Safe And Effective Diet Plan For Breastfeeding Mothers To Lose Weight

Nimisha Gupta

Nimisha Gupta
Jun 2023

2 min read
diet plan for breastfeeding mothers to lose weight

Table of content

Congratulations, new mom for your bundle of joy! You have brought a precious little life into the world, and your body has undergone significant changes. So, have you been struggling to lose those extra kilos gained during pregnancy? Don’t worry; getting those curves back with a safe and effective diet plan for breastfeeding mothers to lose weight is easy!

Losing weight while breastfeeding can be tricky and challenging, but it’s possible with the right approach. But all you need is patience.

We will share everything you need to know about shedding those pounds without compromising your milk supply or the health of your little one. Say goodbye to crash diets and harmful supplements – it’s time to fuel your body with nutritious foods and adopt sustainable habits that will benefit both you and your baby in the long run. Let’s dive in! 

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Introduction To Diet Plan For Breastfeeding Mothers To Lose Weight

Post-pregnancy weight loss while breastfeeding is a challenging but doable feat that requires both dedication and knowledge. First and foremost, it’s important to understand that weight loss while breastfeeding should be approached differently than weight loss when not breastfeeding. 

Post delivery, your body is going through a lot of changes and is working hard to produce milk for your baby, so it’s important to be gentle with yourself and give your body the time it needs to adjust.

It’s important to remember that every woman is different and there is no one-size-fits-all solution to weight loss. The diet plan that works for one mother may not work for another. 

Thus, listening to your body and finding what works best for you is crucial. Hence, following a meticulously crafted diet plan for lactating mothers becomes essential to support the weight loss journey.

Benefits Of Diet Plan For Breastfeeding Mothers To Lose Weight

There are several ways for postpartum weight loss, but a proper meal plan for breastfeeding mothers to lose weight has many benefits for them. Let’s discuss these benefits:

1. Adequate Nutrition for Mother and Baby

A well-planned diet ensures that breastfeeding mothers receive essential nutrients to support their own health and the production of nutritious breast milk for their babies.

2. Healthy Weight Management

By providing the right balance of nutrients and controlling calorie intake, a diet plan supports weight management without compromising the milk supply or the mother’s overall well-being.

3. Optimal Milk Production

A diet plan that includes nutrient-rich foods supports the production of high-quality breast milk, providing the baby with essential nutrients for growth, immune system development, and overall health.

4. Postpartum Recovery and Healing

 A diet plan that includes nutrient-dense foods supports postpartum recovery, helping the body heal from childbirth and replenishing nutrient stores.

5. Reduced Risk of Nutritional Deficiencies

Following a proper diet plan for lactating mothers helps ensure that they consume a variety of foods, reducing the risk of nutrient deficiencies.

Common Myths About Dieting While Breastfeeding

It is a common misconception that dieting and breastfeeding are incompatible. However, this is not the case! It is possible to safely and effectively lose weight while breastfeeding by following a proper postnatal diet lesson plan

We will debunk those myths for you in this blog so that you can have more clarity to lose weight while breastfeeding meal plans. Here are some common myths about dieting and breastfeeding:

Myth #1: You Shouldn’t Diet While Breastfeeding

You must have heard about this most common myth. The truth is, you can absolutely diet while breastfeeding! Following a diet plan for breastfeeding mothers to lose weight can be a great way to help you reach your weight loss goals. 

Myth #2: You Can’t Lose Weight While Breastfeeding

Another common myth is that you can’t lose weight while breastfeeding. This isn’t true! Many women find that they actually lose weight while breastfeeding due to the increased calorie burn. If you want to lose weight while breastfeeding, focus on healthy eating and exercise habits.

Myth #3: Dieting Will Affect Your Milk Supply

Many women worry that dieting will affect their milk supply. However, this is usually not the case. As long as you’re eating enough calories and getting adequate nutrition, your milk supply shouldn’t be affected by your weight loss efforts.

Myth #4: You Shouldn’t Exercise While Breastfeeding

Exercise is actually very beneficial for both you and your baby! Not only can it help you lose weight, but it can also reduce stress and improve your mood. Just make sure to get the okay from your doctor before starting any exercise program.

Myth #5: Dieting while Breastfeeding is Unhealthy for Your Baby

Dieting and breastfeeding are perfectly safe for you and your baby if done responsibly. As long as you’re getting adequate nutrition and plenty of fluids, both you and your baby will stay healthy during this time.

