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Before you start losing weight, you need to really appreciate the figure. It is important to bear in mind that after giving birth you will lose about 12 kg., This includes the placenta, amniotic fluid, a certain percentage of blood flow and the newborn baby. When you decide that you are overweight, change your diet. Otherwise, there is a risk of fetal hypoxia, possibly an increase in body weight of the child, an increase in blood pressure and excessive swelling of the extremities. Weight loss should be correct so as not to harm the baby.
Restrictions on the use of certain products
- Completely exclude pepper, smoked and salty dishes.
- Steam food. It is not forbidden to fry meat or eggs, but it is necessary to do this in a Teflon pan without the use of vegetable oil.
- Refuse from carbonated drinks, packaged juices with unknown composition. Freshes need to be diluted with mineral water without gas in a ratio of 1: 1. Black coffee prefer chicory, which does not increase blood pressure.
- From sausages, you can eat only bacon in limited quantities.
- Allowed to use sweet and flour, but within reason. From desserts, give preference to homemade yogurt cakes, dark chocolate and fruit salad with a small amount of cream. You can drink milkshakes, but only with natural sweetener ("Stevia"). With regards to baking, it should contain the maximum number of cereals.
- It is strictly forbidden to eat fatty meat. If you really want, choose the pulp of pork or lamb.
- From natural oils to pregnant women suitable olive and corn. They can fill salads or grease the pan with a thin layer when frying.
- The number of yolks in the diet should not exceed the permissible norms. The optimal amount is 2 pieces. per day, while protein intake is not limited.
- Give up homemade delicacies, such as pickled cucumbers and tomatoes, adjika, jam and more.
- You can not eat meat gravy, which is attached zazharka or use tomato paste.
- It is strictly forbidden to snack snacks (crackers, salted nuts, chips, cookies, etc.). Eliminate fast food (fast food), convenience foods and canned food.
What products should focus on
- At this time you need to eat more foods rich in fiber. These include figs, almonds, whole wheat, dried fruits, sesame, rye and wheat bran. Do not forget about cereals and legumes, rye, whole grain bread, carrots, spinach, potatoes, brown rice, lentils, broccoli, apples and citrus fruits.
- As for proteins, they are found in white meat, lean fish, dairy products, sea kale, eggs, hard cheese, beef and pork pulp. Important! The fat content of dairy products should not exceed 1% for kefir, 1.8% for cottage cheese, 1.5% for milk, 20% for cottage cheese.
- To the right carbohydrates that do not harm a pregnant woman,These include: black bread from whole grains, tomatoes, cabbage, greens, zucchini, grapes, dried fruits, cereals, paprika and beans.
- Drink at least 3 liters of fluid per day, of which 2 liters should be pure mineral water. Do not abuse green tea, it washes calcium from the bones. From components for fresh juice, give preference to apples with celery, pears with peaches, apricots, grapefruit, oranges, grapes. It is advisable to add in fresh greens (parsley, dill).
- Make sure you always have fresh vegetables and fruits on hand. Put them in the basket and put them in a prominent place. Remove cookies, sweets and purchased cakes from view on the top shelf of the cabinet.
Basic rules for weight loss
- Prepare meals in your own juice, brushing them with a small amount of lemon juice or apple cider vinegar. Get a sleeve, foil or bags for baking, use the oven. Well, if there is a slow cooker, it allows you to cook without using oil and retains the beneficial properties of the products.
- Visit the doctor who leads you throughout your pregnancy.Warn that you are going to go on a diet, ask to write out a course of multivitamins.
- You probably know, but it is worth reminding: do not drink alcohol under any pretext. Many people do not shy away from drinking a glass of red wine, while losing weight you cannot afford it.
- Observe food hygiene. After eating, do not rest, take a sitting position or go for a walk. The last meal should be no later than 4 hours before bedtime.
- While eating, focus on the movement of the tongue, palate and cheekbones. Chew carefully, do not rush. Eat fractional every 2.5-3 hours. Portion should not be more than 450 grams.
- Pregnant women need to apply an integrated approach to losing weight, because the diet is quite free. Sign up for a special gymnastics for pregnant women, attend classes 2-3 times a week. Go to yoga, pilates, stretching, water aerobics, or just start to swim in the pool.
Methods for weight loss for pregnant women
You can not diet on for weeks or months, because the body is not ready for this. Specialists have developed a technique that consists in a two-day interval unloading.Every week on Mondays and Thursdays, go to the diet below.
Do not skip meals so that the body does not compensate for the loss in twofold mode. Fasting days are suitable for girls throughout pregnancy, except for the last 2 months.
- Start the day with an omelet of 3 eggs (2 yolks, 3 proteins), 300 ml. whole milk and fruit salad (apple, kiwi, grapefruit).
- After 3 hours, drink fresh juice from 1 apple, 1 pear and celery. Eat a vegetable salad with the addition of 300 grams. boiled chicken breast.
- For lunch, cook a light soup, meatballs with buckwheat. Season with sour cream. Make a salad of 1 boiled potato tuber, bell pepper, cabbage and carrots.
- After 2 hours, eat 250 gr. fish, baked in the oven, 300 gr. non-fat natural yogurt, drink herbal tea.
- In the evening, cook stewed vegetables with meat (zucchini or eggplant, tomatoes, cabbage, potatoes, onions, carrots, greens, chicken or turkey). 20 minutes after eating, drink 200 ml. kefir or ryazhenka.
- A few hours before bedtime, make carrot or cabbage juice with dill. Drink 200 ml.
- After the morning awakening, cook 170 gr. flax porridge with the addition of 20 grams. oat bran. Eat 1 muesli bar or salmon sandwich with butter and cheese. Drink down fruit juice, diluted with water 50:50.
- A few hours later, eat 200 gr. low-fat cottage cheese with sesame and dried fruits (raisins, dried banana, kiwi, dried apricots). After 25 minutes after a meal, drink the broth from the hips.
- 1 hour before dinner, prepare a milkshake with strawberries, currants and blackberries, sweeten it with Stevia.
- For lunch, cook the soup with meatballs, potatoes and pasta from hard wheat. As a second course, eat brown rice with 1 slice of bacon and a slice of whole-grain bread, 300 gr. vinaigrette, lemon tea without sweeteners.
- After 1.5 hours, eat a cheese mass with one handful of almond nuts. Drink 300 ml. decoction of wild rose.
- For dinner, eat a salad of various vegetables, add 3 boiled eggs, 100 gr. boiled beef and 10 ml. lemon juice. Drink 270 ml. grape juice.
- 2 hours before bedtime, prepare a mixture of 300 ml. kefir and chopped dill. Drink a few tricks with an interval of 10 minutes.
Observe food hygiene, do not skip meals.Replace products with similar proportions. Swap the components in places or combine them together, alternate the days in a different order each week. Give up banned products.
Video: how not to gain excess weight during pregnancy