Our body is a magnificent artwork by God. During pregnancy, the body adapts itself to nurture and nourish the baby. The pelvis of the mother increases to fit the baby, blood volume and blood flow increases, the nutrient supply to the baby becomes a primary function of the body. But it is often accompanied by the nervousness of what will happen to my body now? This Indian Diet to Gain Less Weight During Pregnancy will relieve you from some of your fears. Read this Pregnancy diet plan for obese and overweight women.
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The expectant mother experiences low hemoglobin because of increased blood volume. The blood glucose and albumin levels drop causing water retention in the body. The gastrointestinal motility reduces, leading to constipation, acidity, heartburns, nausea, and vomiting. The major physical change observed is weight gain.
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Most dreadful thought is, will I lose my weight post-delivery? Will I be as fit as I was earlier before my pregnancy? The answer to your question is “yes”. The only care one should take is to gain appropriate weight without compromising the nutrient supply to the mother and the fetus. This Indian Diet to Gain Less Weight During Pregnancy will help you in achieving this
Did you know?
The pre-pregnancy weight plays a major role in determining the inevitable weight gain during pregnancy. Ideal weight gain according to Indian standards is:
Pre Pregnancy BMI (kg/m2) | Total Weight Gain in 9 months (kgs) |
Underweight (< 19.8) | 12.5 – 18 |
Normal weight (19.8 – 23) | 11.5 – 16 |
Overweight (>23 and < 24.9) | 7 – 11.5 |
Obese (>25) | 6 |
The optimal weight gain is about 11 – 13 kgs. The ideal weight gain in the first trimester is 900 – 1800 gms. Followed by 450 gms weight gain every week.
Causes / Culprits for Excess Weight Gain:
Eat for 2:
This is the typical notion observed in Indian homes. The food fed is all high in fat and sugar. The top favorites are the laddoos, badam milk and loads of other dry fruits.
Cravings:
All the midnight cravings for junk street food, ice-creams, and cakes lead to unwanted weight gain.
You may be interested in reading – How to control food cravings
No physical activity:
Yes, pregnancy is the biggest stress to the body. But unless advised, zero physical activity reduces the metabolic rate of the body, piling up fat deposits.
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Indian Diet to Gain Less Weight During Pregnancy:
To go on a diet and losing weight during pregnancy is not advisable. Instead, choose the correct food at a correct time, with an occasional indulgence will do the trick.
Appropriate caloric intake in the combination of exercise keeps the mother and baby healthy. In the first trimester, you need only 50 – 100 calories extra than normal. Additional 200 calories in the second trimester and 300 calories in the third trimester is advised.
Here are some handy Tips for Pregnancy diet plan for obese and overweight women.
Healthy food choices:
Select whole grain cereals:
Whole cereals like whole wheat flour, broken wheat, brown rice, whole wheat pasta, jowar or nachni. The high fiber content in whole grains relieves constipation and gives the feeling of fullness. The crackers like toast, khakra or bread, used to treat nausea should be made from whole grain cereals.
Dals and Legumes:
A power packed food group like dals and pulses fulfills the daily protein requirement of the body. While, on the other hand, overeating of pulses may lead to flatulence and give discomfort to mothers. Thus, use cooked pulses and dals in moderation.
Dairy Products:
Consume at least 3 – 4 servings of low-fat dairy products. Milk and milk products like curd, buttermilk or paneer nourish the body with calcium, phosphorus, and proteins.
Dry fruits and Nuts:
Dry fruits such as walnuts dates and almonds are better choices over cholesterol raising dry fruits like cashew nuts and pistachios. The omega 3 in nuts maintains hormonal balance, reduces the stress levels, blood clotting and nerve transmission in mother. The fetus also benefits by improving the cognitive function and immunity post-delivery.
Animal Protein:
Low-fat lean cuts of chicken, low-fat fishes and egg whites are superior options than red meat. Non vegetarian food supplies the first class proteins, iron, omega 3, calcium and traces of Vit B12. All these nutrients boost immunity and maintain gut integrity.
Fruits and Vegetables:
Include plenty of varieties of fresh fruits and vegetables throughout the day. Minimum of 5 – 6 servings will provide adequate vitamins, minerals, and fiber required during the pregnancy. The icing on the cake is these are low in calories and fat too. The sweet tooth craving can be satisfied with a sweet fruit like a mango or a banana.
Healthy Fats:
Use a restricted amount of oil, ghee, and butter. If taken in excess can lead to a variety of health issues. A MUFA rich groundnut oil or rice bran oil or olive oil can be used in moderation. 15 – 20 gms of visible oil is enough for the day.