Vegetarian Diet Plan For Breastfeeding Mothers To Lose Weight

A well-balanced and nutritious diet is essential for breastfeeding mothers to maintain their health and provide adequate nutrition for their infants. Learn more about healthy diet plan for weight loss as it will going to help you more in this journey. Here’s a sample vegetarian diet chart for breastfeeding mothers to lose weight.

Meal 1: Breakfast (7:00 am)

Option 1: Vegetable Upma with coconut chutney and a cup of milk.

Option 2: Oatmeal cooked with milk and topped with fruits, nuts, and a teaspoon of honey.

Meal 2: Mid-Morning Snack (10:00 am)

A bowl of fresh fruits like bananas, apples, oranges, or any seasonal fruit.

Meal 3: Lunch (12:30 pm)

Two wheat rotis, a serving of Rice with Dal for protein

A vegetable curry or mixed veg sabzi (Include Greens)

Salad with cucumber, beetroot, tomato, and carrots.

A small bowl of curd.

Meal 4: Afternoon Snack (3:00 pm)

A handful of mixed nuts like almonds, walnuts, or cashews.

A cup of herbal tea with two wheat crackers

Meal 5: Evening Snack (5:30 pm)

Option 1: Vegetable soup or lentil soup.

Option 2: Sprouts salad with tomatoes, onions, and a sprinkle of lemon juice.

Meal 6: Dinner (7:30 pm)

Option 1: Mixed Vegetable pulao, raita, and grilled paneer or tofu.

Option 2: Whole wheat roti with vegetable curry (such as okra, beans, eggplant, and bell peppers) and a small bowl of curd with salad.

Meal 7: Late-Night Snack (10:00 pm)

A glass of warm milk / A cup of herbal tea.

Optionally, you can have a small handful of dry fruits like dates or figs.

Non – Vegetarian Diet Plan For Breastfeeding Mothers To Lose Weight

However, if you are a non-vegetarian, here is a sample diet chart for breastfeeding mothers to lose weight that can help you meet your nutritional needs.

Breakfast (7:00 am)

Option 1: Scrambled eggs or an omelet made with vegetables like spinach, carrots,  bell peppers, and onions. Serve with whole wheat toast and a side of fresh fruits.

Option 2: Vegetable Poha with a cup of milk.

Mid-Morning Snack (10:00 am)

  • A bowl of fresh fruits like bananas, apples, oranges, or seasonal fruit
  • Optionally, you can have a handful of nuts like almonds or walnuts.

Lunch (12:30 pm)

  • Two wheat chapati along with
  • A source of lean protein like chicken, fish, or eggs.
  • A vegetable curry or sabzi (such as spinach, beetroot, beans, bottle gourd, or cauliflower)
  • Salad with cucumber, tomato, and carrots
  • A small bowl of curd with sprinkled Chia seeds

Afternoon Snack (3:00 pm)

  • A glass of buttermilk / A cup of herbal tea.
  • Optionally, you can have a small handful of roasted chickpeas or peanuts.

Evening Snack (5:30 pm)

  • Chicken or fish soup with vegetables.

Dinner (7:30 pm)

Option 1: Baked or grilled chicken/fish with quinoa or brown rice and steamed vegetables.

Option 2: Chicken or fish curry with whole wheat roti or rice and a side of mixed vegetable salad.

Late-Night Snack (10:00 pm)

  • A glass of warm milk / A cup of herbal tea.
  • Optionally, you can have a small handful of dry fruits like dates or figs.

Remember, the diet plans above are general, and discussing with a healthcare professional or a registered dietitian for guidance is always a good idea. So, don’t hesitate to contact them for that extra support and assurance.

Tips To Follow A Diet Plan For Breastfeeding Mothers To Lose Weight

Mothers should consider a few things when trying to lose weight while breastfeeding. Firstly, it is essential to consult with a healthcare professional or dietician before starting any diet plan for lactating mothers, as they can advise you on the best way to lose weight safely while still providing your baby with the nutrients they need.

