What do you eat during your confinement? It’s important to have a diet throughout the month, but that’s why many postpartum mothers become obese. In fact, every new mommy wants to be able to quickly restore the shape of the past in the postpartum, graceful figure, but this desire is sometimes not so easy to achieve. What should I do? The following 30 dietary laws will help new mommy achieve her wish as soon as possible!
1. if you do not breastfeed your baby, you can take the same amount of calories as you did before pregnancy, which can help you lose unwanted fat and maintain your strength.
2. day to drink 2 cups of milk, milk fat content of only 3%, drink easy to produce satiety, which is not easy to make people fat, and the body can get enough protein, calcium and vitamin B, A and other nutrients. Skim milk is also a good idea. Skim milk is the same protein as whole milk, but it helps to control excessive fat intake.
Eat dark green vegetables every day 5 two 3., deep nutrition green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other elements, such as Gai Lan, broccoli, peas, cabbage, spinach etc.. It’s better to eat these foods at first meal, which can increase calorie consumption.
4., eat at least 3, two staple food every day, do not eat staple foods, of course, can consume body fat, but will produce excessive metabolic waste, bad for health. The best in the staple food is a coarse grain, such as oats, corn, millet, sweet potatoes, beans and so on. These coarse grains are rich in dietary fiber and B vitamins, eating not only makes it difficult to hunger, but will not eat too much.
5., to eat big fruit to eat the way to meet the appetite is wrong, fruit contains sugar 8%, and sometimes sugar content can reach 20%, bananas also contain high starch. Therefore, the amount of fruit to eat every day should also pay attention to restrictions. The quantity is best to control below 300 grams (after peeling off the kernel), eating more than 2 bananas should not be more than.
6., eating fruit time can not be ignored, which is to control excessive calorie intake is very important. It is better not to eat fruit after dinner. The correct thing is to eat fruit before dinner. In this way, wait until the dinner, the belly has food, not too hungry. This makes it difficult to eat too much and helps to control weight gain.
7. eat more fresh fruit and less juice. Because the satiety of eating fruit is much more obvious than drinking fruit juice. To remind you, when you have fruit, it is best not to eat salad, fruit salad dressing and sugar will increase the heat. If fresh fruit, try not to eat nuts, dried fruit removed moisture, the heat density rose straight.
8. often eat some food which needs more chewing to swallow. Nutrition experts believe that when people chew 300 times, they begin to produce satiety, which also helps to control the amount of food they eat.
The 9. choice is not only nutritious and can control calorie foods, such as multiple low fat and low protein foods, such as soy, milk, chicken, fish and other fresh vegetables, seaweed; multiple choice. If the same kind of food, should choose less fat, low heat varieties, such as chicken can be used instead of pork.
10. eat only natural foods, and choose less synthetic and processed foods. Because these foods often add too many artificial colors and chemical additives, not only pollution of breast milk, not much nutrition, but also increase the burden on the liver and kidney, such as the choice of French fries, it is better to choose fresh potatoes.
11. food ingredients and spices should also develop the good habit of quantitative, can be at home with a small scale to weigh, it can help to control the amount of.
12., eat less sweets, including sugar sprinkled on fruits and cereals, as well as cakes, biscuits, bread, food pie and so on, will make new mammy inadvertently excessive intake of sugar.
13. although some food from the surface does not contain sugar, such as hot dogs, hamburgers, salad sauce, canned and frozen vegetables, but may contain sucrose, honey, sugar or corn, eating when you look carefully on the mark on the packaging, not clear so as not to eat a lot of sugar.
14., less fried food, if fried, must be placed outside the food paste, and hang the pulp should be thin, to reduce oil absorption. At the same time, pay attention to the control of excessive intake of animal oil, vegetable oils have even limited, the best selection of trendy cooking oil, such as olive oil, corn oil, etc..
15., cooking as long as possible not to take too long, so as to avoid water loss. It is better to leave the dishes with more water, so that the volume of the dishes can be increased and the appetite can be better.
16. pay attention to cooking oil consumption control, to choose the best method of cooking, braised, steamed, boil, boil, mix and other fuel-efficient, the daily amount of not more than 30 grams of cooking oil.
17. soup to the attention of the frequent above will be floating in the soup skim the oil. If meals cannot do without the best soup soup pot, do not make soup, soup contains more calories.
18., do not refuse to eat potatoes, think it is fattening food. Certainly contains a lot of potato starch, but mostly water, about 70% of the total, it is important to produce satiety contains large amounts of dietary fiber, therefore, with potatoes instead of staple foods with weight loss.
19. potatoes can be used instead of staple foods, but don’t treat them as vegetables. Because potatoes are less calories than staple foods, they are much larger than vegetables. When people are eating, they are always used to eating more vegetables. If they eat potatoes as food, they do not pay attention to the main food intake, and they tend to absorb too much calories.
20. every morning after getting up, first drink some warm water, this will help reduce appetite, reduce food intake, if you can persist in three meals before drinking warm water will have better results.
21. not drinking too much to feel bloating after drinking, do not feel nausea or not affect appetite as well, otherwise will induce anti hunger and increase food intake.
22., three meals a day should be fixed and quantitative, pay attention to nutritional balance. Don’t eat too much, eat three meals a day to the uniform and scientific order during the meal, such as soup before meals, eat large volume, low energy light food and vegetables to eat.
23. during the meal, to concentrate on the food slowly, and while chewing hands do not touch other foods. Brush your teeth immediately after meals so as not to remain in the mouth and smell the food.
24., take care of the temptation to stay away from food, such as keeping food out of sight or difficult to take.
25., in order not to gain weight, sometimes a day to eat two or a meal, or even a day without eating; or meet the favorite food to eat more, the next meal and then lose weight, no favorite food, do not eat. This will make the body can not take full advantage of food burning release of heat, but too much heat stored, thereby increasing food intake, it is easy to accumulation of fat in the subcutaneous.
26. meals best not to drink beverage, usually should pay attention to drink beverages. Drinks and water do not seem to make much difference, but drinking without restraint makes people inadvertently gain weight. When you want to drink, you can drink some low calorie or no calorie new sweet drinks.
27. only enough to cook every meal the amount of food, which then remove a mouth, avoid can’t control myself to eat too much food and desire.
28., fruit, vegetables, pure Cereals, low calorie density, animal protein and fat foods higher heat density. Processed cereals, especially dried processed foods such as biscuits, breads, nuts, etc., have a fairly high heat density. Therefore, in cooking, pay attention to reducing the calorie density of recipes, such as fried sausage, you can add vegetables. In this way, in the United States to eat, eat and eat at the same time, but also reduce the total calorie intake.
29. low calorie diet is usually not hungry, often 2-3 hours after meals will have a sense of hunger. Can add some low calorie snacks between meals, such as radish strips, celery bars, etc., to eat, so that it will not make people fattening.
30., whether or not breast-feeding, weight on time is the best way to know whether or not your calorie intake is high or low. If you do not achieve the desired effect, always adjust the calorie intake of your diet.