2 days ago
After my delivery I loss my weight.i want to gain weight,I am becoming so thin now my baby 6 months I want to gain weight how to increase my weight
2 days ago
Dear Sathya, Thank you for the question.
During lactation & breastfeeding the lactating mother’s nutritional requirements should meet, her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production. The nutritional needs exceed during lactation compared to pregnancy.
Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron dietary fibre etc. Calcium is essential during lactation for secretion of breast-milk and prevent the risk of osteoporosis in the mother. Some of the good sources of calcium include milk and milk products, ragi, green leafy vegetables, nuts etc. Maintain hydration and good quality sleep regimen.
Galactagogues or lactogogue increase the prolactin secretion which in turn increase milk production. Some of the galactagogue foods include garlic, milk, almonds, Green leafy vegetables, include them in your daily balanced diet to stimulate the production and secretion of breast milk.
It is recommended to consume 2000+kcal with 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium per day
Body needs adequate time for recovery after childbirth, if you feel enough time has passed and you would like to start your journey on weight gain program, sharing with you few dietary guidelines that can be referred to:
The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.
An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet
Here are few guidelines for healthy balanced diet & weight gain that can be considered:
Please consult your gynaecologist and lactation expert for further assistance on appropriate physical activity regime that may be followed.
For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead