How to avoid gaining weight during pregnancy. How not to gain weight during pregnancy, throw off excess: diet, food menu

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Doctors in their recommendations to expectant mothers often say that she should eat for two. However, this phrase can be perceived extremely incorrectly, and after giving birth, a woman will start looking for a way to remove those extra pounds. How not to gain excess weight during pregnancy without infringing on the food needed for the baby and not suffering from severe hunger?

Why is overweight during pregnancy

Some expectant mothers have no risk of gaining weight - toxicosis and gestosis cut off any thoughts about food, or the appetite simply disappears. However, there are very few such women, since the hormonal background, which changes greatly during pregnancy, tends to provoke cravings for constant food intake. They rarely control it, believing that everything goes to the development of the fetus, the body asks only what is important to it. As a result, it is easy to get better, but it is almost impossible to lose what you typed after giving birth.

It is easy to figure out how not to gain weight during pregnancy - you need to adjust your diet. However, factors beyond your control may arise that provoke a change in body weight:

• Genetic predisposition to be overweight. A woman will recover during pregnancy, no matter what action she takes.
• Large fruit. Affects only the weight and volume of the abdomen.
• Accumulation of fluid in tissues. A woman can swell even at an early stage, although this situation often occurs closer to the day of birth.
• An increase in the volume of water in which the fetus is located in the last weeks of pregnancy.
• Age that influences the tendency to gain weight.

How much can you gain during pregnancy?

Weight gain occurs as the fetus grows and becomes heavier. Weight changes even in an asthenic expectant mother. However, not all women understand which numbers for pregnancy are considered the norm, and which should make them alert and reconsider the diet. To control changes in the body, you need to know the following things:

• The natural weight gain during pregnancy with one child is within 8-14 kg. If you are expecting twins, the weight range shifts to 15-21 kg.
• If you start to recover too quickly and stronger than the norm, and this is not related to nutrition, you need to urgently see a doctor.

Weight changes occur very smoothly, especially towards the end of pregnancy, and are determined by the period:

• First trimester - a woman is able to gain 0.5-2 kg.
• For the second trimester of pregnancy, each week will bring an increase - 250 g.
• The last trimester is characterized by a daily increase of 50 g.

How not to gain weight during pregnancy - nutritional guidelines

The classic scheme for maintaining a beautiful harmonious figure consists of a healthy diet and physical activity. The permissible daily amount of calories increases: an expectant mother, even afraid of gaining weight, needs to eat about 1800-2000 kcal. Any strict diets during pregnancy are immediately cut off: they can harm the child due to vitamin deficiency. How not to gain weight during pregnancy? Observe the following rules:

• Have breakfast, even if you suffer from toxicosis / gestosis.
• Monitor bowel function in the last trimester of pregnancy.
• Reduce the amount of salt in the diet - it can retain fluid and cause swelling.
• Try to consume "empty" carbohydrates less often - during pregnancy they are not necessary, and they will have a negative effect on the figure.
• Take care of a balanced diet: if the foods contain all the substances the body needs, the craving for unhealthy foods (fried potatoes and others) will disappear.

What can pregnant women eat - permitted and prohibited foods

There are no serious "no" on the part of doctors for expectant mothers, except for alcohol, which is asked to be removed from the diet, not for the sake of maintaining a figure. Most of the food restrictions are advisory in nature, but can really help you understand how not to gain weight during pregnancy. The list looks like this:

Sample menu for a pregnant woman

Doctors say that if a person does not know how he will eat today, the likelihood of an eating disorder is high. Think over your daily diet in advance. Pay special attention to snacks. If it is important for you to know how not to gain unnecessary weight during pregnancy, try to compose the menu according to the following example:

How not to get fat during pregnancy with exercise

It is undesirable to start a sports lifestyle if you have not previously made visits to the gym before the baby's waiting period. However, every expectant mother needs some amount of physical activity if her pregnancy is going well: this will not only preserve a beautiful figure, but also facilitate the process of childbirth. Doctors advise everyone who is interested in how not to gain unnecessary weight during pregnancy.

Contrary to popular belief, not only weight gain during pregnancy, but also conditions such as dizziness, leg cramps, and also whether the unborn child will be overweight depends on how the expectant mother eats during pregnancy. So, the second trimester of pregnancy by week - and lists of healthy foods.