Occasional Indulgence:
This Indian Diet to Gain Less Weight During Pregnancy (pregnancy diet plan for obese and overweight women)does not ask the expectant mother to stop indulging in her favorite food. Seldom intake of the most craved food is “OKAY”. Know your calories, your requirements and the food you are eating. Reducing the portion size will help in avoiding weight gain. Couple the high-calorie food with a nutritious salad or soup or stir-fried veggies. Keep at least 2 hours gap between last meal and sleep timing.
Exercise and workout:
After seeing the Indian Diet to Gain Less Weight During Pregnancy, Its time to talk about exercises. A simple walk for 30 minutes will help the mother to keep the mother’s metabolism in check. A person who has a history of a sedentary lifestyle can gradually start with a walk of 10 minutes and increase it to 30 to 45 minutes. Total of 10,000 steps will help maintain the weight and body functionality. Meditation is the best stress buster for pregnancy.
Expecting mothers with a history of regular workouts before pregnancy can continue with their exercises. The only restriction will be to avoid any extra weight bearing exercises which harm the baby.
Pregnancy Diet Plan for Obese And Overweight Women:
Here is a sample pregnancy diet plan for obese and overweight women. This diet plan works well for women who want to gain less weight in pregnancy.
Food Item | Calorie (Kcal) | Protein (Gms ) | Nutri fact |
---|---|---|---|
Early Morning : (7.00 Am) | |||
Rose /elaichi Milk (1 glass) | 150 | 4 | Milk Is the best way to start your day, It will cool the acid rush down. |
Wheat Rusks(1 piece) | 25 | 1 | Dry Carbs helps in Morning Sickness. |
Soaked Almonds (6 pieces) | 50 | 4 | Provides protein and omega 3 acids. |
Breakfast (9.00 Am) | |||
Carrot and palak Stuffed Paratha (1 medium size) | 100 | 3 | Carrots provide fiber and Vitamin A. Improves skin and digestion and reduces the risk of jaundice at birth. |
Curd1 Soup Bowl(1 Soup Bowl) | 75 | 4 | curd Provides calcium, protein, Vit A and D. |
OR | |||
Egg Omelet(2 No.) | 160 | 10 | Eggs are easy to make and the best sources of proteins that help in baby’s growth. |
Toasted Brown Bread(1 slice) | 50 | 1.5 | Dry carbs Help in Morning sickness |
OR | |||
Vegetable oats upama (1 soup bowl) | 250 | 3 | Multi nutrients from veggies and good soluble and insoluble fiber from oats. |
11.00 Am | |||
Apple / Orange / Pomegranate (1 medium size) | 40 | – | These fruits help in maintaining hydration and Ph balance in increasing blood volume. |
12.00 pm | |||
Coconut water / Lemonade (1 glass) | 30 | – | Benefits in constipation, sluggish digestion, heartburn, and urinary tract infections during pregnancy |
LUNCH (1.30 Pm) | |||
Chapati / Phulka(2 no) | 200 | 6 | – |
Dal (1 bowl) | 100 | 3 | Dal has proteins. |
Palak Paneer(1 small bowl) | 150 | 6 | Spinach is rich in folic acid and iron and helps in maintaining a healthy pregnancy. |
sliced tomatoes(2 medium sizes) | 40 | – | Antioxidant lycopene helps in taking care of metabolic wastes. |
4.30 pm | |||
Buttermilk(1 glass) | 40 | 1 | Helps in hydration and heartburn |
6.00 pm | |||
Apple / Orange / Pomegranate (1 medium size) | 40 | – | These fruits help in maintaining hydration and Ph balance in increasing blood volume. |
DINNER (8.00 Pm) | |||
Jowar / bajra roti with ghee (1 tsp )(2 medium sizes) | 200 | 6 | These grain are easy to digest and do not burden the system. |
Mung dal and methi sabji(1 bowl) | 150 | 4 | A good combination of protein and iron for the baby’s growth. |
Kadhi / potato gravy(1 bowl) | 150 | 3 | — |
Koshimbir / salad(1 bowl) | 50 | 2 | Fiber helps in better digestion |
10.00 pm | |||
Milk(1 glass) | 150 | 4 | Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep. |
2 dates (2 pieces) | 25 | 1 | It helps in maintaining Ph balance in the blood due to a rise in blood volume |
TOTAL | 1760 | 56.5 |
Foods to exclude in pregnancy diet plan for obese and overweight women :
- High fatty fried foods tend to increase weight. It also aggravates the acidity and raises the discomfort for the mother during pregnancy.
