumed instead of simple carbohydrates.

Complete diet menu for weight loss after childbirth:

1. Second:

Breakfast

1. 1 glass of pineapple juice with mint;
2. 2 slices of light wholemeal bread;
3. 2 tablespoons (dessert) of cottage cheese ;
4. 1 medium slice of melon.

Morning snack

1. ½ papaya with 2 spoons (soup) of oats with 1 spoon (dessert) of flaxseed;
2. 1 cup of herbal tea.

Lunch

1. 1 plate (dessert) of salad: watercress, arugula, lettuce , tomato, carrot and fennel with 1 tablespoon of olive oil;
2. 3 tablespoons of brown rice;
3. 2 ladles full of beans;
4. 1 medium grilled chicken fillet (130 grams);
5. 1 saucer of steamed broccoli with almond slivers.

Afternoon snack

1. 2 wholemeal toast with 2 tablespoons (dessert) of sugar-free jam;
2. 1 cup of coffee with skimmed milk.

Dinner

1. 1 plate of vegetable soup;
2. 1 medium grilled chicken fillet (130 grams);
3. 4 tablespoons of boiled carrots .

Supper

1. 1 banana roasted with cinnamon;
2. 1 cup of herbal tea.

2. Tuesday:

Breakfast

1. 1 cup of skimmed natural yogurt mixed with ½ papaya and 1 tablespoon (dessert) of flaxseed;
2. 1 slice of light wholemeal bread with 1 thin slice of Minas cheese and 1 spoon (dessert) of sugar-free jelly;
3. 1 cup of herbal tea.

Morning snack

1. 1 Polenguinho Light;
2. 1 banana;
3. 1 cup of herbal tea.

Lunch

1. 1 plate (dessert) of salad: lettuce , tomato, crumbled ricotta and apple slices with 1 tablespoon of olive oil;
2. 2 tablespoons (soup) of manioc puree;
3. 1 cup of lentils;
4. 4 tablespoons of lean ground beef;
5. 4 tablespoons of sautéed zucchini.

Afternoon snack

1. 1 slice of light wholemeal bread with 1 slice of Minas cheese ;
2. 1 cup of unsweetened grape juice.

Dinner

1. 1 cup of spinach soup;
2. 1 medium zucchini stuffed with ground beef and tomato;
3. 3 tablespoons of sautéed pie peas.

Supper

1. 1 cup of fruit yogurt with 1 tablespoon of oatmeal;
2. 1 cup of herbal tea.

3. Fourth:

Breakfast

1. 1 cup (tea) of fruit salad ( banana , apple, papaya, melon and strawberry);
2. 1 cup of skimmed natural yogurt with 3 tablespoons of oatmeal 1 teaspoon of honey;
3. 1 slice of light wholemeal bread with 1 light margarine knife tip.

Morning snack

1. 1 thin slice of plain cake;
2. 1 cup of herbal tea.

Lunch

1. 1 plate (dessert) of salad: dark green leaves, grated beetroot and cucumber with 1 tablespoon of olive oil;
2. 2 tablespoons of spinach souffle;
3. 2 tablespoons of boiled or roasted potatoes or 1 cup. (tea) whole-wheat pasta cooked with 1 tsp of olive oil;
4. 1 large grilled fish fillet (150 grams);
5. 3 tablespoons of sauteed green beans.

Afternoon snack

1. 1 cereal bar 1 glass of coconut water 1 apple.

Dinner

1. 1 plate (dessert) of salad: dark green leaves, tomato and grated carrot with lemon drops;
2. 3 tablespoons of brown rice with peas;
3. 1 medium grilled salmon fillet (130 grams);
4. 1 roasted eggplant.

Supper

1. ½ cup (tea) of dried fruits (apricots, Brazil nuts, walnuts and almonds);
2. 1 cup of herbal tea.

4. Quinta:

Breakfast

1. 1 glass of orange-lime juice mixed with ½ papaya;
2. 1 slice of light wholemeal bread with 1 tablespoon (dessert) of cottage cheese .

Morning snack

1. 1 apple.

Lunch

1. 1 plate (dessert) of salad: watercress, arugula, lettuce , tomato, carrot and fennel with 1 tablespoon (dessert) of olive oil;
2. 2 tablespoons roasted sweet potato with rosemary;
3. 1 bean shell;
4. 1 lean pulp of meat;
5. 4 tablespoons of sauteed green beans.

Afternoon snack

1. 1 plum;
2. 1 cup of coconut water;
3. 1 light cereal bar.

Dinner

1. 1 plate (shallow) of vegetable soup;
2. 3 tablespoons of grilled chicken baits;
3. 3 tablespoons of sautéed zucchini .

Supper

1. ½ cup of low-fat yogurt blended with ½ papaya.

5. Friday:

Breakfast

1. 1 cup of low-fat yogurt with 2 tablespoons of oatmeal;
2. ½ banana;
3. 5 strawberries.

Morning snack

1. 1 light cereal bar.

Lunch

1. 1 plate (dessert) of salad: lettuce , tomato, crumbled ricotta and apple slices, with 1 tablespoon (dessert) of extra virgin olive oil;
2. 2 tablespoons of brown rice;
3. 1 medium grilled chicken fillet (130 grams);
4. 1 saucer of steamed broccoli and cauliflower with 1 tablespoon (dessert) of raw sesame.

Afternoon snack

1. 10 strawberries;
2. 1 wholemeal toast with 1 tablespoon (dessert) of sugar-free jam.

Dinner

1. 1 spinach omelet with 1 egg and 2 egg whites 1 plate (dessert) of green leafy salad.

Supper

1. 1 light yogurt.

6. Saturday:

Breakfast

1. 1 cup of coffee;
2. 1 slice of light wholemeal bread;
3. 1 omelet with 1 egg and 1 egg white;
4. 1 medium slice of melon.

morning snack

1. 4 dried apricots.

Lunch

1. 1 plate (dessert) of salad: dark green leaves, grated beetroot and cucumber, with 1 tablespoon (dessert) of olive oil;
2. 3 tablespoons of rice 7 cereals;
3. 1 large grilled fish fillet (150 grams);
4. 3 tablespoons of sautéed pie peas.

Afternoon snack

1. 1 peach;
2. 1 light yogurt;
3. 1 cup (coffee) of raisins.

Dinner

1. 1 zucchini stuffed with soy, ricotta and tomato sauce.

Supper

1. 1 roasted pear with cinnamon.

7. Domingo:

Breakfast

1. Natural orange juice or other fruit;
2. 1 low-fat natural yogurt;
3. 1 toast with butter or 30 grams of whole grains.

Morning snack

1. Chamomile or lemon balm tea;
2. 1 natural skimmed yogurt.

Lunch

1. 250 g of steamed vegetables ;
2. 150 g of grilled fish, chicken breast or veal steak;
3. For dessert choose assorted fruits.

Afternoon snack

1. 2 slices of wholemeal bread with a slice of cheese and a slice of turkey ham;
2. 250 ml of fruit juice.

Dinner

1. 250 g of steamed vegetables ;
2. 150 g of grilled fish, chicken breast or veal steak;
3. Assorted fruits.

Supper

1. 1 natural skimmed yogurt.