Giving birth to a child is a life-transforming moment for a woman. For many, post-pregnancy days are filled with insecurities, sleepless nights, uncertainties, healing uterus, birthing scars, unappealing body. Sadly, instead of embracing motherhood, many lactating mother’s can’t stop worrying about their body image. They rush for unplanned diet and workouts. Diet for breastfeeding mothers to lose weight affects the quantity and quality of breast milk for the child. Thus, affecting the baby’s nourishment and well being. So here we bring for you a perfect Weight loss diet plan for lactating mothers in India. 
Weight loss diet plan for lactating mothers in India
While you are breastfeeding your baby, your body uses extra calories to produce milk. And while the baby is sucking on your breast, your body produces a special hormone called “oxytocin”. This hormone facilitates weight loss by bringing the uterus back to its shape. Hence lactation actually supports weight loss.
It may seem like you are preventing yourself from losing post-partum weight gain. Many fear that a decrease in the calorie intake may affect the supply of milk to their babies. Actually, new-born require constant feeding which in turn leads to sleep deprivation and mid-night snacking or lack of energy to prepare balanced meals.
So, it is necessary to make a more informed approach. Ensure you follow a sensible diet plan or consult a nutritionist who can help you with planning the diet accordingly. Our Diet for breastfeeding mothers to lose weight will guide you.
Important Tips on weight loss while breastfeeding your baby:
Here are some important tips on what things you need to keep in mind while you follow a Weight loss diet plan for lactating mothers in India.
General tips on eating :
- Healthy eating is of the utmost importance for lactating mothers. A well-balanced protein, fats, and carbohydrates is a must.
- Avoid fad and crash diets. They will meddle with your body’s equilibrium and metabolism.
- So no GM diets and no Keto diet. No paleo diet and no low carb diet. Follow a well planned balanced diet, that has all micros and macros intact for better nourishment of your baby through milk.
- Breaking down your daily calorie needs into several mini-meals during the day helps you to supply constant milk and keeps your metabolism high thus burning more calories.
- If hungry in between meals, snack onto some nuts, khakra, murmura, dhokla, makhana, salted popcorn, multigrain crackers, soya sticks, chikkis, sprouts, and fruits.
- Use smaller plates to consume your meals hence avoiding overindulgence.
- Eat slowly and chew your food a little longer. You need to relish your food to satisfy your taste buds.
- Ensure you don’t gulp down the food in rush. Sit down on the floor/dining table or chair, relax, enjoy and eat.
- Be aware of your portion sizes of the foods you consume.
Nutrients that are important in the Diet for breastfeeding mothers to lose weight :
- An extra serving of milk and curds should be had to increase the intake of calcium.
- Include protein-rich foods like milk, curds, whole eggs, paneer, lean meats, nuts, whole pulses.
- Include healthy fats like ghee, coconut oil, almond oil, butter, cream in moderation as it helps to burn body fat and improve hormonal balance.
- Ensure you stick to more filtered oil rather than refined ones.
- Supplement your meals by using complex carbs wholesome foods like bajra, barley, jowar, bran flakes, and millets.
- Replenish your vitamins and minerals by consuming 5-6 servings of fresh fruits and vegetables.
- Make up your iron and folic acid to prevent anemia and to regulate your hemoglobin levels.
- Level up your Vitamin D levels by soaking in the morning sunshine as it helps in the absorption of calcium.
Foods to improve lactation (galactagogues) :
- Foods to improve lactation (galactagogues) must be incorporated to produce enough milk. Include foods like almonds, garlic, ragi (finger millet), spinach, fenugreek seeds, fennel seeds, sesame seeds, poppy seeds, Panjiri, bottle gourd, dill leaves, and methi can be consumed.
- Check the article on the Indian diet plan for lactating women suitable for both normal and c section deliveries.
- Read benefits of Methi seeds, benefits of Almonds, Health benefits of Ragi and benefits of Bottle gourd.
Food-specific tips for Weight loss diet plan for lactating mothers in India :
- As much as possible, avoid consuming oily and spicy foods as the taste and flavors get transferred to the baby through milk.
- If you are a fan of consuming sea fish, make it occasional as the mercury may be passed through breast milk and hinder the baby’s development.
- A liberal intake of fluids is essential as the production of milk is dependent on the number of liquids consumed. Keep yourself hydrated by drinking water, green or herbal teas ( caffeine-free), herbal infusions, juices, soups, and buttermilk.
- Opt for fresh fruit juices instead of aerated beverages.
