How to lose weight pregnant without harm to the baby

Before starting to lose weight, you need to really evaluate the figure. It is important to consider that after childbirth you lose about 12 kg., This includes the placenta, amniotic fluid, a certain percentage of blood flow and a newborn baby. When you precisely decide that excess weight is present, change the diet. Otherwise, there is a risk of fetal hypoxia, possibly an increase in the child’s body weight, increased blood pressure and excessive swelling of the limbs. Weight loss should be correct so as not to harm the baby.

Restrictions on the use of certain foods

1. Completely exclude pepper, smoked and salted dishes.
2. Steam food. It is not forbidden to fry meat or eggs, but you must do this in a Teflon pan without using vegetable oil.
3. Refuse carbonated drinks, packaged juices with an unknown composition. Freshies must be diluted with mineral water without gas in a ratio of 1: 1. For black coffee, prefer chicory, which does not increase blood pressure.
4. Of the sausages, only bacon in limited quantities can be eaten.
5. It is allowed to use sweet and starchy foods, 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 a natural sweetener ("Stevia"). Regarding baking, it should contain the maximum number of cereals.
6. It is strictly forbidden to eat fatty meat. If you really want to, choose the pulp of pork or lamb.
7. Of natural oils, olive and corn are suitable for pregnant women. You can fill them with salads or grease the pan with a thin layer during frying.
8. The number of yolks in the diet should not exceed permissible norms. The optimal quantity is 2 pcs. per day, while consuming protein is not limited to anything.
9. Avoid homemade “delicacies” such as pickled cucumbers and tomatoes, adjika, jam and more.
10. You can not eat meat sauce, which is accompanied by roasting or the use of tomato paste.
11. It is strictly forbidden to snack with snacks (crackers, salted nuts, chips, cookies, etc.). Exclude instant foods (fast food), convenience foods, and canned foods.

What products should you focus on?

1. For this period, you need to eat more fiber-rich foods. These include figs, almonds, whole wheat, dried fruits, sesame seeds, 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.
2. As for proteins, they are found in white meat, low-fat fish, dairy products, seaweed, 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.
3. The right carbohydrates that do not harm a pregnant woman include the following: whole grain brown bread, tomatoes, cabbage, greens, zucchini, grapes, dried fruits, cereals, bell peppers and beans.
4. Drink at least 3 liters of fluid per day, of which 2 liters should be pure mineral water. Do not abuse green tea, it leaches calcium from bones. Of the components for freshly squeezed juice, give preference to apples with celery, pears with peaches, apricots, grapefruits, oranges, grapes.It is advisable to add greens (fresh parsley, dill) to fresh.
5. Make sure that you always have fresh vegetables and fruits at hand. Put them in a basket and place them in a conspicuous place. Take cookies, sweets and purchased cakes out of sight on the top shelf of the cabinet.

The basic rules of losing weight

1. Prepare meals in your own juice by brushing them with a little lemon juice or apple cider vinegar. Get a sleeve, foil or baking bags, use the oven. Well, if there is a slow cooker, it allows you to cook food without the use of oil and preserves the useful properties of the products.
2. Visit a doctor who will guide you throughout your pregnancy. Warn that you are going to go on a diet, ask to prescribe a course of multivitamins.
3. You probably know, but it’s worth recalling: do not drink alcohol under any pretext. Many do not shy away from drinking a glass of red wine, you can’t afford this when losing weight.
4. Observe food hygiene. After eating do not go to bed, take a sitting position or go for a walk. The last meal should be no later than 4 hours before bedtime.
5. While eating, focus on the movement of the tongue, palate and cheekbones. Chew carefully, take your time. Eat fractionally every 2.5-3 hours. Serving should not be more than 450 gr.
6. Pregnant women need to take an integrated approach to losing weight, since the diet is quite free. Sign up for special exercises for pregnant women, attend classes 2-3 times a week. Go to yoga, Pilates, stretching, water aerobics or just start swimming in the pool.

Slimming Technique for Pregnant Women

You should not be on a diet for weeks or months, because the body is not ready for this. Specialists have developed a technique that consists of two-day interval unloading. Every week, on Mondays and Thursdays, switch to the diet below.

Do not skip meals so that the body does not make up for losses in a double mode. Fasting days are suitable for girls throughout pregnancy, with the exception of the last 2 months.

Monday

1. Start the day with an omelet of 3 eggs (2 yolks, 3 protein), 300 ml. whole milk and fruit salad (apple, kiwi, grapefruit).
2. After 3 hours, drink freshly squeezed juice from 1 apple, 1 pear and celery. Eat a vegetable salad with the addition of 300 gr. boiled chicken breast.
3. For lunch, prepare a light soup, meatballs with buckwheat. Dress with sour cream. Make a salad of 1 boiled potato tuber, bell pepper, cabbage and carrots.
4. After 2 hours, eat 250 grams. baked fish in the oven, 300 gr. low-fat natural yogurt, drink herbal tea.
5. In the evening, cook stewed vegetables with meat (zucchini or eggplant, tomatoes, cabbage, potatoes, onions, carrots, herbs, chicken or turkey). 20 minutes after eating, drink 200 ml. kefir or fermented baked milk.
6. A few hours before bedtime, make carrot or cabbage juice with dill. Drink 200 ml.

Thursday

1. After waking up in the morning, cook 170 g. flax porridge with the addition of 20 gr. oat bran. Eat 1 muesli bar or a salmon sandwich with butter and cheese. Drink fruit juice diluted with 50:50 water.
2. After a few hours, eat 200 gr. low-fat cottage cheese with sesame seeds and dried fruits (raisins, dried banana, kiwi, dried apricots). After 25 minutes after a meal, drink a decoction of rose hips.
3. 1 hour before dinner, prepare a milkshake with strawberries, currants and blackberries, sweeten it with Stevia.
4. For lunch, cook soup with meatballs, potatoes, and durum wheat pasta. 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.
5. After 1.5 hours, eat the curd mass with one handful of almonds. Drink 300 ml. broth from rose hips.
6. For dinner, eat a salad of various vegetables, add 3 boiled eggs to it, 100 gr. boiled beef and 10 ml. lemon juice. Drink 270 ml. grape juice.
7. 2 hours before bedtime, prepare a mixture of 300 ml. kefir and chopped dill. Drink in several drinks at intervals of 10 minutes.

Observe food hygiene, do not skip meals. Replace products with similar proportions. Rearrange components or combine them with each other, alternate days in a different order every week. Refuse prohibited foods.

Video: how not to gain weight during pregnancy