Question:

Throughout my pregnancy I gained about 20kg. I'm currently breastfeeding at the moment but would really love some hints or even if possible a diet to follow to help me to lose weight, quite fast, without affecting my milk supply — if that's possible.

Response:

It is important for breastfeeding mothers to have a well-balanced diet rich in all the essential nutrients needed during this important time — for their health and their babies. Good nutrition when breastfeeding positively affects breast milk quantity (nutrient levels) and quality.

You should aim to have a nutritious well-balanced diet containing good quality protein, complex carbohydrates and healthy fats. Most mothers naturally lose weight when they breastfeed. By limiting foods such as refined processed foods, saturated fats and sticking to natural unprocessed foods you should be able to lose those extra kilos. Exercise is also an important part of any weight-loss program, so try to get out with the pram and go for a big walk each day.

Here are some healthy weight-loss tips to follow:

Eat small meals often. This will help to speed-up your metabolism, stabilise blood sugar levels and promote weight loss. Skipping meals will actually encourage the body to lay-down fat, as it sends your body into "starvation mode" — slowing metabolism and leaving your body more inclined to store what you do eat as fat.

Fresh and unprocessed is best. The majority of your diet should be made up of fresh, unprocessed foods that are rich in vitamins, minerals, antioxidants and fibre. Processed, packaged foods are generally devoid of much original goodness and are high in saturated and trans fats, salt and sugars.

A diet rich in processed food is associated with increased risk of becoming overweight. Eating a well-balanced, wholesome diet of fresh fruits, vegetables, legumes, nuts, seeds, wholegrain cereals, dairy and soy foods, eggs, fish, lean meat and poultry will provide your body will all the essential nutrients for good health and to help you maintain a healthy weight.

Increase good quality, low-fat protein. Protein foods have a low GI and help to stabilise blood sugar levels in the body, which in turn will help curb sugar cravings and prevent you snacking on sugary carbohydrate foods. Some healthy protein choices include nuts and seeds, legumes, eggs, fish, lean meat and organic chicken, low-fat yoghurt, and soy products.

Choose wholesome complex carbohydrate foods. Choose foods such as wholegrain breads and pasta, whole oats and muesli, brown rice, quinoa, buckwheat, amaranth and root vegetables such as beetroot, pumpkin and sweet potato.

Eaten in moderation as part of a well-balanced diet, these foods are important sources of sustained energy, fibre, B vitamins and vitamin E. Choosing these foods over refined "white" carbohydrate foods will help you maintain a healthy weight and help to keep blood sugar and insulin levels balanced.

Eat the right type of fat. Fat is an important part of the diet, especially when you are breastfeeding, but it has to be the right type. Limit the amount of saturated and trans fats in your diet as they will promote weight gain and increase the risk of cardiovascular disease. Foods to limit include greasy takeaway food, butter and margarine, vegetable oil, mayonnaise and full-fat dairy foods.

Instead, include moderate amount of healthy unsaturated fats such as oily fish (salmon, tuna, trout, sardines), avocado, nuts and seeds and flaxseed oil. These healthy fats are needed for your health and the health of your baby, needed for brain development and function. Some of these good fats will go through your breast milk to your baby.

For more information visit Lisa's website, Art of healing.