Post-Pregnancy Diet Plan For Weight Loss That Works

by | May 4, 2024 | Weight loss | 0 comments

Post-Pregnancy Diet Plan For Weight Loss


Pregnancy is a selfless journey filled with love, laughter, and, of course, a few sleepless nights- all just to see a little bundle of joy with cute little eyes, hands, and feet. 

Now that your precious one is here, you will start thinking about yourself. You feel that you have gained a few extra pounds and are not the same as how you looked before. But you know what? It is completely natural to go out of shape. 

Though you should embrace your change, you shouldn’t let that hold you back from feeling confident, healthy and fabulous. If you want to lose weight and are determined, go ahead and do it. But remember that losing weight is a process and not a one-night story. 

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A balanced diet will be the best start to your post-pregnancy weight loss. In this blog, we will look into the post-pregnancy diet plan for weight loss, ensuring it meets the demands of increased breastfeeding and post-pregnancy recovery. Read till the end to know more about it. 

Why do you gain weight in pregnancy?

Well, the reason for your weight gain is the changes your body experiences to accommodate and protect the growing baby. Though the weight gain serves a purpose, it is necessary to understand that the extra pounds during pregnancy are 

  • The weight of the baby
  • Placenta
  • Amniotic fluid
  • Increased blood volume
  • Breast tissue
  • Enlarged uterus
  • Fat protein and nutrient stores

After you deliver your baby nine months after carrying it, you might stay on the higher side of the weight scale because of 

  • hormonal changes
  • increased calorie intake
  • reduced activity levels during the pregnancy

But don’t lose hope. It is highly possible to come back to normal. 

Understanding post-pregnancy nutrition

After pregnancy, your body will have a slow metabolism, and your energy needs change. You need to breastfeed your little one and, at the same time, nourish yourself too. Simply put, you need to fuel your body with good stuff. 

The food you take after pregnancy should strengthen your body and help it recover from birth. It should be well-balanced and rich in essential nutrients, support and promote your health and breastmilk production, and at the same time help you shed those extra pounds. 

When to start dieting after pregnancy?

We understand that after delivering the baby, it might strike hard that you have gained a few pounds extra, and you want to rush to lose them. 

But you know what? It’s better not to. 

It is because you should give your body the rest it deserves after everything it has gone through in the last nine months. You should give it time to heal and cope with new motherhood. 

The wellness experts and dieticians of VeCura Wellness recommend the general rule of thumb- waiting until your postnatal check-up, i.e., around six to eight weeks postpartum. 

Also, it is always better to consult the healthcare provider before getting into any serious weight loss diet plans that could do potential harm to your body and the feeding baby. 

Know the rules before starting the weight loss diet!

  • It is crucial to know that any crash diets, restrictive fads or extreme calorie-cutting diets are a big no-no before starting the weight loss diet after pregnancy. 
  • You are a breastfeeding mother, and your body needs a steady supply of nutrients that help boost milk production and keep you energised. 
  • You should focus on a balanced, nutrient-dense meal that includes fruits, vegetables, lean proteins and whole grains.
  • You should stay hydrated all day and eat small but frequent meals. 

How to lose weight while breastfeeding your baby?

Did you know breastfeeding helps burn up to 500 extra calories daily? Yes! It helps you lose weight, even without you trying. But to do it safely and healthily, you should get nutrients that are enough to keep you and your baby happy and healthy. 

Follow this to strike a balance.

  • Eat nutritious meals
  • Don’t cut calories too drastically
  • Gradually increase physical activity

Post pregnancy diet plan for weight loss

We have put down the sample post-pregnancy diet plan for weight loss to start your fitness journey. Feel free to mix and match and experiment with the choices. 

– Breakfast

  • Sprouted moong salad: You can soak moong dal overnight, and the next day, strain the water and, in a bowl, add tomatoes, lemon juice and chaat masala to the moong. You have your healthy breakfast ready.
  • Vegetable upma: You can cook semolina with vegetables, mustard seeds, curry leaves and spices. 
  • Masala Omelette: Start by whisking eggs and pouring the mixture on the tawa. Add onions, tomatoes, chillies and coriander, and once it is ready, serve it with whole grain roti or brown bread. 

– Lunch

  • Rajma Chawal: You can cook kidney beans with spices and serve them with brown rice for a power-packed lunch. 
  • Chana Dal with brown rice: It is the wholesome, protein-rich meal your body needs!
  • Stir-fried vegetables with jowar roti: You will enjoy these crunchy veggies with a low-glycemic index jowar roti. 

– Snacks

  • Roasted makhana 
  • Crispy roasted chickpeas
  • Fresh fruit salad 
  • Nuts and seeds
  • Greek Yoghurt
  • Veggies and hummus

These options are light, fibre-rich and filling. You can opt for seasonal fruits and have them with hung curd. And for roasted snacks, ensure you toss them well with turmeric, chilli powder and chaat masala. 

– Dinner

Dinner options include

  • Spinach and paneer: You can start by sauteeing spinach, adding paneer with spices, and serving with brown rice or roti.
  • Fish curry with brown rice: Start by cooking the fish in a flavourful gravy of onions, tomatoes, and spices and serve with brown rice.
  • Tofu stir fry with vegetables and whole grain Noodles: A vegan-friendly delight suitable for dinner and rich in protein and nutrients.
  • Mixed vegetable soup: You can boil vegetables in water with spices and serve them hot.
  • Methi Mutter with Brown Rice: You can combine methi leaves, peas, and brown rice for a warm, soothing meal.