- Smoking and drinking should be avoided as they affect the growth of the baby.
- Always choose foods with little or no sugar added in Diet for breastfeeding mothers to lose weight.
- Pay more attention to what your body says. If you are craving for a particular unhealthy food, distract yourself and ensure you choose a healthier alternative.
Weight loss diet plan for lactating mothers in India; Sample diet plan
Here is a sample of the weight loss diet plan for lactating mothers in India. A diet for breastfeeding mothers to lose weight.
| Meal timings | Menu | Quantity |
| On waking up | Milk | 1 glass |
| Panjiri mix | 1 tbsp | |
| Breakfast ( 9 AM) | Sprouted moong and spinach dosa/chila | 2 no |
| Tomato ginger chutney | 2 tbsp | |
| OR | ||
| Vegetable Dalia (broken wheat) | 1 cup | |
| Vegetable raita | 1 cup | |
| OR | ||
| Boiled eggs | 2 no | |
| Whole wheat bread | 2 no | |
| Mid-morning (11 AM) | Buttermilk | 1 glass |
| Soaked almonds | 20 no | |
| OR | ||
| Pomegranate | 1 no | |
| Herbal infused water | 1 glass | |
| Lunch (1 PM) | Green leafy salad/sprout salad/quinoa salad | 1 cup |
| Chapathi/ fulka/ roti | 2 no | |
| Panner gravy/ Garlic rasam/bottle gourd sabji | 1 cup | |
| Carom seeds (ajwain) / fennel seeds water | 1 glass | |
| Mid-evening (3 PM) | Coconut water/green tea/ ragi porridge | 1 glass |
| Evening snacks (5 PM) | Wheat crackers/ murmura/khakra/makhana/dry fruit chikki | 1 cup |
| OR | ||
| Mixed laddu (almonds, poppy seeds, sesame seeds, coconut, jaggery) | 1 no | |
| Pre-dinner (7 PM) | Fenugreek seeds water | 1 glass |
| Dinner (8 Pm) | Red rice | 1 cup |
| OR | ||
| Fulka/ Chapathi | 2 no | |
| Dill leaves/ methi sabji | 1 cup | |
| Curds | 1 cup | |
| Baby carrots | 2 no | |
| Bedtime (10 PM) | Milk | 1 glass |
| Ragi malt | 1 Tsp |
Note – The quantity mentioned in the diet plan may be insufficient if you are feeding Twins and triplets. If so, please comment below and let us know, we will modify it for you.
Also, read – How to lose pregnancy weight to know about the exercises that you need to do. When to start and what should be the intensity?
EndNote
Along with the diet, moderate exercise will help to improve the quality of the milk, boosts energy levels and stimulate to shed few pounds gradually. However, wait for 6 to 8 weeks before starting any regime and consult your physician/gynecologist before starting off or if you face any problem.
Each individual is different and each body reacts to diet and exercises differently. So, do not lose hope if you are finding difficult to shed weight. Each one has a different pace and as long as you are burning more calories than consuming, the weight loss process becomes easier. Always remember that you gained weight slowly and you will lose weight slowly. It is important to remember every time that, the goal is to lose weight gained during pregnancy. If you would like to shed below your pregnancy weight, then your body may or may not co-operate with this Diet for breastfeeding mothers to lose weight. You may need a different diet plan after some time.
So, we hope this Weight loss diet plan for lactating mothers in India helps you find your pre-pregnancy body soon 🙂 All the best.
Hi,
I have a twins. They are 4 months old. I am partially breastfeeding. I want to shed postpartum weight. Can you please send me the modify one? Also I take dairy free diet because my twins have cow milk protein allergy and can’t take soya too.
Thank you
Hi Bhaswati ,
Thank you for reading at dietburrp. We will have to plan a personalized diet for you. Please see this page : https://www.dietburrp.com/diet-services/
4 months baby
You can have everything … the restrictrions are mostly for the first 4 months only … whatever you have been avoiding , you can start adding little little quantity if these foods back in your diet.
so mam is there not like that not to eat like potato and in fruits like banana mango as thought these foods are increasing weight
diet for general weight loss , and for a feeding mother is different.
Mam need to know what all vegetable and fruits to be avoided while doing this Lactating diet
how many months old is your baby ?
4 months baby
mam please reply is there any ALT i can change in lunch or dinner as chicken or mutton, if so what i can do for it and how much can i take
avoid mutton , you can have chicken as chicken soup basically any chcken dish with very little masala. 100 gms in a meal. then increase to 200 gms if the baby is comfortable and doesnt has gas formation after the feed.
