Blogging Pregnancy

Can I Diet During Pregnancy?

The one time in your life you should eat with abandon is during pregnancy. Pregnancy is not a time to diet, unless by “diet” you mean eat healthily. During the second and third trimester of pregnancy most women will need to consume roughly 300 extra calories each day to help support their growing infant.

These calories are important to help nourish your baby and provide you the energy you need to carry your baby to term. Most women who are normal weight will need to gain between 25 and 35 pounds during pregnancy. Women who are overweight when they become pregnant will need to gain less, but still need to gain roughly 15 pounds during pregnancy. Women who are underweight during pregnancy typically can gain between 35 and 45 pounds on average.

These pounds should come in the form of nutrient dense foods jam-packed with vitamins, minerals and energy. Think of food in fact during your pregnancy, as a prime source of energy.

Eating for Two During Pregnancy
Some women get the mistaken impression they need to “eat for two” during pregnancy. This is a misconception. You don’t actually need to eat enough calories to sustain two people. 300 extra calories each day equates to roughly one bagel with some peanut butter or a cup of yogurt and half a bagel. It does not equal four doughnuts and a cake.

If you diet during pregnancy you may deprive your baby and your body of vital nutrients it needs to grow and flourish. You may be more at risk for having a low birth weight baby or baby with complications.

Where Do All The Pounds Go?
During pregnancy most women will gain between 25 and 35 pounds, though this varies considerably from woman to woman. Here is a rough estimate of where some of those pounds go during pregnancy:

• 7-9 pounds – Your baby.
• 7 pounds – Maternal fat, protein and nutrient stores.
• 4 pounds – Extra weight associated with increased blood volume during pregnancy.
• 4 pounds – Fluid retention during pregnancy.
• 1-2 pounds – Extra weight associated with breast enlargement during pregnancy.
• 1-2 pounds – Weight associated with growth of the uterus.
• 2 pounds – Amniotic fluid around baby.
• 1-2 pounds – Weight of the placenta.

Of course, these numbers are simply averages that vary from woman to woman.

Losing Weight After Delivery
Many women will find they lose between 10 and 20 pounds in the weeks following delivery. You should not embark on a rigid diet after delivery, especially if you plan to breastfeed your baby. In fact, breastfeeding burns an extra 500 calories every day!

Most women will slowly lose all the weight they gained during pregnancy with a smart, sensible diet that includes foods from each of the food groups. Gradually as your body recovers from labor and delivery, you can start exercising. This will help speed your weight loss. You want to take things easy at first however, to ensure you give your body enough time to recover from labor and delivery.

With my first two pregnancies I gained a whopping 45 pounds. I did gain more than expected, and did go a bit overboard during pregnancy. However, I lost almost all the weight within 4 months each time. My last pregnancy, I only gained 28 pounds, and at just 3 weeks after delivery, I have lost almost ¾ of that weight.

I am not dieting, simply eating well and running after my children. Remember, when it comes to weight gain and weight loss, moderation is the key to success. If it takes nine months to put on, it may take nine months to take off, but not always. The key is having fun and eating healthily, while taking time to enjoy your baby after delivery. Consider walks with your baby or mommy and baby yoga classes after delivery to help speed your recovery and promote your weight loss.