Can I Diet To Lose Weight During Pregnancy
Pregnancy is definitely not the time to go on a weight-loss diet, no matter what weight you’re at. Restricting your food intake is potentially hazardous to you and your developing baby. You need enough calories and nutrients to support a healthy pregnancy and baby.
Also, steer clear of carbohydrate-restrictive diets such as keto and Atkins. Your growing baby needs the carbohydrates, and ongoing ketosis caused by these diets can harm a developing fetus.
During pregnancy, you can keep your weight gain within your target range by eating healthfully and exercising regularly. Do your best to:
For more tips, read our article on how to avoid gaining too much weight during pregnancy.
Know How Much Weight You Need To Gain
Being overweight during pregnancy can sometimes change the focus to only losing weight. But the fact is, youll still gain some weight, and it is important to know how much is healthy. After all, there is a human growing inside of you.
Follow these pregnancy weight gain guidelines from the National Institutes of Health, based on your weight before you became pregnant:
- obese : expect to gain 11 to 20 pounds
- BMI between 25 and 29.9: expect to gain 15 to 25 pounds
- normal weight : expect to gain between 25 and 35 pounds
- underweight : expect to gain 28 to 40 pounds
Tracking Blood Sugar For Gestational Diabetes
Tracking blood sugar is the key to managing gestational diabetes. And with the benefit of modern technology, its a snap.
At home-testing entails a finger prick, the insertion of the test strip, and a subsequent blood glucose readout. Its that simple.
An accurate and affordable device such as the Keto-Mojo meter makes life even easier by storing your readings in an app for long-term management. The Keto-Mojo meter also measures ketones, which is useful if youre tinkering with the Keto diet. You can also sync your Keto-Mojo device with the Carb Manager app to effectively track your health metrics along with your macros.
Here are the recommended blood glucose targets during pregnancy:
- Fasting glucose: at or below 95 mg/dL
- 1 hour after eating: between 130 and 140 mg/dL
- 2 hours after eating: under 120 mg/dL
What strategies can help you achieve these targets? Keep reading.
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Losing Weight While Pregnant: What’s Safe And Healthy For You And Your Baby
This article was co-authored by Olivia Mitchell, RDN, IFNCP and by wikiHow staff writer, Jessica Gibson. Olivia Mitchell is an Integrative and Functional Nutrition Certified Practitioner and a Registered Dietitian Nutritionist with a focus on women’s hormones and fertility. Olivia has her virtual practice where she helps her clients dive deeper into often overlooked causes of infertility with a customized diet, lifestyle, and supplement changes. She is also the co-founder of the Natalwork and Lead Nutrition Coach with On The Goga. Olivia received her Bachelors degree in Nutrition Sciences from West Chester University of Pennsylvania and her RDN from The University of Houston.There are 11 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 1,392,924 times.
Losing weight while you’re pregnant is generally not advised by medical professionals even overweight and obese women are almost always advised to gain weight during pregnancy. However, there are things you should do to prevent yourself from gaining unnecessary weight during your pregnancy. Here’s what you should know.
Why Are Collagen Supplements Not Recommended
While collagen supplements are extremely useful for women, the use of these supplements when carrying a child might not be in your child’s best interest. The main reason collagen supplements should not be used while you are pregnant is that doctors do not recommend their use. Most doctors oppose using dietary, herbal, or other supplements aside from prenatal vitamins.
While this might seem like a bias of sorts, there is a very good reason why doctors are opposed to collagen supplements in particular. Like most dietary supplements, collagen supplements are not regulated by the Food & Drug Administration . Usually, the FDA regulates new medications and foods to ensure they are safe for human consumption. Unfortunately, dietary supplements are in a gray area that the FDA cannot regulate.
Because the FDA does not regulate collagen supplements, there is no guarantee that the supplements you purchase are free of harmful ingredients. This risk is especially prevalent in pregnant women who need to consider their child’s health. Without FDA oversight, using collagen supplements requires you to find a reliable vendor that does not take shortcuts.
There is another major issue with collagen supplements that might give pregnant women pause before using them. There have been virtually no studies assessing collagen peptides’ effects on pregnant women. This means there is no evidence suggesting that the effects of collagen will be as effective on pregnant women or be completely safe.
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It Is Safe To Start Exercising During Any Month Of Your Pregnancy
Yes the sooner, the better, to give you time to get the benefit of your exercises. Being as fit as you can during your pregnancy can also help you recover after you give birth and will ease some of the aches and pains of your constantly changing body. You may have to adjust your exercise.
You can modify your exercise with:
- Wider stances when you squat
- Smaller stances when you lunge or changing to single-leg squats
- Avoid lying on your belly after 12 weeks of pregnancy without supports to reduce abdominal pain.
