How to lose weight during pregnancy

Pregnancy is a time of serious changes in the work of all organs and systems of the future mother's body. Significant changes occur in the process of metabolism: if before conception it "worked" only on the woman's body, during pregnancy there is a redistribution of resources, directing them to the growth and development of the baby in the womb. And, perhaps, the issue of nutrition during pregnancy is associated with almost most of the mistakes of expectant mothers. At the same time, one of the extremes - "there are two of us, because there are two of us" - is as harmful and even dangerous as the second extreme: a rigid diet during pregnancy, so that then "quickly get in shape."

What should be the diet during pregnancy? To begin with, I would like to explain the difference between diet and nutrition, which is sometimes not taken into account. Nutrition is the consumption of certain foods constantly. Diet is a temporary transition to a certain diet in order to achieve a certain result. Most often, the diet is talked about as a way to reduce weight, but there are diets for weight gain, for the treatment of certain diseases, etc. About the diet during pregnancy can be discussed when a woman needs to normalize body weight, or if she suffers from some chronic disease (for example, the digestive system) and needs to limit some products. In other situations, it is more accurate to talk about proper nutrition in pregnancy.

Weight and pregnancy

The issue of weight worries many women "in the position." On the one hand - weight gain occurs naturally and is necessary for the bearing of a healthy baby, on the other - the risk of gaining extra pounds causes fear and anxiety in the future mother.

What weight is really overweight in pregnancy?

During 40 weeks, a woman on average gains 7-14 kg. Intensity of weight gain depends on the original weight, BMI, type of physique, nature of pregnancy, the presence of comorbidities and a number of other factors. In addition to the mass of the fetus itself, weight gain is due to increased blood volume, placenta growth, uterus and breasts, increased fat deposit as a backup energy source.

If the expectant mother for the first trimester gained more than 4 kg, and in the second gets more than 500 grams per week - this is a reason to think about weight correction during pregnancy.

Is it possible to lose weight during pregnancy?

Losing weight during pregnancy is possible and necessary when it comes to rapid weight gain. Being overweight pregnant can negatively affect her well-being and harm the unborn baby. Pain in the back and joints, surges of pressure, swelling in the legs, hypoxia of the fetus - is not a complete list of troubles that can bring overweight during pregnancy.

What is the danger of extra pounds in a pregnant woman?

It would seem, what can be dangerous excess weight in the future mother? After all, the baby "takes" from her body so much, can some pounds really be superfluous? Unfortunately they can. The harm from overweight during pregnancy is even greater than for non-pregnant women.

Danger for the mother's body: with excess weight creates an extra load on the joints, spine, blood vessels and heart. Even at normal body weight in pregnancy is not uncommon varicose veins or back pain, and if overweight they worry almost always, can be significantly complicated. In addition, overweight, or rather related disorders of carbohydrate and fat metabolism, can serve as prerequisites for the emergence of gestational (pregnancy- diabetes). It is known that fat tissue takes part in the processes of hormonal metabolism - accordingly, its excess can lead to endocrine failures. Also, when overweight, there may be an increase in blood pressure and blood clotting.

Danger to the fetus: Children of overweight women are more likely to suffer from a lack of oxygen and nutrients. Metabolic disorders that occur in the mother's body inevitably affect the condition of the fetus. Often enough among such children heart defects, overweight. Women with normal body weight are more likely to have preterm birth, miscarriage, delayed pregnancy, and "delays" in childbirth until the 41st to 42nd week.

Dangers in childbirth and the postpartum period: overweight is more likely to have weakness in childbirth, childbirth lasts longer and is more severe, more often there are injuries and ruptures of the birth pathways. With a caesarean section can lengthen the healing period of the stitches, often complications in this process. More is the postpartum rehabilitation, the restoration of the muscular and tendon corset of the anterior abdominal wall. Do not discount the psychological points: yes, motherhood is a natural dominant for a woman, but no less natural is the desire to quickly get back in shape. Being overweight before or gaining weight during pregnancy becomes a serious obstacle to this.

Given these circumstances, the best solution may be a diet to lose weight at the stage of pregnancy planning, or if the pregnancy has already occurred against the background of the presence of extra pounds (or there is an excessive weight gain during pregnancy) - adherence to a special diet for pregnant women.

Proper nutrition during pregnancy

While waiting for the baby, it is important to eat in a variety of ways, keeping the right balance of nutrients. So, it is necessary to focus on the use of complex carbohydrates - fresh vegetables and fruits, whole grains. This will help to improve bowel peristalsis to prevent constipation during pregnancy, avoid spikes in blood sugar levels and will not gain excess weight.

Protein food should be represented by low-fat varieties of fish, meat, poultry, dairy and dairy products. Including these foods in her diet, the expectant mother gives her child nutrients and building material for full development.