14-16 weeks of pregnancy: can pregnant women eat sweets

Goodbye morning sickness! Finally, the condition of the expectant mother stabilizes. But if you value good health and want it to continue to please you, then it's time to take full responsibility for the quality of the supplied substances. After all, getting fat, starting from this period, is very simple! And this is not only an aesthetic problem. Excess weight includes dangerous complications during pregnancy such as gestational diabetes, high blood pressure and even preeclampsia, a form of severe.

If in the first months of pregnancy, due to frequent nausea, you either did not gain or even lost weight, then the second trimester of pregnancy, along with getting rid of ailments, will surprise you with a significant increase in appetite. Our body takes a course towards anabolism: this is a type of metabolism in which the body accumulates substances and is actively involved in the construction of tissues.

So, bodybuilders are even ready to take artificial hormones in order to tune the body to anabolism and, as a result, build muscle mass. And in pregnant women, this mode turns on naturally! So if you do exercises for pregnant women and eat a sufficient amount of protein food (1.5-2 g of pure protein per 1 kg of body weight), you can more easily than in any other period of life, strengthen the muscular system and thereby making the body strong enough for a successful natural childbirth. You, of course, will not look like a bodybuilder, but normal female muscles in good shape will greatly help a young mother to cope with a three-kilogram live dumbbell, which will only become heavier over time.

Often, pregnant women complain of dizziness. The fact is that in the first months of pregnancy, the amount of insulin increases, which allows the body to use up all the glucose in the blood. This means that its amount in the bloodstream can periodically fall below the normal level. So my head is spinning.

But it is better to respond to this behavior of the body not with fast carbohydrates (sweet, starchy foods, potatoes, polished rice), but with slow ones - fruits, vegetables, herbs, whole grains, etc. Then the amount of glucose in the blood will not jump up and down, every now and then making itself felt with dizziness, but will be stably maintained at the proper level.

Moreover, due to increased sensitivity to glucose, sweet and starchy foods in the body of a pregnant woman turn into fat much faster than in a normal non-pregnant state. So pregnancy is the worst time to lean on sweets, unless, of course, you want to turn into a kolobok.

17-20 weeks pregnant: the best sources of protein during pregnancy

The child's body is growing, and he needs more and more building materials - protein. Nitrogen accumulates in the mother's body. Starting from the 17th week, the body retains about 2 g of nitrogen per day. So legumes, champions in their content, many completely in vain are sent to the black list, fearing flatulence. If you introduce them into a regular diet, then there will be a minimum of gases, and the benefits of lentils, mung bean, chickpeas, green peas are still enormous!

In terms of protein content, some legumes are superior to meat products. They are best sprouted. Then proteins are converted into ready-made amino acids, and the body needs a minimum of time and effort to assimilate them. In addition, sprouted legumes soften and can only be boiled for a couple of minutes, which is more effective in preserving their nutritional properties. Just pour hot water over lentils, and green peas are good enough!

Protein metabolism during pregnancy more than ever needs a sufficient supply of all amino acids. So it makes sense to count how much protein you eat per day and vary your sources. Pay attention to other plant foods rich in protein: nuts (walnuts, almonds, pistachios, pine nuts), seeds (flax, sesame, hemp, sunflower, pumpkin), pseudo cereals (quinoa, buckwheat, amaranth).

And even in the fifth month of pregnancy, many say that they seem to have a second wind opening. Let's support this wonderful state! Let's create all the conditions for the body to breathe easily. Oxygen metabolism accelerates with the growth of the baby. The volume of blood has been increased, which means that the overall ability of red blood cells to carry more and more oxygen for both bodies is now even better! Daily walks for at least an hour, or better a few, and regular airing of the premises (several times a day, and especially before bedtime) - this is what will increase the amount of oxygen so necessary for the health of expectant mothers and baby!

21-24 weeks pregnant: vitamins from natural products

Progesterone and estrogens continue to take care of your baby's development and body transformations. Both of these hormones affect mineral metabolism by storing calcium and other minerals for the baby's growing body. Review your diet for micro and macronutrients! Some body signs will help us recognize possible deficiencies.

For example, pigmentation previously unusual for a woman may appear during pregnancy, of course. This is normal and usually goes away after childbirth or hepatitis B. The halos of the chest darken, a line is drawn on the abdomen, sometimes chloasma and freckles appear. But if the pigmentation is quite strong, this may indicate a lack of vitamin B9. Immediately return the yellow pills to the diet and eat more greens.

