Breastfeeding Diet?

[lilbittie]

Is there such one? I had my little girl 4 months ago and lost 35lbs so far. I am down to the last 10lbs. It is been a battle because the scale and my inches have not moved in the last 4 weeks. I am frustrated and tired of working my hind end off with no gains (losses).

Here's my typical diet
breakfast
2 egg wt and 1 whole egg scambled
1/2 c old fashioned oats with cut up bananna

snack
1 large orange or apple
1 handful of almonds (if I am really hungry)

lunch
3oz turkey luncheon meat with lettuce, tomato, 2 slices avocado, spinach and 1 tbsp olive oil and vinegar dressing in a small flour wrap.

snack
Greek yogurt and 1/2 can tuna

dinner
4oz chicken breast, 1 small baked sweet potatoe, 2 cups green veggies

snack or after workout meal
soy protein shake made with natural peanut butter, blueberries

Monday
Legs and 30 mins cardio
Tuesday
Teach Yogalaties and 30 mins elipitical
Wednesday
Chest, tris and teach spin 55min
Thursday
Shoulders and teach spin 55min
Friday
Back biceps
Saturday
1 hr cardio and various functional exercises

Any advice would be appreciated

 

[superqt4u2nv]

What is your current height and weight also body fat if you have had that done?

 

[lilbittie]

What is your current height and weight also body fat if you have had that done?

I am 5'2" and 137lbs BF is 27%. Don't let my weight fool you. I can be a size 2 and still weigh 130lbs which is why I really hate the scale. I will never weigh 115lbs I'd be a size 00 if I did.

I think that the breastfeeding is really inhibiting my ability to lose these last couple pounds/inches. I don't know how to balance my calories while breastfeeding. I know that the last "10" is the hardest but give me a break.

 

[superqt4u2nv]

I am 5'2" and 137lbs BF is 27%. Don't let my weight fool you. I can be a size 2 and still weigh 130lbs which is why I really hate the scale. I will never weigh 115lbs I'd be a size 00 if I did.

I think that the breastfeeding is really inhibiting my ability to lose these last couple pounds/inches. I don't know how to balance my calories while breastfeeding. I know that the last "10" is the hardest but give me a break.

That is a good thing as muscle weights more then fat trust me I understand I got 4 inches on you and at 135 I wear a size 0 I was just asking weight to get an idea as to where your calories should be at.

I don't think there is a breast feeding diet but just making sure you are making the best food choices. Only thing I think you should be carful with is fish not sure about mercury levels etc.

Your daily calorie intake will be 1370-1644 you need to be eating 5-6 small meals a day.

Diet wise start with a ratio of
40% Protein aiming for at least 140 grams of protein per day
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.

These are approved foods (if it is not on the list you shouldn’t be eating it)

Chicken skinless breast
Turkey skinless breast
Fish (since you are breast feeding I would limit this to 2-3 times a week)
Lean beef
Buffalo
Egg whites
Omega eggs
Skim milk
Low-fat cottage cheese
Wild-game meat
Sweet potato
Steamed brown rice
Oatmeal
Barley
Beans
Kidney beans
blueberries
Strawberries
Fat-free yogurt
Broccoli
Asparagus
Lettuce
Cauliflower
Green beans
peppers
Mushrooms
Spinach
Cabbage
Celery
Zucchini
Cucumber
Onion
Avocado
Sunflower seeds
Pumpkin seeds
Natural peanut butter
dry roasted peanuts unsalted
raw almonds
walnuts
Olives and olive oil
Flax seed and flax seed oil

Notice there is NO SOY or SOY products in the list because it increases estrogen which I am sure you have enough of this will limit your ability to lose weight so cut the soy out ASAP.

 

[superqt4u2nv]

Monday
Legs and 30 mins cardio
Tuesday
Teach Yogalaties and 30 mins elipitical
Wednesday
Chest, tris and teach spin 55min
Thursday
Shoulders and teach spin 55min
Friday
Back biceps
Saturday
1 hr cardio and various functional exercises

Any advice would be appreciated

Since you are doing a good amount of cardio be sure to be timing the carbs around the cardio sessions esepcially the spin classes.