So Mam in lunch can i change it with Panner gravy/ Garlic rasam/bottle gourd sabji as chicken curry sometimes and in dinner also can i change it with Dill leaves/ methi sabji / also somtimes can i use masoor dal right or channa dal
yes … avoid channa dal in dinner .. have it for lunch
Mam i am 26 years and i am 111 after delivery and also breastfeeding. i have now knee pain what diet i can do for losing weight and same time not to effect breastfeeding.
when have yopu delivered ? are you breast feeding your baby ? if yes then follow the plan in the article above. if not , check our weight loss plans.
I have delivered on June 2 2021 and yes i am breastfeed and also working mom too and my baby is now running 3 months please help me to reduce this over weight
you can follow the diet plan in this article.
Mam for how many months should i continue this plan and is there any alternative which i can change and within a week how many kg will i lose and will this be the same plan for all the time
Hi , You can follow it till your baby complete 8 months. please see thius :
How to lose pregnancy weight – https://youtu.be/AgHoaLBhdwQ every thing is discussed here
Hi I am 30 mother of 22 month toddler breastfeeding, 1 m 5 6inch my weight is 74 how to loose weight and diet plan
you can follow the plan in the article. it will help.
Hello madam my weight98kg my height5.6C section delivery 1 month back please reply me I am My target is 40 kgs age 22
https://www.dietburrp.com/how-to-lose-pregnancy-weight/
Hello madam my weight98kg my height5.6C section delivery 1 month back please reply me I am My target is 40 kgs
Hiiii mam I am 38 year and have one 8 year boy and second one is ten months my weight is 79 and height is 5.6 plz suggest me my diet plan and excise routine
If you are lactating , the diet plan in the article will help. If you need a personalized diet plan , please check this page – https://www.dietburrp.com/diet-services/
Hi mam I have twins can u share me modified diet plan for me
the same plan will work for you as well.
Mam I am 18 year old 50kg weight & my height5.2 my beby 1 year old & I also breast feeding I want to weight loss plz help me mam
you look to be in the right weight range .. have you mis written it ?
Hi , Thank you for providing such a detailed article . The tips and general eating habits are actually applicable to the breastfeeding phase as well . The sample diet plan was of immense us to me as all of the items are available and i just had to consume the right proportion of my meals .
im glad we could be of help to you 🙂
How many kg lose in a week
1 kg
I am 26 year old mom and my current weight is 87 KGS and I want to lose weight. I breastfeed my baby. How much calories I need to take in order to lose weight and to meet lactation need.
all the related information is provided in the article.
Hi mam my pregnancy weight gained to 100 and after delivery it is not getting reduced. I started diet and walking for 30 minutes a day and shuttle for 20 mins but still there is no change,☹️ can you suggest me perfect diet plan and my height is 175cm
you can follow the diet in the video / article above …. for personalized diet plan , please check this – https://www.dietburrp.com/diet-services/
Hi I am zara my age 30 and height 5.1 inches my weight 72 kg I also breast feed my 7 old baby I want to weight lost which diet I should follow
start by following this diet plan above. check this video – How to lose pregnancy weight – https://youtu.be/AgHoaLBhdwQ this has a sequence of diet plans that you can follow
Hi Mam.. I am mother of 3 months old baby and BF my son. I have backpain issue as well. Can you please provide me diet plan. Thanks in advance.
diet plan for back pain ? well it is more to do with your postures and weight.
Hi mam,I am a working women having 7months old baby and 6yrs old kid, had C section difficult to exercise, can you tell me the perfect diet plan and I am vegetarian, my height is 5.4 weight 84kg.
hey smitha , if you can not do a full fledged workout , you can just make a point of walking 4 times a day for just 5 or 10 mins . even this will work . for diet you can either follow what is mentioned in the article or get a personal diet plan from us.
Hi, i am mother of 2 girls age 4years n 4 months respectively, i had my c section 4 months back and my baby is having a tongue tie due to which she was not having a good latch so now she takes both expressed breast milk (3 times a day) and top milk. My weight is 97kg and height 5.3 inches, please suggest me more intense diet, tips and workout techniques. Thanku
please see this – Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
Hi, i am mother of a 4 months old through c section, my weight is 97kg and height 5.3 inches as my baby is tongue tie she takes both expressed breast milk 3 times a day and top milk. Please suggest me an intense diet, tips and workout regmie. I have no health issues.