If the legs are cramping during pregnancy, this may indicate an excess of accumulated phosphorus or a lack of calcium. Physical activity helps to dispose of phosphorus: walking, swimming, exercise for pregnant women, etc. Indeed, it is the phosphorus bases that go first of all for the resynthesis of the universal ATP molecule, which is accelerated with regular exercise. Are you moving enough?

Calcium, on the other hand, can be quickly replenished in large quantities from foods - champions in its content. Think dairy? But no! 100 g of milk contains only 150 mg of this element. But in sesame and poppy seeds per 100 g - 1000 and 1500 mg of calcium, respectively. It is recommended to germinate the seeds a little (this is their most bioactive form) and grind them in a coffee grinder so that they are absorbed as much as possible. They can be used to make tahini paste or vegetable milk. It is delicious and will very quickly make up for the deficiency of calcium, which is so necessary for both you and your baby.

The amount of blood, which has gradually increased in recent months, is already becoming significant in volume. The body is making all new red blood cells, so it's worth checking to see if you have enough iron-rich foods in your diet. In addition to animal products, these are: whole grains, legumes, beets, spinach, cauliflower, broccoli, pomegranates, apples, plums and prunes, persimmons, dogwoods, raisins, dried apricots, figs and all types of nuts.

In principle, in order to get all the necessary micro- and macroelements in their natural form, it is worth introducing into the diet foods that are natural multivitamin and mineral complexes, and these are algae and pollen (if you are not allergic to bee products). They contain almost everything that the female body needs in this regard.

It remains to add a sufficient amount of sour - vitamin C (without it, most other vitamins are not absorbed), orange vegetables - vitamin A, unrefined vegetable oil - vitamin E, and the sun for the natural production of vitamin D. The minimum is to sit for 10 minutes with an open window, although partially exposing the body, regularly, 2-3 times a week. It is better, of course, to catch sunny days, but ultraviolet also penetrates well through the clouds. So you, of course, will not tan much, but create conditions for the synthesis of vitamin D in therapeutic doses. If these conditions are met, your mineral and vitamin metabolism will be in perfect order!

25-27 weeks of pregnancy: how not to gain excess weight

This month of pregnancy can be called transitional. The body begins to rebuild into a catabolic regime, that is, the breakdown and utilization of stored substances with the receipt of energy from them. And if you have accumulated a certain amount of fat, it's time to put it into action! Let's take a look at our lipid metabolism.

Not all fats that we consume go into the subcutaneous layer. In addition to the fact that lipids provide energy, they protect organs, membranes, that is, cell membranes, and some hormones and vitamins are built from them. Just think, 60% of our brain consists of lipids!

But inside us, the process of building a completely new central nervous system of a person is underway at full power! The picture is clear - we really need fats. Moreover, both unsaturated and saturated, that is, those that are in a solid and liquid state at a temperature comfortable for a person.

The fact is that the body uses different types of fats for different functions. It is recommended to use them in a 50/50 ratio. So butter, coconut, avocado, and unrefined olive oil - yes! And special respect for the expectant mother should be shown to linseed. After all, essential fatty acids omega-3 and omega-6 can be obtained from it in the right amount and in the ideal ratio, which allows avoiding inflammatory processes in the body and even making us more beautiful, fresh, attractive!

As for fat, which is stored in reserve, then its accumulation occurs in special cells - adipocytes. They can be present in different amounts in different parts of the body and can grow in size. The total number of adipocytes is increased in those people whose mothers became overweight during pregnancy. So by keeping fit while awaiting your baby, you not only maintain the attractiveness of your own body, but also lay the foundation for your unborn child's natural tendency to lean.

The hormone leptin regulates the processes of fat deposition, and also participates in energy metabolism and appetite regulation. Due to an imbalance with him, a person can be attacked by zhor, and it will be difficult for him to feel satiety, even if he is already full. In naturally thin people, it is present in the blood plasma mainly in a bound form (lucky!).

One of its functions is to send a signal to the brain about the amount of adipose tissue. Too fast weight gain may be due to a disruption in the interaction of leptin with its receptors in the hypothalamus. Its concentration rises in the blood at night, and if you do not sleep enough or do not sleep well, then the metabolism is disturbed.

But growth hormone somatotropin (STH) is responsible for lipolysis, that is, the breakdown of fat. Its synthesis occurs in deep sleep phases. And this also indicates a direct relationship between lipid metabolism and the quality of rest. Therefore, it makes sense to think over and carry out activities to improve sleep.