Be sure to avoid lying flat on your back sometime starting in the second trimester, but definitely between 24 to 28 weeks. This can increase your risk for orthostatic hypotension, which is a form of low blood pressure that can lead to dizziness, lightheaded sensations and shortness of breath. The reason you need to avoid lying flat for long periods is because thats when a baby can put too much pressure on your vena cava, a large vein in our abdomen, which can decrease blood flow to the baby.
Avoid sit-ups and crunches. They can cause unnecessary stress on the pair of muscles that run vertically up the front of your abdomen. However, there are many core strengthening alternatives that can be completed. I highly recommended seeing a physical therapist who specializes in how the body changes during and after pregnancy.
You may have to avoid or change your exercise if you have:
- Shortness of breath
What To Eat When 1
‘During the first trimester, your baby is very small. This means theres not a huge difference in calorie intake ,’ says Melinda. Folic acid is essential during this period, and ideally should be taken for six weeks before you conceive. In the first 28 days of pregnancy, there’s lots of cell division in the embryo, and neural tubes are developing.
Folic acid reduces the risks of spina bifida, birth defects, miscarriage and low birth weight. You should take a folic acid supplement of at least 400mcg daily throughout your pregnancy, as it’s difficult to get enough from food alone.
During these early days, the inner-layer cells of the embryo will become your baby, and the outer layer of cells the placenta. Research shows that the growth of the placenta is directly linked with the mum’s food intake and that a healthy, well-nourished woman builds a better placenta.
The placenta is the nutrition highway between you and your baby. So you need to ensure your diet is packed with nutrient-dense fresh and unprocessed foods.
If you haven’t already, now is the time to cut out all the nutrient-zappers such as alcohol, cigarettes and caffeine. Toxins from these can pass through the placenta to your baby.
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Is Eating Grapes During Pregnancy Safe
Its a very common question that many new parents have- Can I eat grapes during pregnancy? And the answer to this is yes but in a limited quantity. Not only eating grapes during pregnancy is safe but extremely healthy as grapes are good source of natural minerals, vitamins and other key nutrients required to body. So it is certain that its just a myth about eating grapes in pregnancy. Moreover eating grapes during pregnancy boosts metabolism of mother which is just more beneficial for both mother and the baby.
As everything has its pros and cons same way eating grapes during pregnancy also has . Anything in excess is not good so any pregnant women should intake limited amount of grapes that would help in the nourishment and development of babies. Also if a pregnant women has any kind of blood sugar level problems then they must simply avoid eating grapes as grapes have high sugar concentration in them which could let in the increment of blood sugar level in the pregnant lady body which is not just good for baby and the mother both. Also grapes can cause gas and bloating so it must always be consumed in limited quantity. Even doctors recommend to avoid eating grapes in third trimester as it produces heat in the body which is not good for both the baby and the mother.
Consult With A Registered Dietitian
If its determined that losing weight is important for the health of your pregnancy and for a healthy delivery, you will need to work closely with a healthcare provider to ensure that you are getting the nutrition and calories you need, both for yourself and your growing baby.
Again, since healthcare providers rarely recommend weight loss, when they do, they will be working carefully with you to ensure that the weight loss is done in a safe manner.
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Why Do I Need Complex Carbohydrates While Pregnant
Complex carbs give your body the energy it needs to keep you going and growing throughout your pregnancy. Theyâre also packed with fiber, which helps with digestion and preventing constipation, often a concern for pregnant women.
Complex carbs include:
- Whole grains like oats, brown rice, whole-wheat breads, and pastas
Food Cravings During Pregnancy
Food cravings during pregnancy are normal. Although there is no widely accepted explanation for food cravings, almost two-thirds of all pregnant women have them. If you develop a sudden urge for a certain food, go ahead and indulge your craving if it provides energy or an essential nutrient. But, if your craving persists and prevents you from getting other essential nutrients in your diet, try to create more of a balance in your daily diet during pregnancy.
During pregnancy, your taste for certain foods may change. You may suddenly dislike foods you were fond of before you became pregnant. In addition, during pregnancy, some women feel strong urges to eat non-food items such as ice, laundry starch, dirt, clay, chalk, ashes, or paint chips. This is called pica, and it may be associated with an iron deficiency such as anemia. Do not give in to these non-food cravings — they can be harmful to both you and your baby. Tell your health care provider if you have these non-food cravings.
If you have any problems that prevent you from eating balanced meals and gaining weight properly, ask your health care provider for advice. Registered dietitians — the nutrition experts — are available to help you maintain good nutrition throughout your pregnancy.
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Yet Healthy Ketotm Emphasizes Nutrient
Keto is typically a very nutrient-dense diet filled with healthy fats and moderate protein. The version I recommend, my Healthy KetoTM, has lots of vegetables in addition to fats and protein, to ensure youre consuming an adequate amount of essential nutrients.
