You need to consider all the foods you are consuming when you are pregnant. Everything you eat affects your baby directly.Pregnancy is one of the most beautiful things for every woman. A woman is able to carry another life in her womb. The connection between them is amazing. When you are on a diet, you should not restrict yourself from any food. You want what you want. However, this doesn’t mean that she shouldn’t be careful with what she eats. The baby needs around 300 calories per day; hence, the mother should increase her intake of food by 300 calories. There are certain foods that can cause danger to the baby and hence should be avoided. In this article we talk about weight loss diet for pregnant women in an healthy way.
Be Careful With Your Cravings
As a responsible mother, you want to be careful with your cravings. Make sure that the cravings don’t bring harm to the baby of any kind, and also try to go for an easy fat loss method to prevent extra weight during pregnancy.
Weight Gain During Pregnancy
Fetal growth and maternal health depend on weight gain during pregnancy. Maternal weight gain during pregnancy is very close to the birth weight of the baby, which is a strong predictor of the health of the newborn and the resulting development.
Recommended Weight Gain
The recommended benefit for a woman who is starting a pregnancy at a healthy weight and carrying the same fetus is 25 to 35 pounds. An underweight woman weighs 28 to 40 pounds. Overweight woman, between 15 and 25 pounds. And a fat woman, between 11 and 20 pounds.
About 50% of pregnant women gain the most, and about 20% benefit from the recommended amount of weight gain during pregnancy. Proper weight gain reduces complications, limits women’s weight retention and gain after pregnancy, and helps their children avoid childhood obesity. To limit excess weight gain, pregnant women may choose foods with high nutritional density (per calorie per diet) but low energy density (calories per gram). Physical activity also plays an important role in preventing excessive weight gain during pregnancy and minimizing the chance of weight retention after birth.
Weight Loss After Pregnancy
A pregnant woman loses some weight during delivery. Over the next few weeks, he loses more as his blood volume returns to normal and he drains the accumulated fluid. To a large extent, her goal is to regain pre-pregnancy weight, but this may depend on whether she is living up to her pregnancy weight gain recommendations. In general, a woman gains more weight than she needs during pregnancy, the more she maintains it and the more likely she is to do so over the next several years.
Despite the average weight gain during pregnancy, most women maintain a few pounds with each pregnancy. People who are able to lose weight during pregnancy are more likely to limit weight gain through middle age. The right combination of a weight loss diet for pregnant women and exercise supports healthy weight loss as well as improving maternal cardiovascular fitness.
Nutrition Needed During Pregnancy
From pregnancy to birth, all parts of the baby – bones, muscles, blood cells, skin and all other tissues are made up of nutrients from the nutrients that the mother eats. For most women, pregnancy and the need for nutrients during breastfeeding is greater than ever.
Yet intake recommendations for energy and key nutrients do not meet permanent recommendations. To meet the high nutritional requirements of pregnancy, a woman will need to make careful food choices, but her body will also be able to absorb more and minimize the damage. The Dietary Reference Intake (DRI) table provides a separate listing for women during pregnancy and lactation, which reflects their high nutritional needs. The right choice for a weight loss diet for pregnant women is also good for the health of a baby.
Increased workload during pregnancy dramatically increases a woman’s basal metabolic rate and requires extra energy. After the first trimester, pregnant women have higher energy needs than non-pregnant women – an additional 340 kcal per day during the second trimester and an additional 450 kcal per day during the third trimester. A woman can easily get this added calorie from five food groups with a lot of nutritional choices.
- Protein Foods
- Milk and Milk Products
The RDA for carbohydrates during pregnancy is 175 grams per day to provide enough fuel for the fetal brain. Sufficient carbohydrates also ensure that the protein needed for growth will not be broken down and used to produce glucose.
RDA protein during pregnancy is an additional 25 grams per day higher than for non-pregnant women. Pregnant women can easily meet their protein needs by choosing meat, dairy products and plant foods that contain protein such as legumes, whole grains, nuts and seeds. While the use of high-protein supplements during pregnancy may impair the development of the baby, it is not recommended unless medically prescribed and carefully monitored.
Food Must Be Avoided During Pregnancy
You want to avoid raw meat as they contain bacteria that can be very dangerous on the baby. Further, deli meat and undercooked eggs should be some of the many pregnancy foods to avoid; anything cooked with raw eggs should be on that list as well.
However, if you plan to include eggs as part of your pregnancy diet, then you have to consider and remember these issues:
- Stay away from cracked eggs.
- Anything that has touched a raw egg needs to be cleaned well
- Don’t leave the eggs long after they are cooked, consume immediately
- Refrigerate all food containing eggs.
Further, you want to stay away from large fish that have been exposed to pollution. These fish include sharks, king mackerel, tile fish, and sword fish. Alcohol is a big no and caffeine should be brought down to a minimum. No more than 1 cup of caffeine per day.
Also read this article: Best Way To Lose Fat – Everyone Must Know