The simplest rule is to train yourself to go to bed early, because every hour of sleep until midnight is several times superior in quality to the rest of the hours. In addition, according to research from Harvard University, the more time you spend in the evening under artificial light, the more the production of melatonin is delayed and the synthesis of ghrelin, a hormone that provokes appetite, the desire for something to eat, increases - even if the body objectively no longer needs food today.

Those who are physically active during the day sleep well. So walking, swimming, or other exercises will turn on the mode of burning extra pounds, not only directly during exercise, but also at night, thanks to good sleep. Mint or lemon balm tea will help you calm down, relax and fall asleep closer to your deliberately chosen time.

And if you really want to see and chew something, move it to the morning! And the metabolism will work properly, and the calories will be beneficial.

To be continued.

Modern women always want to look their 100% - even while carrying a baby. But friends and family are scared by weight gain, because during pregnancy "you need to eat for yourself and your baby." But is it true that everyone's figure deteriorates and a huge set of pounds is inevitable? What to do in order not to gain much weight and quickly get in shape?

Weight gain dynamics

In fact, all expectant mothers gain weight - this is a natural process. However, most of the weight consists of the weight of the uterus, the forming placenta and amniotic fluid, as well as due to the increase in height and weight of the baby himself.

A small percentage of weight appears due to swelling of tissues, and a little more mother stores in the form of fat during breastfeeding - all this is inherent in nature and is provided due to the action of estrogens.

Such weight gain will ensure health and will not greatly affect my mother's figure during and after pregnancy. But a set of extra pounds during pregnancy is a health problem during childbirth, as well as psychological discomfort and the cause of unnecessary worries for a woman. Therefore, you need to know what limits of the norm are acceptable in weight gain.

How much weight gain

Weight gain depends on the woman's body type and her initial weight before pregnancy - if the girl was a skinny model with an asthenic body type, her nature will first bring her to normal weight, and then add additional kilograms for the baby and his development. That is, on average, such women gain from 15 to 17 kilograms of weight.

If the expectant mother is a woman of average build, weight gain is considered normal in the range of 10 to 13 kilograms. For initially overweight women, it is necessary to lower the bar to 7-9 kilograms.

Moreover, weight gain during pregnancy is not uniform - in the first half of pregnancy, the weight can be stable, and even decrease in the first weeks due to toxicosis. As the abdomen grows, body weight will begin to gain - you will gain the maximum weight by about 35-36 weeks of pregnancy, while preparing for childbirth, the weight will decrease slightly.

Many women think that with limited nutrition, the baby will not be large and it will be easier to give birth. However, the child has its own weight and height program, it depends on genetics and gender. If you starve, your baby will take the missing nutrition from your body, and you will suffer during and after childbirth. In addition, nutritional deficiencies can lead to weakening of your immunity and the immunity of the baby, complications during and after childbirth.

Why can the weight be more?

There are a number of reasons not related to nutrition and overeating that cause a sharp increase in weight - it is difficult to influence them, usually these are age-related changes, over the years the body becomes more thrifty. Other reasons may be carrying twins or large fruit, excess amniotic fluid and accumulation of edematous fluid.

Excessive weight gain requires consulting a doctor, because sometimes it is a signal of such serious diseases as Rh incompatibility and the onset of gestosis.

How not to get more than you need?

How not to get fat during pregnancy / shutterstock.com

No newest techniques in the fight against being overweight during pregnancy it is impossible to use, only methods that are safe for the fetus and mother are permissible. Diets are prohibited, especially if they are strict or vegetarian diets and fasting. These methods will not reduce weight, and the baby's development may be stalled due to nutritional deficiencies.

For pregnant women, reasonable nutrition and the associated loads are shown - this is a special fitness for pregnant women, yoga or just a complex of gymnastics.

It's important to burn enough calories rather than lying on the couch at home. Pregnancy is not a disease, and you can lead a completely active lifestyle - work, travel and engage in physical activity. All this will give you the opportunity to expend more calories, and then excess fat will not linger in the body.

Talk about exercise with your doctor: if he doesn't mind, sign up for swimming, water aerobics, or gymnastics. It is better to conduct classes with a trainer, he will help not to overwork and use all the muscles. There are also special groups fitness for pregnant women - they are usually few in number, which allows coaches to pay more attention to each expectant mother.

