Our expert says:
Dear BF Mom
Congratulations on the birth of your baby girl. It is possible to lose weight during breastfeeding without affecting your milk supply, but you should not use an unbalanced diet to achieve weightloss as this will affect the composition of your breast milk and be detrimental to your baby. Practically the most important foods in a lactating woman's diet, are milk and dairy products because of: a) their high calcium content which is easily available to the human body, b) the high protein content and c) the high vit B2 content. Now you mention that you have cut out milk which means that instead of getting 1 mg of bioavailable calcium per ml to ensure that you actually ingest the 1200 mg of calcium baby and you require every day, you will be depriving yourself and your baby of this vital food. I would recommend that you have 4 servings of low-fat or fat-free milk, yoghurt and/or cottage cheese every day (1 serving = 1 cup of milk or yoghurt, or 1/2 cup of cottage cheese). In addition to having this high calcium content, research has shown that low-fat milk and dairy products actually promote weightloss! You can replace bread with high-fibre crackers because you need to obtain some dietary fibre in your diet to prevent constipation. Don't cut out all fruit because citrus fruits (oranges, lemons, grapefruit, naartjies, etc), apples, plums and pears are all low-GI fruits which can be used in a low-fat, low-GI diet for weightloss.
Cutting out margarine, sugar and other cheeses (which are high in fat) should not affect your baby's development, but do take some omega-3 and -6 capsules to help your baby's brain and nervous system to develop optimally. Start doing daily exercise to stimulate weightloss, e.g. go for long walks in the fresh air with baby.
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