- Calorie dense desserts are spiked with extra sugar and fat. This leads to weight gain and increases the stress on the body.
- Avoid junk food. Too much simple sugar may lead to high birth weight baby. The baby can have chances of suffering from a cardiac or endocrine disorder.
- Having unhygienic street food exposes our body to harmful microorganisms. Unhygienic food further compromises the immunity of the pregnant mother.
Endnote:
Nothing is impossible. Indian diet to gain less weight during pregnancy sums up to a little care and caution to help the expecting mothers to go through their pregnancy with minimum difficulties. Keep in mind, a perfect balance of “eat”, “sleep” and “exercise” is the key to maintain an ideal weight. We hope our pregnancy diet plan for obese and overweight women relieves you from the stress of gaining extra weight in pregnancy.
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Hi i m 5 month pregnant my vitamin d is 10 and due to this i have severe pain and cramps in my body i m in obese categary what should i do not to gain too much weight and to overcome from vitamin d deficiency
vitamin d supplements you doctor must have already prescribed .. take them and follow the diet in this article. it will help.
Hi, I am 5’5″ and my weight is 82, what type of diet should I follow. My other two children also born with low weight that’s why I am too worried.
u can follow the diet mentioned in the plan above i will help
Hiii doctor
I am having PCOD and I am also overweight
I am 3 months pregnant so what diet should I follow.
You Can follow the one mentioned in the article above
Hi Ma’m,
I also want to know can we lose weight in first trimester as I am obsessed
and I am planning to conceive.
Could u please share some diet plan.I had thyroid and PCOd which are under control now.
please help me out
if you are still in the planning stage, its better to lose weight first and then conceive , weight loss in pregnancy is not really recommended , as it will require severe restriction of calories and might lead to severe deficiencies in you .
Hi
I have few questions please help me out
1.Himalyan pink salt is good to use in daily routine for thyroid and PCOD.
2.is Himalayan salt is good in pregnancy
1] himalayan salt is good in pregnancy, but if you have thyroid , you must use iodized salts. check this – Type of salt – https://youtu.be/_cNcpKQ_6_g
Hello mam,
I have running 5 month of pregnancy and now my weight is 73.4kg n my age 28yr. I want to a managed diet plan so I could not gain too much of weight..Even my feet and ankles swollen..pls suggest me the best solution..
the diet plan mentioned above will help yoyu . dont worry . please check the salt intake , and do not stand much during the day . this will worsen the swelling
Hi Mam.. I am 21 weeks pregnant. I am pre-diabetic and has hypothyroid. I am using 50 my dose of thyronorm. Please suggest me a proper diet.
Thank you
Hi Radha,
https://www.dietburrp.com/indian-diet-plan-for-pre-diabetes-reverse-food-exercise/ you can follow this
Hii i m 5 week pregnant plz tell me diet plan to healthy baby . I m veggiterian.
https://www.dietburrp.com/indian-diet-plan-for-pregnancy/ check this
hii i am weeks pregnant my height is 5.7 and 85 is my weight could u pls suggest my diet plan as i am weught person and i dont look so rhe i am heavy personality pls kindle help me to get a health baby and healthy pregnancy
https://www.dietburrp.com/indian-diet-to-gain-less-weight-during-pregnancy/ check this
I mam my weight is 66 and I want lose weight befor pregnancy we are family planning so plz suggest me diet plan
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi, I have just turned 30. We are now planning for a baby. But i have few concerns:
I am 5’3″ and weigh 71 kgs
The pregnancy will be largely me n my husband’s responsibility as we live alone.
I am confused about how I should manage my weight all throughout pregnancy and what all to eat/not eat so that I can lose it post childbirth
Hi Prerna ,
if you are still in the want to conceive stage , i would like to suggest you that you give a 2 months time , and this phase , ypou aim at losing 5-6 kgs of weight and coming to 65 kgs . and once you reach this stag , you start following a healthy eating pattern , and start taking action to conceive . after you conceive , you can follow the diet plan mentioned above . it will help you in gaining less weight during pregnancy .
Mam I want to know can we lose weight with diet and walking,without doing gym or other activities
My weight is 83.5
yes you can. check this – https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi mam, I’m 29 years old , I’m 5.2’ and weigh 175 lbs. I had a miscarriage at 6 weeks last may. Then my GTT was also positive. Now I’m pregnant again . I’m really worried about my weight and blood sugar affecting my pregnancy. How much calories should I consume in a day ? Any help is much appreciated.
Hi Ann ,
The above mentioned diet plan will help you .