In addition to the costs of incoming energy, it is necessary to balance its incomes, bringing food under the principles of correct. Pregnancy is not a reason to overeat, eat at night and at night, abuse salty and sweet, even if you really want to.

It is better to eat food in fractional portions and often - on average, about six times a day. This, by the way, will help to cope with heartburn and constipation ... The calorie content of the daily diet should not exceed 2300-2500 Kcal.

If the weight increases

If you begin to add dramatically, and there are no painful reasons for this, you may not move much, and you have a lot of carbohydrates in your diet. To reduce the gains, you can practice fasting days - it is useful and not fatiguing, unlike diets.

If you are gaining a lot, especially in summer, switch to vegetable and fruit dishes - they are great saturating, and there are few calories in them. Just don't forget to supplement them with boiled, stewed or baked meat and fish. Add whole grain breads and cereals to your diet. Dairy products saturate well - eat cottage cheese and cheese, fermented baked milk, drink kefir and milk.

Replace the last meal with dairy products. But do not refuse breakfast - it sets up the metabolism and gives you the strength and energy to grow your baby.

In general, with a healthy diet and no health problems, the problem of excess weight rarely arises. Usually, excess fat accumulates while sitting at the computer, lying in front of the TV and eating buns - an active pregnant woman has no problems with weight.

While carrying a child, a woman needs to be careful and attentive to her health, to follow a healthy diet. The tendency to overeat and consume high-calorie foods under the pretext "you need to eat for two" is dangerous: in some cases, such eating behavior complicates the course of pregnancy and childbirth. This approach to nutrition has long been refuted by experts, and now all doctors and nutritionists advise avoiding large portions and junk food.

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How should you eat during pregnancy?

It is easy to gain weight while carrying a baby, because there are many changes in the body and fat deposits are not so noticeable. Extra pounds become apparent after childbirth, which is often one of the causes of postpartum depression. In order not to gain weight during pregnancy, you need to follow these rules:

1. 1. Eat small meals. The fetus, rapidly increasing in size, compresses the internal organs, and difficulties may arise in the work of the stomach. Bulky portions aggravate digestive processes and provoke discomfort.
2. 2. There is a mode. The body gets used to receiving food at the same time and works harmoniously.
3. 3. Avoid hunger. This can negatively affect your well-being.
4. 4. Avoid dehydration. You should drink enough water, but not overuse it. The excretory organs are also under pressure, swelling can form, and frequent urge to empty the bladder can affect the microflora of the genital organs.
5. 5. Diversify the diet. This is necessary so that both the fetus and the expectant mother receive enough necessary useful trace elements.
6. 6. Do not eat or drink at night, so as not to worsen your health.
7. 7. Lead an active lifestyle, but not contrary to the state of health and well-being.
8. 8. Avoid stress.
9. 9. Sleep at least 8-10 hours a day.

Experts recommend adding 10-12 kg to the pre-pregnant weight. Moreover, in the first trimester, a woman may not gain anything, the entire load falls on the second and third. 10-12 kg is a conditional figure, and many factors affect it:

• the number of fetuses - if a woman is pregnant with twins, then it is quite normal for her to gain up to 15 kg;
• puffiness - expectant mothers prone to it gain much more, but excess fluid leaves immediately after childbirth;
• genetics - there are larger and more graceful women, different types of figures, for some it is considered the norm to gain 20 kg, and for some it is a lot of 10.

Each organism is individual, and you should not be equal to the average figures. Compliance with the principles of proper nutrition is guaranteed to help not to gain excess weight. Moreover, overweight women, with a healthy menu, even manage to lose weight while carrying a baby.

Excessive weight gain can be an indicator of gestosis, kidney and endocrine system disorders. Therefore, it is important to keep this issue under control and regularly weigh yourself.

Approximate diet

Accurate dietary recommendations to help you avoid gaining weight can be obtained from your gynecologist, endocrinologist and nutritionist, who will base their conclusions on the woman's characteristics and current test results. Sometimes, if there are any pathological abnormalities, the diet is supplemented with vitamin complexes and harmless food additives.

Close relatives and relatives of a pregnant woman, ideally, should also follow a healthy lifestyle and not eat junk food.

