What does "diet" mean in this period?
Pregnancy and breastfeeding are the periods when a woman's body has the highest need for nutrients. That is why, in this period, diet does not mean cutting calories but taking the right foods in the right amounts. A breastfeeding mother uses roughly 400-500 extra calories a day for milk production; in pregnancy, the need rises by 300-450 calories in the second and third trimesters. When this need is not met, both the mother's energy and the milk supply fall. The programmes prepared for this period on Diet Prof do not create a calorie deficit; they build a balanced routine rich in protein and micronutrients. The weight gained during pregnancy is then lost with this routine, without hurry and in a healthy way.
Basic rules of eating while breastfeeding
- Do not skip meals. Three main meals and two or three snacks a day; long gaps without food affect milk production and the mother's energy.
- Protein at every meal. Eggs, dairy, chicken, fish, red meat, legumes. Protein is needed both for the quality of the milk and for the mother's recovery.
- Calcium and iron. Milk, yoghurt, cheese, dark green leafy vegetables, dried legumes, red meat, molasses. Pregnancy and birth empty the iron stores.
- Omega-3. Fish twice a week (salmon, sardines, anchovies), walnuts and flaxseed; important for the baby's brain development.
- Plenty of water. A breastfeeding mother's water need rises noticeably; a glass of water after every feed is a good habit.
- Fibre. Vegetables, fruit, whole grains and legumes; prevents the constipation that is common after birth.
Points to watch in pregnancy
Nutrition in pregnancy is part of your doctor's follow-up; take every decision together with your physician. The general framework is this: the need for folic acid (especially in the first three months), iron, calcium, iodine and vitamin D increases. Raw or undercooked meat, fish and eggs, unpasteurised dairy products and large fish high in mercury should not be eaten. Caffeine is limited to one or two cups a day. "Eating for two" is not the right approach; the increase in need is smaller than thought, and excess weight causes problems both in pregnancy and afterwards. Healthy pregnancy weight gain is determined according to pre-pregnancy weight and monitored by your doctor.
A sample day (breastfeeding mother)
- Breakfast: A two-egg omelette, 1 slice of white cheese, tomato and cucumber, 2 slices of wholemeal bread, 1 glass of milk.
- Snack: 1 bowl of yoghurt, 1 tablespoon of oats, 1 teaspoon of molasses.
- Lunch: A bowl of lentil or tarhana soup, bean stew with meat, 4 tablespoons of bulgur pilaf, salad.
- Snack: 1 piece of fruit and a handful of walnuts or almonds.
- Dinner: Baked salmon or grilled chicken, spinach dish or vegetables in olive oil, 1 slice of bread, yoghurt with cucumber.
- Evening: 1 glass of milk or ayran, a few dried apricots.
This day contains roughly 2,200-2,400 calories; the quantities are personalised to the mother's height, weight and activity.
How is postpartum weight lost?
The first six weeks are the body's recovery period; in this time, rather than focusing on losing weight, the aim is to eat regularly and enough. Afterwards, if breastfeeding continues, a slow loss of no more than half a kilo a week both protects milk production and lasts. Breastfeeding itself uses a lot of energy; most mothers who eat regularly and in a balanced way lose the pregnancy weight within a few months without any extra restriction. You can read the experience of users like Lisa K., who started Diet Prof with the weight gained after giving birth, on the User Reviews page.
The 5 most common mistakes
- Starting a diet right after birth. The first six weeks are for recovery; the aim is routine, not weight.
- Skipping meals. The most common mistake in the baby's rhythm; ready snacks and reminders solve it.
- Drinking too little water. The need for water rises for milk production and energy; one glass at every feed.
- Neglecting iron and calcium. The most common cause of tiredness; test results and reflecting them in the list matter.
- Trying to lose weight fast. More than half a kilo a week can reduce the milk supply.
How is the breastfeeding and pregnancy programme applied on Diet Prof?
After the free analysis, you report your breastfeeding or pregnancy from Dietitian Support in your profile. Your list is arranged without cutting calories, keeping the number of meals; rich in protein, calcium, iron and vitamins. The recipe and quantities of every meal are on the meal card, and the ingredients are ready in your shopping list. Meal Reminder helps you not to skip meals in the baby's busy rhythm. If you enter your test results (haemoglobin, ferritin, B12, vitamin D), the dietitian team reviews your list accordingly. We ask you to get your doctor's approval before starting the programme in this period; the programme runs alongside your doctor's recommendations.
Frequently asked questions
Does losing weight while breastfeeding reduce milk?
Slow and balanced weight loss does not affect the milk supply. Strict calorie restriction and skipping meals do; that is why no starvation diet is followed in this period.
Which foods cause wind and disturb the baby?
This varies from person to person. If you suspect a food, remove it for a few days and observe; if you report it from Dietitian Support, your list is arranged accordingly.
Can I use this programme while pregnant?
With your doctor's approval, yes. The programme is built around pregnancy needs and contains no calorie restriction.
Start now
The best diet in this period is the one that nourishes you and your baby. Start with the free analysis; let your list be prepared for breastfeeding or pregnancy.