Fats on the pregnant menu are primarily "useful fats": vegetable oils, nuts and seeds, fish and seafood.

The general recommendations for nutrition to pregnant women will be as follows:

The diet should be complete and varied;

• Eat fractionally, in small portions;

• Keep drinking regimen;

• Do not allow hunger or overeating;

• Take care of sufficient intake of essential vitamins and minerals;

• exclude harmful foods from your menu: fast food, smoked meat, factory products high in sugar and preservatives;

• follow the principles of a healthy and active lifestyle.

Diet menu for pregnant women

The range of products and their number depends on the duration of pregnancy. During the first trimester, the body of the expectant mother actively accumulates nutrients - right now it is important not to "eat" focusing on the quality of food, not on its quantity. On the other hand, some women suffer from debilitating toxicosis, nausea and vomiting in the first months of pregnancy, and some complain of changing taste preferences and paradoxical food demands. It is important to understand that this is the body's natural reaction to the fetus and eat wisely, if necessary adjusting the menu with the leading pregnancy doctor. The calorie content of the diet should not exceed 2000 kcal.

The approximate menu of the first trimester is as follows:

breakfast - muesli with milk;

lunch - tea, whole grain bread;

lunch - vegetable soup with chicken;

snack - cottage cheese with berries;

dinner - fish cutlet, salad;

A glass of kefir for the night.

The second trimester is a time of intense growth of the fetus, which needs nutrition. Therefore, the caloric content of the diet at this stage increases and is about 2500 kcal. At the same time, it is important to limit sugar and "simple" carbohydrates.

The approximate menu of the second trimester is as follows:

breakfast - chicken soft-boiled egg, tomato, cheese sandwich;

lunch - cottage cheese with dried fruits;

Lunch - fish soup with rice and vegetables;

Noon - pear;

dinner - baked turkey, salad;

A glass of kefir for the night.

The third trimester is a period of active fetal growth and at the same time preparing the mother's body for childbirth. Calories in this period should not exceed 2800 kcal, it is important to exclude "simple" carbohydrates, and on the contrary, to enrich the diet with fiber and protein. Diet in the last month of pregnancy implies restriction of meat, salt, fluid intake depends on the presence of swelling.

The approximate menu of the third trimester is as follows:

breakfast - omelette, sandwich with butter;

Lunch is a fruit;

Lunch - lean borscht;

noon - cottage cheese with prunes;

dinner - salad with tuna and vegetables;

A glass of kefir for the night.

Rational nutrition during pregnancy is one of the most important conditions of health of mother and baby, easy physiological births and rapid recovery after them.

Recommended products

The list of recommended products includes those that, on the one hand, saturate the body of the future mother with nutrients, vitamins and trace elements, and, on the other hand, avoid excessive weight gain. This is:

• vegetables - cabbage (white- and red cabbage, broccoli, cauliflower, Brussels), root vegetables (carrots, beets), zucchini, pumpkin, cucumbers, tomatoes, bell peppers, eggplants, onions. Potatoes are not prohibited, but consumption should be moderate. It is better to give preference to seasonal and local vegetables, but in winter you can supplement the diet with dishes from frozen raw materials;

• fruits and berries - apples and pears, plums, apricots and peaches, watermelons, melons, citrus fruits, raspberries, strawberries, cranberries, etc. Grapes and bananas contain a lot of sugar, their use is not prohibited, but should be moderate. Dried fruits are useful, especially stimulating the intestine prunes, potassium-rich raisins and dried apricots;

• meat - daily, better lean and dietary: veal, turkey, rabbit, chicken breast and fish - several times a week. In the last weeks of pregnancy, doctors sometimes recommend limiting meat consumption to increase the elasticity of the perineum tissues;

• eggs - chicken, quail;

• cereals (buckwheat, brown rice, pearl, oatmeal, barley), legumes, whole grain bread, pasta from hard wheat varieties;

• dairy products - kefir, yogurt, milk (with intolerance can be replaced with kefir), sour cream, cottage cheese, medium-fat cheeses;

• vegetable oils - sunflower, olive, corn, flax.

It is important to drink enough liquid: about one and a half liters of water, teas, compotes, juices. At the same time do not forget that in packaged juices a lot of sugar, it is better to give preference to diluted water fresh, cooked at home. If swelling appears, you should consult your doctor and adjust your fluid intake.

Recommended methods of cooking - steaming, baking, boiling, stewing. Salt and seasonings should be used moderately.

Prohibited products

Recommendations for banned products are universal. Under the ban for the expectant mother:

Fast food;

Semi-finished products;

excess sugar and simple carbohydrates (cakes with cream, muffin, sweet soda);

foods over-saturated with food chemistry and preservatives

fatty meat, grilled;

Home and industrial canned goods;

marinades, pickles.

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