– Hydration and herbal teas

Here are some tips

  • No matter how packed your day is, keep drinking plenty of water.
  • Take herbal teas like chamomile, hibiscus, and cinnamon, as they help with breastfeeding and metabolism.

Indian superfoods for post-pregnancy weight loss

Here are some Indian foods that can help you with post-pregnancy weight loss goals. Include them in your meals to lose weight in a healthy manner. 

– Foods to eat

  • Dals, legumes and lentils (loaded with protein and fibre)
  • Green leafy vegetables (foods that are highly rich in vitamins, iron and calcium)
  • Fish, lean meat, and tofu (they are the power-house of protein sources)
  • Oats, millet, and other whole grains (they are slow-releasing carbs that help with digestion)
  • Fresh fruits and vegetables (loaded with nutrients, vitamins, and fibre)
  • Spices like  turmeric, ginger, and cinnamon (loaded with anti-inflammatory properties)

– Foods to avoid

Here are some foods that will have a negative impact on your health and weight loss process.

  • High-fat and fried foods
  • Refined flour
  • Excess caffeine 
  • Heavy dairy products
  • Added sugars

Ignore these at any cost because they can cause blood sugar to spike, lead to weight gain, are hard to digest and leave you feeling sluggish.  

When can you expect to lose weight after following the diet?

As we mentioned before, losing weight should not be considered a race- it’s not something to rush and win or something that can change overnight. Miracles do happen, but weight loss in a night cannot! 

Once you have started the post-pregnancy diet plan for weight loss and exercises, you can expect to lose somewhere between 1 to 2 kgs per month. (on an average- 0.45 to 0.9 kg per week)

You should understand that everyone’s body is different, and weight loss varies depending on one’s metabolism, activity level, and genetics. 

So, do not compare your progress with someone else’s; take it slow and steady by listening to your body. 

Tips to lose post-pregnancy weight loss

Follow these to accelerate your post-pregnancy weight loss goals.

  • Start exercising, be it going for a walk, doing yoga or taking a dance class- start now, move your body!
  • Rest is as important as everything else. Getting adequate sleep supports healthy hormone function, which is vital for weight loss.
  • Start loving your new self since it can help reduce stress and anxiety, which can also lead to weight gain. 
  • Continue breastfeeding since it aids in effortless calorie burn daily. 
  • Be mindful of your intake, maintain portion control, and avoid overeating. 
  • Do not hesitate to reach out to friends, family or a healthcare professional when you need support. 

Remember, you are not alone, and plenty of people are rooting for every step you take. 

If you are wondering what else you can do to lose weight after pregnancy, presenting VeCura Wellness for you!

Postpartum Weight Loss/Inch Loss at VeCura Wellness!

After one year of delivering the baby, instead of trying diets or exercises, nursing mothers and C-section mothers can approach VeCura Wellness for safe, permanent, quick, and healthy weight loss that is also scientifically approved. 

Our Ultratone treatment for postpartum weight loss/inch loss helps you get in shape after pregnancy. By taking our session, you can expect a reduction in tummy fat, toning, firming of the skin, inch loss, etc. 

Located in Chennai (T Nagar, Anna Nagar, OMR), Pondicherry, Coimbatore, Trichy, Madurai, and Salem, we use FDA-approved technologies and machines. Our wellness experts and dieticians recommend treatments and diet plans accordingly that suit your body’s needs. 


Post-pregnancy diet plan for weight loss works wonders with patience and dedication. All you have to do is nourish your body, feel good about yourself and embrace this transformation into motherhood. Here’s to your health, happiness and the beautiful adventure- cheers! 

Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.

Frequently Asked Questions (FAQs)

1). How can I lose weight fast after pregnancy?

After obtaining clearance from your healthcare provider, focus on a well-balanced, healthy diet and incorporate regular exercise, such as walking and pelvic floor exercises, for postpartum weight loss. Taking scientifically-approved treatments from VeCura Wellness also helps. 

2). What foods are good for postpartum weight loss?

Foods that promote healthy postpartum weight loss include lean proteins (fish, poultry, chickpeas, lentils), whole grains (brown rice, millet), green leafy vegetables, fruits, nuts, and seeds.

3). How do I reduce my tummy fat after pregnancy delivery?

To reduce tummy fat after pregnancy, engage in physical activities like walking and core strengthening exercises and follow a nutrient-dense diet consisting of lean proteins, whole grains, and fruits and vegetables. You can also take up FDA-approved treatments from VeCura Wellness. 

4). Is it necessary to tie the stomach after delivery?

It is not necessary to tie the stomach after delivery, as this practice, known as “belly binding” or “postpartum corseting,” does not aid in weight loss or reduce abdominal muscle separation (diastasis recti).

5). Can we eat rice after delivery?

Yes, you can consume rice after delivery in moderation as part of a well-rounded meal plan, but opt for brown or semi-polished rice to minimize refined grains’ consumption and maintain wholesome nutrition.

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