Brief Answer:
WEIGHT LOSS PLAN FOR NURSING MOTHER

Detailed Answer:
Hi....
Welcome to "Ask a Doctor"service.
I am Dr Ajeet XXXXXXX

I have gone through your query and here is my opinion.

There is a myth that breast feeding consumes a lot of calories so nursing mothers overeat and are unable to shed weight.
A nursing mother should take approximately 1800 calories per day.

Have frequent small healthy meals instead of three large major meals.
This will keep your metabolism up.

Avoid alcohol and carbonated drinks.
Have a low carb diet with high proteins.
Avoid refined carbs like bread,pasta,cake,pastries and sugary snacks.
Have a diet rich in fruits and raw vegetables.
Avoid junk food.
Dont be sleep deprived.
De stress yourself.
Stress secretes catecholamines in our body which account for truncal obesity.

In addition to cutting calories,do exercise to promote weight loss.
Be physically active.Brisk walk would be best for you with no harmful effects on your baby.
Exercise is shown to have no negative impact on volume or quality of milk, infant weight or the taste of breast milk.

You can make a diet plan on following lines...

6AM Tea/black coffee
8AM Fruit juice,Brown bread 2 pc and egg white omelette.
11AM Sprouts
1PM Chicken/Paneer curry,salad and bowl of curd and a bowl of rice.
4PM Apple
6PMGreen tea and 2 cookies.
8PMLentils,green leafy vegetables

Avoid eating anything after 8PM.

Hope that I have answered your query.
Regards.

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