How could eating this way be unhealthy for a fetus or infant?
On the keto diet, your focus is on reducing carbs to keep your blood sugar and Fat Storing Hormone levels low. Doing so potentially sets up your babys body to be able to regulate their own blood sugar and Fat Storing Hormone levels, lower their potential of being too large because of maternal diabetes, and reduce their risk of obesity.
Yes, there are articles stating that a low-carbohydrate diet is dangerous to a fetus however, if you read the details youll discover that the articles mostly regurgitate outdated nutrition advice based on the guidelines in the food pyramid that have been shown to be unhealthy. They recommend far too many servings of carbs and dairy, and far too little healthy fat.
Plus, of course, the pyramid contradicts a healthy ketogenic diet.
When I dug into the research, I discovered that most of the articles assumed you were going on keto while pregnant to try to lose weight, something I think we can all agree is the wrong focus.
And you know something? Theres a recommended food for your baby thats actually harmful. Keep reading this may surprise you.
Metabolic Status Of Pre
Average body weight and blood glucose of KD female mice did not statistically differ from those of SD female mice prior to mating. However, prior to mating, the serum ketone and cholesterol concentrations of KD female mice were significantly elevated, and their serum triglyceride concentrations were significantly lower compared with those of SD female mice , as anticipated for the KD diet .
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What Is The Best Food To Eat During Pregnancy
The best food to eat during pregnancy depends on the trimester you are in.
“The best foods to eat for the first trimester are lean meats, as these are a good source of iron and protein,” says Dr Aragona.
“Yogurt is key as the calcium and protein will support bone structure, while edamame bean pods are packed with vegetarian protein, calcium, iron and folate and are a great food to snack on throughout the day.”
And that’s not all. “Kale is also a good food to have as it includes fibre, calcium, folate, iron, vitamin A, C, E and K. Plus, bananas, beans and lentils are a good general food to have throughout pregnancy as they are full of iron and fibre,” says Dr Aragona. “Ginger products, such as ginger tea or ginger chews, will reduce any nausea in the first trimester.”
In the second trimester? “The second trimester is pretty similar to the first in terms of what you should be eating,” says Dr Aragona. “You want to ensure you are eating enough food and getting the vital nutrients you need to support your babys growth development during this second trimester. You should increase your protein intake, so lean meats, nuts, tofu, eggs, fish and lentils are good foods.”
Reached your third trimester? “Vitamin C, K, fibre and vitamin B1 are really important,” says Dr Aragona. “You should be getting these nutrients if you are having a varied and healthy diet. You should also be aware that in the third trimester you should be eating 200-250 calories more a day.”
What To Eat When Pregnant: Diet For A Healthy Pregnancy
Discover what to eat to ensure you stay fit and healthy throughout your pregnancy
Knowing what to eat when pregnant can feel overwhelming. You want to pick the right foods for you and your baby, but conflicting advice can often cause confusion.
But, don’t worry. That’s why we’ve done the research for you and listed everything you need to know about what to eat when you’re expecting. And it’s no wonder you want to get things right, as eating well when pregnant is essential. “The food you eat fuels your body and your body fuels your baby,” says Melinda Nicci, founder of health and wellbeing app Baby2Body.
“Your diet does have a direct impact on your health, as well as your babys health,” adds Melinda. “Research shows eating a nutritious balanced diet during pregnancy is linked to good cognitive development , healthy birth weight , and can reduce the risk of many birth defects. Your body cant properly support you or your baby without all the essential nutrients it needs.”
From golden rules about what you should be eating, to the truth about nuts and even a handy guide on what you should be eating more of during certain periods of your pregnancy, we’ve got everything you need to eat for you and your baby covered.
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Incorporate Movement Into Your Day
ACOG states that as long as you are experiencing an otherwise healthy pregnancy, exercising during pregnancy is safe. Maintaining a consistent exercise program will help the woman to recover faster after delivery and to lose weight quickly after pregnancy, says Kravat.
If you have never exercised before, you will want to take it slow, but for most birthing parents, incorporating moderate-intensity exercises is fine. ACOG contends that the safest exercises for pregnant people include walking, swimming, gardening, and stationary biking, along with yoga and Pilates .
What To Eat When 16
Your baby’s senses are developing now. Hearing develops at 16 weeks, although the ear isn’t fully formed until the 24th week, and towards the end of this trimester her eyes begin to open.
Vitamin A plays an important role in visual and hearing development. Vegetable sources of vitamin A, called betacarotene, are the safest. So add carrots and yellow peppers to the menu.
‘Whole grains like rice, almonds, eggs, oranges, green leafy vegetables and salmon are all essential right now,’ says Melinda.’
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