A Safe Approach to Nutrition & Weight Loss
Bringing a baby into the world is a life-changing experience, and the postnatal period can feel overwhelming as you adjust to new routines, disrupted sleep, and the demands of caring for a newborn. With so much on your plate, nutrition often takes a backseat, yet it plays a crucial role in your recovery, energy levels, and overall well-being.
This article will guide you through simple and quick postnatal meal planning while ensuring your body gets the fuel it needs—especially if weight loss is a goal. However, it’s important to approach postnatal weight loss with care, ensuring that you nourish your body adequately rather than deprive it.
Understanding Caloric Needs in the Postnatal Period
Many postnatal individuals feel pressure to lose weight quickly, but drastic calorie restriction can be harmful—especially during a time when the body needs more energy, not less. Whether you are breastfeeding or not, the postnatal period is a time of increased metabolic demand due to:
Tissue repair after pregnancy and birth
Hormonal shifts that impact energy levels and hunger cues
Lack of sleep, which can lead to increased cravings and stress-related eating
Breastfeeding, which requires an additional 400-500 kcal per day to support milk production (Neville et al., 2014)
If weight loss is a goal, it’s important to do so gradually. Research shows that slow and steady weight loss (0.2-0.5 kg per week / 0.5-1 lb per week) is more sustainable than rapid weight loss and is less likely to result in muscle loss, fatigue, or a negative impact on milk supply (Lovelady et al., 2000).
A calorie deficit—where you consume fewer calories than you burn—is the key to weight loss. However, this deficit should be modest (around 250-500 kcal per day) to avoid excessive fatigue, hormonal imbalances, or under-fueling your body.
Macronutrients: The Right Balance for Postnatal Recovery
Eating well in the postnatal phase is about fueling your body, not depriving it. A well-balanced diet should include:
1. Protein (15-25% of daily intake)
Protein is essential for muscle repair, hormonal balance, and keeping you full for longer. Aim for 1.2-1.6 g of protein per kg of body weight (0.54-0.73 g per lb) (Phillips, 2016).
Some easy sources:
Greek yoghurt
Eggs
Lean meats (chicken, turkey)
Tofu, tempeh, or lentils
2. Healthy Fats (20-35% of daily intake)
Fats support hormonal health, brain function, and energy levels—especially important if you’re sleep-deprived. Prioritise:
Oily fish (salmon, sardines) for omega-3s
Nuts & seeds (chia, flaxseeds)
Avocados & olive oil
3. Carbohydrates (40-55% of daily intake)
Carbs often get a bad reputation, but they are vital for energy—especially if you are breastfeeding or struggling with fatigue. Choose:
Whole grains (oats, brown rice, quinoa)
Fruits & vegetables
Beans & legumes
Restricting carbs too much can lead to low energy, cravings, and hormonal imbalances (Moran et al., 2016).
Simple & Quick Meal Ideas for Busy Postnatal Days
Between feeding, changing nappies, and managing sleep deprivation, complicated meals are the last thing you need. Here are some easy, balanced options:
Breakfast: Overnight oats with Greek yoghurt & berries
Lunch: Wholegrain wrap with hummus, chicken & avocado
Dinner: One-pan salmon with roasted sweet potatoes & broccoli
Snacks: Boiled eggs, cottage cheese with fruit, peanut butter on wholegrain toast
These meals take 10-15 minutes to prepare and provide a balance of protein, healthy fats, and complex carbs to sustain energy levels.
How to Approach Postnatal Weight Loss Safely
If your goal is to lose weight, it’s important to be patient. The longer it takes to reduce weight, the more likely you are to keep it off long term (MacLean et al., 2015). Rapid weight loss can lead to muscle loss, increased stress, and difficulty maintaining milk supply if breastfeeding.
Tips for Sustainable Postnatal Weight Loss
✔ Eat enough calories to fuel your body—never go below 1,800 kcal/day if breastfeeding (Institute of Medicine, 2005)
✔ Prioritise protein & fiber to stay full and prevent cravings
✔ Focus on strength training (when cleared for exercise) to build lean muscle, which helps with metabolism
✔ Stay hydrated—dehydration can cause hunger cues and fatigue
✔ Be kind to yourself—postnatal weight loss is a slow process, and that’s okay
Final Thoughts
Your postnatal recovery and nutrition should be about nourishment, not restriction. Eating balanced, simple meals will help fuel your body, support recovery, and give you the energy to take care of your baby. If weight loss is a goal, take it slow—your health and well-being are the priority.
References:
Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
Lovelady, C. A., et al. (2000). Weight loss and lactation: A review of the literature. Journal of the American Dietetic Association, 100(10), 1103-1108.
MacLean, P. S., et al. (2015). Biological factors associated with weight regain after weight loss in women. Obesity Reviews, 16(6), 451-470.
Moran, L. J., et al. (2016). The effect of a low-carbohydrate diet on polycystic ovary syndrome: A randomised controlled trial. American Journal of Clinical Nutrition, 104(2), 501-507.
Neville, C. E., et al. (2014). Breastfeeding, energy balance, and body composition in women. Advances in Nutrition, 5(6), 649-659.
Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13(1), 1-9.