Hannah's background
Hannah has successfully dieted in the past, and wants to lose weight gained during her pregnancy following a healthy diet and exercise plan. She has a busy schedule but manages to cook from scratch almost exclusively. She is keen to become more active in her daily routine and plans to exercise three times a week.
Hannah has a 12-week-old baby, and is part breastfeeding. She was diagnosed with Insulin dependent diabetes during her pregnancy and continues to work with a diabetes team to establish her insulin regimen.
To lose weight safely while breast feeding it’s important to follow a healthy balanced diet and include foods from all of the food groups. This is also essential for managing Diabetes.
This diet plan
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Is low in fat, especially saturates (animal fats that are linked with heart disease). But it still includes heart-healthy mono unsaturates like olive oil.
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Is packed with foods with a low/medium glycaemic, like pulses, oats, fruit, veg, whole wheat pasta and bread and new potatoes. Foods with a low GI value keep blood sugar levels steady helping to give you sustained energy.
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Is rich in whole grains, including wholegrain breads, oats and whole wheat pasta. These foods contain fibre to keep you fuller for longer.
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Is packed with fruit and vegetables. These foods are low in fat and calories but high in fibre, vitamins and minerals.
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Packed with calcium-rich foods like low-fat dairy products, oily fish and pulses.
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Packed with iron-rich foods like lean red meat, oily fish, eggs, pulses, green leafy veg and fortified breakfast cereals.
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Provides around 2000 calories each day. This should help you lose up to 2lb a week.
"To lose weight safely while breast feeding it’s important to follow a healthy balanced diet"
Hannah’s eating plan is based on some very simple principle
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Start the day with a substantial breakfast
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Where ever possible choose fresh ingredients and cook from scratch as much as possible- don’t panic though- all the recipes in the plan are very quick and easy. They can all be on the table within 30 minutes!
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Don’t get het up with counting calories- instead focus on eating nutritious foods, and where possible prepare your food yourself so you know exactly what goes in there.
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Eat regularly
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Snack on fruit to achieve your 5 a day and curb hunger
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Eat until you are satisfied not stuffed
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Eat vegetables or salads with every meal
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At lunch and dinner, choose either filling proteins like lean red meats, poultry, fish, eggs, pulses or unsalted nuts as the main part of your meal AND
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Low glycaemic, slow release carbohydrates like baby new potatoes, cous cous, basmati rice, sweet potato, grainy breads, oats and whole wheat pasta
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The eating plans are designed to help you lose 1-2lbs per week.