Thank you
please see this – Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
Hi, i am a working women not getting time for exercise, so can you tell me the perfect diet plan, my height is 5.3 and weight is 60 kg
https://www.dietburrp.com/how-to-lose-weight-fast-without-exercise-in-1-month/ check this
Hi Payal ji
Dear mujhe 620 triglycerides hai
My age is 32 year & weight is 96 kg
Height 5.11 dear I was working in printing press 7.30Am to 8.00pm duty
I was not getting time to exercise I was in Saudi Arabia please help me for fast diet plan thank you God bless you
https://www.dietburrp.com/how-to-reduce-triglycerides-level-in-blood/
Mam I had C-section delivery 3 months age 25 high 5.2 weight 80 kg weightloss karna chataho diat plan chahea. pls mam
Hi Payel,
I am 35 years old nursing mom & a sedentary worker. I also have to do little household work. My current weight is 62kg.Suggest a proper diet plan for abundant supply of breast milk.
https://www.dietburrp.com/home-remedies-to-increase-breast-milk/ check this
Hi madam im 27 years old girle my weight is 67kg and hight is 5.3, im trying get pregent but not geting precency since from 2 years 8months help me for this
https://www.dietburrp.com/indian-diet-plan-for-conceiving/ check this
I am PCOD patient mujhe apna weight kam karna hai aur Main PCOD PCOD Ke Karan conceive nahi kar pa Rahi Hoon please kuch help Kijiye jisse mera wait jaldi loss ho jaaye Aur Main conceive kar paunga my weight is 95 kg my height 5.5 please help
https://www.dietburrp.com/pcos-indian-diet-plan-to-get-pregnant-conceiving-pcod/ check this
Hi Payal, i am 28 yrs old ,my daughter is 5 months now. I am following your diet since 3 weeks but not able to loose weight. my weight is 67 kg and height 4.11 inches. My pregnancy weight was 72 kg. Can you please suggest some more tips.
Hi ,
Have you started walking ? if you walk for 30 mins 2 times a day or 1 hour at 1 o in a day , you will lose good weight
hlw mam
My weight is 80kg height is5.4
As i have removed my gall bladder
It just 30days
We are planning for make baby so can u please suggest me diet plan
Thank you
you need to wait for some time , let your body get used to the gall blader removal , so that your digestion gets back on track . after which you can check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
I am trying for weight loss since long but not able to maintain weight after weight loss. Kindly guide me for same.
Hi MITIXA ,
WHAT IS YOUR CURRENT WEIGHT , AGE AND HEIGHT.
Hi mam i am 25 yrs old. My c section delivery 3 months my weight 80kg and height 5.2 inches but not able to losse weight . Can you please suggest some more tips..
all the tips and diet plan is mentioned in the article above
Hello mam
Mam ur plans are really awesome.
Mam can u plz suggest me the diet plan to loose weight.
I m nursing mother with ht- 4’11” Nd wt -65…
Hi Mannu ,
Thanks for your kind words . We are glad you like our work. You can follow the diet plan mentioned in the article above.
Hi madam
I am saranya, age 28, height 165cms and my weight is about 89kgs, I am having 2 kids, one is 3 yrs old and another one is 9 months old and I am breastfeeding. Both are c sec.
Initially I was 96 by Jan and slowly it reduced due to household works.
I have just started few workouts like crunches, planks, squats and few yoga postures..
I have stopped drinking milk r coffee..
Avoided chocolates ice creams ect,
Shall I follow GM diet.
I have already did GM diet 3 4 times before pregnancy.
Is there any special diet to reduce weight.
I need to reduce my weight to 75 to 70 kgs by Dec end.. Is that a possibile things..
What should I do to make it happen
My target is to reach 58to 55 please help in reaching my goal.
Hi Saranya ,
you have a very big target to hit , and believe me , only GM will never get you this far … these are short term diets that you can follow once a month for weight loss , and shed some 2-3 kgs with them , and then spend rest of the week eating healthy low calorie diet plan .
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.
Hello Payal I am 32 years old. I am 5.3 inches in height and 86 kg in weight. I am 27 kg overweight. I have two children. Second child is 15 months old. I have hypothyroidism since last five years.I am on 75 mcg thyroxin medication.I weighed 86 kg after child birth and I am still weighing the same after 15 months.I am still feeding my baby.please help me how can I loose my excess weight. Please advise me the right diet and exercise needed.
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 payal, my son is 9 months old can i do intermittent fasting (skip breakfast) my weight is 75, ht 5.1. pls reply
if you are not breast feeding , you can do it ….