Allowed Products

Products that, according to the advice of doctors, must necessarily be included in the diet of the expectant mother, are presented in the table:

Product	Method of use	Benefit
Beef, beef liver	Stew, bake, grill or steam. Accompany meals with raw vegetables and herbs. Sufficient to consume 2-3 times a week	Contains Record Amounts of Folic Acid Needed by the Fetus
Poultry, rabbit	Use gentle methods of heat treatment; vegetables are suitable as a side dish	The best source of protein for maintaining muscle mass in a woman and building muscle in a child
Spinach, greens	Add daily to all salads, soups, stews, preferably raw	An excellent source of fiber to help flush out toxins from the body and improve digestion
Eggs	Chicken - no more than 5 pieces per week, quail - no more than 12. It is best to cook them, always until cooked - this minimizes the risks of salmonella infection	The egg white is completely digested, and the yolk contains enough vitamin D, folic acid and log fats
Fish, seafood	Simmer, grill, in steam cutlets. Can be eaten up to 6 times a week, best for dinner	Polyunsaturated fats have a beneficial effect on metabolic processes, help to improve skin condition
Seaweed	In any form, except for mayonnaise salads and in pickled form, you can daily	Rich in iodine, the deficiency of which is often observed during pregnancy, especially if the woman previously had thyroid dysfunction
All vegetables, potatoes - in small quantities	It is enough to eat potatoes 2 times a week, boiled or baked. All other vegetables should be eaten seasonally to minimize the likelihood of nitrate toxicity. Preference should be given to green vegetables and those that have a negative calorie content: all varieties of cabbage, carrots, onions, cucumbers, tomatoes, zucchini, bell peppers, pumpkin, beets. Use sparing methods of thermal action, try to use raw vegetables as much as possible	A huge amount of vitamins and nutrients, fiber, prevention of constipation, which often occurs against the background of hormonal changes in the body of a pregnant woman
Cereals	Choose only unpolished, cook for breakfast and in moderation for lunch	Considered to be the best source of energy, there is a lot of fiber in the shell of the grains
Dairy and fermented milk products	Give preference to low-fat, monitor the body's reaction to milk and drink no more than 1 glass per day. Kefir and cottage cheese can be consumed more often both independently and as part of various dishes and cocktails.	Rich in calcium and proteins, fermented milk products help maintain the microflora of the stomach
Fruits	Eaten raw or baked throughout the day, ideal as a snack. Bananas, cantaloupe, grapes, mangoes, dates and figs should preferably be eaten in the morning	Great source of fiber and healthy natural sugars, help cleanse the body
Dried fruits, nuts	About 50 g of dried fruits and 30 g of nuts, seeds per day will be enough. Can be added to morning porridge, eaten as a snack, healthy desserts and energy bars	They quickly satisfy hunger, are considered an excellent alternative to unhealthy desserts, are rich in nutrients and help prevent constipation. Nuts and seeds are rich sources of healthy fats and protein
Cold pressed vegetable oils	Olive, linseed, amaranth, grape - in a dosage of 1 tablespoon per day. It is not recommended to expose to temperature - most of the useful properties in this case disappear	Contains essential fats, has a beneficial effect on digestion

What should be excluded?

The following products are strictly prohibited for expectant mothers:

• fast food;
• fish and meat that have not undergone heat treatment (as part of tartar, sushi);
• smoked meats;
• salted and pickled foods;
• raw chicken eggs;
• homemade dairy products from an unreliable supplier that have not been pasteurized;
• alcohol.

In order not to get fat, it is also necessary to give up sugar and confectionery, sausages, muffins, sugary carbonated drinks, store sauces, and unhealthy snacks.

Menu examples

An approximate menu for every day for a week for a pregnant woman, which will not allow you to gain weight, looks like this:

Day of week	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Oatmeal in water with dried fruits and nuts	Apples	Vegetable soup, brown rice, baked chicken breast, tomato and cucumber salad	Low-fat kefir with sweetener and bran	Zucchini baked with cottage cheese, cheese and herbs
Tuesday	Omelet with low-fat milk and 2 eggs with herbs and vegetables	Energy bar made from oatmeal, prunes, dried apricots, sunflower seeds and walnuts	Steamed turkey cutlets, broccoli and steamed cauliflower	Yoghurt with berries	Seafood salad, cucumber, lettuce, seasoned with lemon juice
Wednesday	Buckwheat porridge with vegetable salad, fresh fruit	Baked pumpkin	Stewed cabbage with chicken	Cheese and whole grain bread sandwich	Lentils, whole grain bread and red fish sandwich
Thursday	Cheesecakes with raisins	Milk jelly with sweetener and berries	Tomato puree soup with herbs, beef liver stewed with carrots and onions	2 hard-boiled eggs	Fish cakes, vegetable cuts
Friday	Rice milk porridge with prunes and pumpkin	Apples baked with cottage cheese and a little honey	Chicken meatball soup, buckwheat porridge, cabbage salad	Low fat kefir	Rabbit stewed with vegetables
Saturday	Oat bran pancakes	Dried fruits	Vinaigrette with green peas	Curd casserole with raisins	Beef liver, vegetable salad
Sunday	Oatmeal made from cereals, milk, cottage cheese and eggs with low-fat sour cream	Any fruit or smoothie	Beans in tomato sauce, salad of carrots, celery and pumpkin seeds, seasoned with vegetable oil	Dried fruits	Durum wheat pasta with seafood

