The Pre-Pregnancy Planner by Josleen Wilson

Author:Josleen Wilson [Wilson, Josleen]
Language: eng
Format: epub
ISBN: 978-0-307-49735-2
Publisher: Crown
Published: 1986-01-15T00:00:00+00:00

The Best Weight-Loss Program Before Pregnancy

Any weight-loss program you choose before pregnancy should be protein-sparing. This means that you take in enough protein to replace the amount of protein being used by your muscles. But you don’t take in enough to cause weight gain. A good protein-sparing diet is low in fat (10 percent), moderate in carbohydrates (40 percent), and relatively high in high-quality protein (50 percent). Such a program has the benefits of a low-calorie diet, without the hazards of muscle wasting. It sets the stage for fat loss while maintaining the body’s blood sugar levels and energy.

Studies indicate that calorie levels as low as six to eight hundred calories a day were safely maintained on this kind of program over prolonged periods. However, a more gradual weight-loss program, between eight and twelve hundred calories a day, is better in preparation for pregnancy.

The protein can come from a variety of lean meats, fish, eggs, or cheese—or from a well-balanced protein powder made from a variety of sources. (Soy powder alone is insufficient.) Even if you include skim milk in your weight-loss diet, you will need a calcium supplement to get your calcium intake up to sufficient pre-pregnancy levels.

Carbohydrates should be balanced between whole grains and starchy vegetables (cereal, yams, potatoes) and green vegetables. Carbohydrates can also include small amounts of unrefined sugar foods such as fruits and vegetable juices. (You should dilute fruit juices.)

There should be enough fiber from vegetables and whole grains in the diet to promote intestinal regularity and prevent constipation. If not, a natural fiber such as oat bran or flax seeds may be added daily.

Some vitamins and minerals may need to be supplemented—this depends on your physical condition. It is essential to combine any weight-loss program with exercise, particularly aerobic exercise.

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