Healthy Diet for Post Pregnancy Weight Loss


There is no single magic pill that will help you slim down after giving birth. While most women are eager to get back into a better shape and figure after pregnancy, you shouldn’t start dieting immediately after delivery. Your body still requires time and energy to recover. Health experts recommend that you should give yourself at least six weeks before you start cutting down you calories in an effort to lose some weight. If you are breastfeeding, wait until your baby is two months old before you start dieting. Here are some healthy diets for post pregnancy weight loss.

Fruits and Vegetables

Fruits and vegetables are great sources of vitamins, minerals and fiber which are all essential in aiding post pregnancy weight loss. According to Heather Mangieri, RD, spokesperson for the Academy of Nutrition and Dietetics, adding plenty of fruits and vegetables in your diet will help you lose the extra pounds because they keep you fuller for longer and curb cravings for unhealthy foods. In addition, they will help you cut back on your calories you consume on a regular basis.

Whole Grains

While whole grains may appear too heavy for a meal, they have been proven to be effective in weight control. In reference to Marjorie Nolan, Cohn, a nutritionist expert from the Academy of Nutrition and Dietetics, unlike other grains, whole grains have more fiber, which is renowned for filling. Human lack the enzymes required in the breakdown of fibers and thus move through your digestive tract undigested. This provides the bulk that keeps you fuller for longer, and thus you are more likely to eat less over the course of the day.

Lean Protein

Some of the best sources of lean protein for post pregnancy weight loss include nuts, tofu, soy, seeds, lentils, beans and lean beef like a round or tenderloin cut, chicken, fish, turkey, eggs, low fat milk, cheese and yoghurt. You should consider some snack ideas such as plain yoghurt, fresh fruits and cereal. According to Judy Caplan of the Academy of Nutrition and Dietetics, learn red meats like fillet, fish and seafood are good sources of protein even though they contain omega-3 fatty acids. You can get lean protein from whole grains, seeds, nuts and vegetables if you are a vegetarian.


Studies indicate that dairy products such as milk, cheese, and yoghurt can be helpful in post pregnancy weight loss without drastically cutting back your calorie intake. In one study, obese adults who took a high-dairy diet lost more weight and fat than their counterparts who took low-dairy diet with equal amounts of calories. According to researcher Michael Zemel, PhD, professor of nutrition and medicine at the University of Tennessee, consuming dairy-rich diet can double the rate of weight loss with the same levels of calorie restriction. Choose low-fat or skim milk which also contains iron necessary for fighting postpartum symptoms.

Anti-inflammatory Foods

During pregnancy, your body undergoes through stress and trauma that can last for months after delivery. These prompt your immune system to respond through internal inflammation, which is best dealt with by consuming anti-inflammatory foods or drinks like berries, green tea, turmeric and garlic among others. You should avoid processed foods because they are rich in sugar, which can increase inflammation or raise blood sugar.

Vitamins And Minerals

The following vitamins and minerals are very essential in a woman’s post pregnancy weight loss diet:

  • Vitamin A: It’s depleted through breastfeeding. Best sources include kale, carrots, spinach and sweet potatoes.
  • Vitamin C: Just like vitamin A, a lot of vitamin C passes through breast milk. Foods rich in vitamin C include broccoli, red peppers, oranges, and other fruits.
  • Vitamin D: This is essential in keeping your bones and teeth strong. Your body produces vitamin D when your skin gets exposed to sunlight. Alternative sources include fortified milk, mushrooms and eggs.
  • Vitamin E: It improves circulation and can be obtained from seeds, nuts and eggs.
  • Potassium: It is a blood lowering nutrient that can be obtained from bananas, beans and Lima.
  • Calcium: It strengthens bones and teeth. It can be obtained from low-fat dairy products, leafy greens, peas, beans, and figs.


If your goal is to lose weight after pregnancy, you shouldn’t opt for a very restrictive diet. Your body still requires energy to function properly as you continue taking good care of your bundle of joy. As you adjust to new daily schedules after delivery, you should not let stress or sleepless nights develop food worries. Take it easy and eat all that is good for your health. It doesn’t have to take you longer than a few months to get back to your pre-pregnancy weight if you follow these diet guidelines and engage in regular exercises. However, it can take you a little longer if you gained more weight than what your doctor recommended

Pregnancy Week-by-Week:

  1. Tyra Ann says

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  3. daayur says

    nice information, i shared and like cus i enjoyed reading this helpful info

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