Rarely, about once every 10 days, a pregnant woman can afford to eat her favorite dessert in the morning.

If, in the opinion of the gynecologist leading the pregnancy, the girl has gained a lot of weight and there is a danger for normal childbirth and the condition of the child, then she may be assigned special diets or fasting days. Their essence boils down to cutting back on carbohydrates and increasing the amount of fiber-rich foods: vegetables, fruits. They help to lose extra pounds without harming the health of the woman and the weight of the child.

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN", and that "they don't sew that size." Then at 29, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - at least 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find all this time? And it's still very expensive. Especially now. Therefore, for myself, I chose a different way ...

Many young women today have a fear of pregnancy. And it consists not only in how to bear a healthy and strong child, but also in how not to gain excess weight during this period, to quickly restore your figure and shape after childbirth.

With the right approach to nutrition and the strict implementation of recommendations for a healthy lifestyle, you should not be afraid of such complications.

But let's take it in order.

Weight gain during pregnancy

Weight gain in the range from 6 to 15 kg refers to the norm and does not require undue attention.

• The amount of added kilograms depends not only on your nutrition, but also on the height, weight of the child and the duration of pregnancy;
• Also, such an indicator can be influenced by the constitutional characteristics of the female body, the work of internal organs, the size of the fetus;
• Weight gain increases naturally with multiple pregnancies.

The kilograms gained in 9 months consist of the following:

1. directly the child - 2.5 - 4 kg;
2. blood, the volume of which increases to ensure the required volume of circulation - 1.5 kg;
3. uterus - 1 kg;
4. amniotic fluid - 0.5-06 kg;
5. placenta - 0.4-0.6 kg;
6. an increase in the mammary glands - 0.5 kg (by the way, see the current article Beautiful breasts after childbirth - is it real? >>>).

• Several kilograms of fat can also be stored by the body. They will serve as a kind of depot after the birth of the baby;
• The main weight gain occurs in the second half of pregnancy (about 60%). On this issue, read article 3 trimester of pregnancy >>>;
• If the increase is more than 20 kg, then it is worth considering and taking action, since excess weight can be harmful.

How not to gain extra pounds

The most important thing to do in order to avoid excess weight gain is to organize proper nutrition during pregnancy.

Important! While waiting for the baby, the body needs a lot of energy, but this does not mean at all that you need to eat for two at once. But hunger strikes at this time are contraindicated, since a lack of vitamins and minerals can harm both you and the child.

1. When viewed from the point of view of energy requirements, a woman normally needs about 2000 kcal, and a pregnant woman - 3000 kcal. If a woman is inert and leads a sedentary lifestyle, then the need for a volume of energy decreases;
2. It is also worth remembering that more energy is needed in the second trimester, not in the first.

• The diet must be correct and balanced;
• Foods from which food is prepared must be filled with vitamins, micronutrients.

When organizing your diet, you should adhere to simple rules. Let's take a closer look at them.

The first rule is to have breakfast.

Breakfast for a pregnant woman is simply a must, since the body spends a lot of energy and strength during the night. But this does not mean that you just need to throw something into your stomach in the morning.

1. It is best to organize a light nutritious snack: a cup of tea with a cheese sandwich, vegetable salad or porridge;
2. If you don't have breakfast, then by lunchtime you will have a brutal appetite. At lunchtime, you will be able to eat right away the refrigerator, which naturally, easily leads to excess weight.

Rule two - it is important to specially compose the menu

In order not to gain excess weight, it is important to eat healthily and better - according to a pre-compiled menu. A selected diet will help to include all healthy foods in the diet and provide the body with the necessary substances that are supplied regularly.

