It’s natural for breastfeeding mothers to feel the need to eat more, but they also don’t want to gain weight and wish to maintain their fitness. This can be a difficult equation for most mothers, especially those who follow the advice of grandmothers who recommend doubling the amount of food during pregnancy and breastfeeding. Unfortunately, this often leads to significant weight gain. Postpartum, while breastfeeding, it is crucial for mothers to understand the different types of hunger they may experience, particularly during the winter season. Dr. Nora Al-Saadi, a consultant in clinical nutrition, shares insights on 5 common types of hunger during breastfeeding, their causes, and tips on how to deal with them:
1. Craving Sweets
Many breastfeeding mothers notice an intense craving for sweets, particularly before their period, or even when they don’t have a regular monthly cycle. This is because breastfeeding causes the body to lose a lot of fluids and sugars, as breast milk is primarily made up of water. However, the mistake many mothers make is indulging in sugary foods and drinks, which can lead to weight gain.
How to manage:
Instead of sugary snacks, try eating complex carbohydrates that take longer to digest and will keep you full for longer, such as whole-grain bread or brown rice.
A spoonful of honey, dates, and small amounts of dried fruits can also satisfy your sugar cravings without the calorie overload.
For a quick snack, try whole-grain toast with a little natural jam, which provides energy without excess sugar.
2. Hunger Due to Inadequate Food Intake
It’s normal to feel intense hunger after breastfeeding, especially if you haven’t been eating enough throughout the day. As a breastfeeding mother, your body is consuming a lot of calories to produce milk, and if you’re not eating enough, it can lead to intense feelings of hunger.
How to manage:
Plan ahead and keep prepared meals in the fridge. For example, you can store cooked lean meats, hummus for protein, boiled eggs for a quick snack, and some grains like bulgur or quinoa that are rich in vitamins.
Prepare easy-to-grab meals in advance that are nutritious and filling, ensuring you can eat without having to leave your baby alone for long periods.
Make sure to consume meals that include a balance of proteins, healthy fats, and complex carbs to keep you energized and full.
3. Hunger While Breastfeeding
It’s common for mothers to feel hungry as soon as they begin breastfeeding, even if they just had a full meal. The reason for this is often dehydration. When breastfeeding, your body uses up a significant amount of fluids, which can lead to feelings of hunger due to the body’s need to replenish.
How to manage:
Make sure to drink at least 4 liters of water per day, spaced out throughout the day.
Drink additional fluids like soups, milk, or fresh fruit juices (without added sugar) to keep yourself hydrated.
Always keep a water bottle nearby while breastfeeding and sip regularly to stay hydrated and reduce feelings of hunger.
4. Psychological Hunger
Psychological hunger occurs when you feel the need to "reward" yourself after breastfeeding, especially when you’re tired or stressed. This is a form of emotional eating where you crave comfort food or indulgent treats as a way to cope with fatigue or the demands of motherhood.
How to manage:
Avoid rushing to satisfy cravings immediately. Take a moment to reflect and consider your options before grabbing food.
Choose small portions of your favorite foods rather than overindulging. This will help satisfy the craving without adding extra calories.
Try healthy alternatives like air-popped popcorn, nuts, or a small serving of dried fruits.
Engage in other activities to relieve stress, such as going for a walk in fresh air, which can help take your mind off food.
5. Hunger Due to Feeling Cold
Cold weather can trigger hunger, as the body burns more calories to stay warm. This can be especially noticeable during winter when the body uses energy to regulate its temperature, and breastfeeding mothers may feel hungrier due to the additional energy needed to produce milk.
How to manage:
In cold weather, opt for warm, hearty meals like lentil soup, chickpea stew, or roasted sweet potatoes, which are nourishing and provide long-lasting energy.
Include foods that are rich in essential nutrients but won’t cause excessive weight gain, such as roasted vegetables, lean meats, and whole grains.
Avoid high-calorie comfort foods like fried snacks or sugary drinks. Instead, focus on nutrient-dense foods that support milk production and keep you feeling warm.
General Tips for Breastfeeding Mothers to Increase Milk Supply Without Gaining Weight:
Start breastfeeding as soon as possible:
Try to initiate breastfeeding right after birth, even before the umbilical cord is cut, to encourage milk production and enhance bonding.
Create a comfortable and private breastfeeding environment:
Choose a quiet, relaxed space for breastfeeding to reduce stress and promote a positive experience for both mother and baby.
Address breastfeeding challenges early:
If you face difficulties like cracked or inverted nipples, seek help from lactation consultants or attend workshops on breastfeeding to overcome these issues.
Maintain a healthy and balanced diet:
Focus on nourishing foods that support your health and energy levels, and ensure you're drinking plenty of fluids. Prioritize natural juices, water, and herbal teas to stay hydrated and energized.
Take care of your body and health:
Dedicate some time to self-care and focus on maintaining your physical health and fitness. A balanced diet, regular light exercise, and proper sleep will help keep you energized and support your postpartum recovery.
By being mindful of the types of hunger you experience while breastfeeding and how to manage them, you can nourish your body and maintain your health and energy, while also providing the best for your baby.
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