Here are a few other post pregnancy weight loss tips to help you lose weight safely and effectively while breastfeeding:

  • Drink plenty (at least 8 to 10 glasses) of water during the day to stay hydrated and help your body flush out toxins.
  • Eat small, frequent meals rather than large ones to help boost your metabolism.
  • Include plenty of fruits, vegetables, and lean protein to keep your energy levels up.
  • Consume Omega-3 rich foods such as flaxseeds, walnuts, and chia seeds, to support brain development in your infant.
  • Avoid or limit the consumption of caffeine, spicy foods, and heavily processed foods, as they may affect your baby’s digestion.
  • Listen to your body’s hunger and fullness cues and eat when hungry.
  • Get regular exercise, but avoid strenuous activities that could exhaust you.
  • Get enough rest and sleep to support your overall well-being.

It’s A Wrap – Diet Plan For Breastfeeding Mothers To Lose Weight

As a breastfeeding mother, it is essential to remember that a balanced diet and moderate exercise program are the keys to successful weight loss. It is also necessary to stay hydrated and ensure adequate rest. Doing so will help support the mother’s health, energy levels, and milk supply for the baby. 

Furthermore, mothers should consult with their doctor or nutritionist to develop a plan that works best for them and their babies. Finally, breastfeeding allows mothers to monitor their health while nourishing their children.

Parth Kholi’s Incredible Transformation: Lost 8 Kgs In Just 30 Days!

Parth Kholi, a dedicated salesman, found himself struggling with weight gain and work stress due to his busy schedule. However, everything changed when he became a part of Fitelo. In just 30 days, Parth managed to lose an incredible 8 kgs, surpassing his own expectations. Not only did Parth conquer his weight loss goals, but he also tackled work stress, demotivation, and unhealthy eating habits along the way. Check out his transformation story below:

Best Time To Eat For Weight Loss

What is the best time to eat for Weight loss?? You must have heard that you should eat before Sunset to maximize your weight loss. Is it true or is just a myth?

We dive deep into the science behind meal timing and provide insights on how to manage meal timings, especially if you work night shifts. Join us as we explore the best practices for optimizing your eating schedule for effective weight loss. Watch the video now and discover the scientific approach to meal timing for your weight loss journey!

Fun Fact

Curd is a Natural Fat Burner!

Did you know that enjoying a bowl of chilled curd during the summer not only helps you beat the heat but also aids in burning fat? Curd is packed with probiotics and promotes a healthy gut, enhancing digestion and metabolism. So, while you savor the refreshing tang of curd, it silently works as your summer slimming buddy. To bas is garmi me thande dahi ka mazaa lijiye and let it support your fitness journey this season! 

Frequently Asked Questions

Can I Start A Weight Loss Diet While Breastfeeding? 

Yes, you can start a weight loss diet while breastfeeding, but it’s essential to do it safely and gradually. Consult with a healthcare professional or a registered dietitian to create a personalized plan that ensures you and your baby receive adequate nutrition.

Can Breastfeeding Mothers Take Weight Loss Supplements Or Pills?

It’s not recommended for breastfeeding mothers to take any weight loss supplements or pills as they may contain harmful chemicals that can pass into the breast milk and harm the baby. The best way to lose weight while breastfeeding is to follow a healthy diet plan and engage in regular exercise.

How Much Water Should Breastfeeding Mothers Drink For Weight Loss?

Breastfeeding mothers should aim to drink at least 8-10 glasses of water per day as it helps maintain milk supply and aids in weight loss. Drinking water before meals can also help in reducing calorie intake.

Are There Any Foods I Should Avoid While Breastfeeding And Trying To Lose Weight? 

Breastfeeding mothers should avoid processed foods, high-fat foods, and foods high in sugar and salt. These foods can lead to increased calorie intake and also cause dehydration, which can affect the milk supply. Additionally, limit your intake of caffeine, processed foods, sugary snacks, and alcohol.

What Foods Should I Focus On In A Breastfeeding Weight Loss Diet?

A well-balanced diet for breastfeeding mothers should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. In addition, aim to incorporate foods rich in nutrients such as iron, calcium, omega-3 fatty acids, and folate.

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Contact Us Today

If you’re a breastfeeding mother looking for a safe and effective diet plan to lose weight, we’re here to help! Our experts at Fitelo are ready to create a safe and effective diet plan customized just for you.

We understand the unique needs of breastfeeding mothers and can provide you with the guidance and support you need to achieve your weight loss goals while ensuring you and your baby receive the necessary nutrition. So, contact us today, and let’s embark on this journey together toward a healthier and happier you!


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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