Important! It is always worth remembering that snacking on chocolates, sweets and sandwiches can easily lead to fat accumulation and, as a result, extra pounds after childbirth.

You can find the average daily diet in the book Secrets of proper nutrition for expectant mother >>>

Rule three - avoid prohibited foods

If it is difficult to count calories, but you want to eat right, you can go the simple way - eliminate unhealthy foods that contribute to weight gain. Prohibited foods include almost the same foods that should not be eaten by those who seek to observe the principles of proper nutrition. It:

• carbonated drinks (read the article Carbonated water during pregnancy >>>);
• fast foods;
• chips and various croutons;
• sausages;
• smoked and salted products;
• pickled and canned preparations;
• canned food of industrial production.

On a note! When eating in cafes, restaurants and other catering establishments, you should choose the right establishments (a good reputation is important). It is important to make sure that good chefs are working and that all dishes are prepared only from fresh, quality products.

Rule four - don't eat for two

Despite the fact that pregnant women need more energy, it is still not worth eating much more food. The simplest option is to simply add more nutrients to your diet.

Important! You need to listen to your body. If he requires something meaty, then you should definitely eat a little meat. And if you do not want meat at all, you should not force yourself and force yourself to eat food, which is disgusting at the moment.

True, it is not always worth following your desires. For example, if you want to eat before going to bed. In this case, you just need to overcome your desires, rest at night, and in the morning treat yourself to the desired food.

Rule five - physical activity

Many people confuse pregnancy with illness. It is important to take care of yourself during pregnancy, but this does not mean that you need to lie on the sofa and disappear in front of the TV.

Know! You can go in for sports, just not too active and extreme, without threats to the body. The ideal option for pregnant women is: swimming, aerobics, jogging (see the article on the topic: >>>), fitball and so on.

Proper nutrition

Nutrition during the period of pregnancy should be correct and balanced. The ideal option is considered to be food that is cooked on your own from fresh, raw ingredients.

It is better to refuse from semi-finished products and food in public catering points altogether.

When compiling a menu during pregnancy, the diet should be based on the following foods:

1. fish of low-fat varieties (both river and sea) (see in detail in the article Fish and seafood during pregnancy >>>);
2. complex carbohydrates (vegetables, grain bread, cereals, fruits, and so on);
3. meat (preferably red and low-fat varieties);
4. dairy products, but not too fatty;
5. bird.

Remember! In order not to suffer from bacteria and microorganisms that can be found in raw meat and fish, they should be carefully processed. Any meat must undergo high-quality heat treatment, and fresh fish must be thoroughly frozen before cooking.

Another point of proper nutrition is the heat treatment of foods. Frying is highly undesirable, as it is ideal for increasing weight during pregnancy. It is better to cook food in the following ways:

• cooking (can be steamed or in water);
• braising (with this option, you can add water, sauces or other ingredients to the products);
• baking (a great alternative to frying, but without the use of fat and oils).

Important! When baking in the oven, you should not use various sauces to get the taste - they increase the calorie content. It also significantly increases the calorie content and baking with cheese.

Fasting days during pregnancy

If you still have excess weight during pregnancy, then you should seriously think about the question of what to do. It is strictly forbidden to go on strict long-term diets.

First of all, it is important to review your diet.

Attention! Sometimes there is a recommendation of doctors to arrange fasting days for themselves during pregnancy. Such activities should be carried out when edema, gestosis, constipation are established.

The meaning of a fasting day is that a certain product (maybe several) with a low calorie content is consumed during one day. It is important to eliminate salt and sugar from the diet. With this approach, you can lose up to 2 kg per day.

During pregnancy, the following types of fasting days are offered:

The selected product is distributed over 5-6 equal meals. In parallel, on this day, you should drink about 1.5 liters of water.

But remember that a fasting day is a strong stress for the body, and not every pregnant woman can withstand dietary restrictions when you constantly want to eat.

Therefore, it is better to do not fasting days, but light ones. These days you try to eat often - up to 6-7 times a day, but in small portions.

Eat the foods listed above. You can add boiled chicken breast meat - it is low in calories, but it is a protein that is so necessary during pregnancy.

In general, by adhering to simple tips and tricks during pregnancy, you can not be afraid for the weight that you gain. With proper nutrition and an active lifestyle, you will not gain much and will quickly get in shape after the birth of your baby.