Many new mamas find themselves pregnant when they were trying to lose weight. If you find yourself pregnant at a time when your weight isn’t where you want it, don’t worry! You can burn fat and lose weight safely during pregnancy! Of course pregnancy makes weight loss more challenging, There are cravings, intense hunger, and a natural weight gain that can cause a lot of confusion for diet and weight loss. There are many steps you can take to help combat cravings, burn fat and even lose unhealthy weight during pregnancy.
How do I know if it is safe for me to lose weight while pregnant?
The first step is to talk to your doctor about your pre-pregnancy weight, and your current pregnancy weight. The doctor will take into account your fat percentage, likelihood of diabetes, and how much weight you’ve gained since becoming pregnant.
A simple way to know if you can lose weight while pregnant is to consider your pre-pregnancy weight. Were you over weight before you got pregnant? What is your ideal weight when not pregnant? If you know your pre-pregnancy weight, that will really help determine if you have extra weight to lose during pregnancy. For example, if you feel great at about 140lbs, but were 155lbs when you got pregnant, there is about 15lbs you could potentially lose during pregnancy. There are many factors during pregnancy when it comes to exact pounds, but in general, if you are above your comfortable weight when you get pregnant, then you most-likely have some weight you can lose (of course if you are underweight, this does not apply).
What steps do I take to burn fat while I am pregnant?
There are some simple steps you can take to burn fat during pregnancy that involve diet and exercise. Some minor diet and exercise tweaks can safely allow you to burn fat and lose weight throughout every trimester.
Focus on protein at every snack and meal:
Protein is really important during pregnancy. Protein provides essential amino acides for your growing baby, and it also helps you feel more full after a snack or a meal. Protein also burns more calories during digestion, so you are essentially making your body work harder when consuming protein. Think of protein as boosting your metabolism, and satisfying your hunger! When you feel more full, you also will have less cravings.
Our prenatal protein powder, Bump Dust is a great, delicious way to get in more protein every day. Even better, it is currently being tweaked to fully take the place of your prenatal vitamin, so you can ditch the pill and drink your shake! Starting your day with an amazing, prenatal protein shake is one of the best decisions you can make if you are wanting to burn fat.
Add more steps into your day:
You can easily increase your activity level by adding more steps into your day overall. Especially during pregnancy, it can be very difficult to stay active. As the belly grows, the activity level can slowly decline without even realizing it. There are many affordable step trackers, that will help you set goals. We like to suggest aiming for 10,000 steps a day. This usually involves walking a few miles total, which if you have little ones to chase after, it isn’t too hard.
Keep weight training through pregnancy:
By keeping your muscle mass during pregnancy, you will also be able to keep your metabolism higher, so you can burn more calories. Bodyweight exercises are wonderful for pregnancy as you get bigger, and adding small weights for a full body workout will really help burn calories, build muscle and burn fat.
Do not skip your protein shake after using weights! Your muscles need the protein to rebuild – pregnant or not! A yummy pregancy protein shake is a great way to keep burning fat and calories after your prenatal workout.
Load up on fruits and veggies:
This is obvious, but really important if you want to burn fat during pregnancy. Fruits and veggies are going to keep you feeling full, while also offering a lot of nutrients to your growing baby. Our Bump Dust smoothies are amazing for adding in protein and fruit or veggies all in one. This combo is satisfying, filling and delicious! The additional fiber from fruits and vegetables also help with digestion, which can be difficult at all trimesters.
With these simple steps, you can burn fat and lose weight during pregnancy safely. Sometimes it is the very simple tweaks over time that make a big difference.
Can I diet during pregnacy?
It can be really tempting to diet during pregnancy if you are starting your pregnancy above the weight you want to be at. Dieting can mean very different things.
What you don’t want to do when trying to diet during pregnancy:
Do not greatly reduce calories to lose weight fast
Do not skip meals or fast all day
Do not focus on calories over nutrients
Do not use diet bars, drinks or pills
Instead of thinking of dieting during pregnancy, think of nourishing your body and growing baby. By switching your focus to nourishing your body, then every food choice and meal should be a nutrient-dense as possible. Fruits, vegetables, lean proteins and whole grains and seeds are super foods for pregnancy. Of course Bump Dust is full of so much in ONE powder, we wanted to make a clean, nutrient-dense product that can be mixed up quickly and taste amazing.
Amazing superfoods to help lose weight during pregnancy:
These are just a few of the superfoods for pregnancy, that also help with burning fat because they are full of nutrients. When wanting to burn fat during pregnancy, the most important thing you can do is nourish your body as many nutrient-dense foods. This will enable your body to function optimally, and for growing baby to have as much nourishment as possible.
Many pregnant mamas are looking for a protein powder they can trust during their pregnancy. With so many options on the market, and the concern for ingredients, it can be overwhelming to find one that seems healthy, clean and overall safe for mom and baby. Here at Milk Dust, we wanted to create a twin sister to our signature lactation protein powder, but with a small twist for pregnancy. The reaction from pregnant mamas has been fantastic. Hundreds of mamas have fallen in love with our pregnancy protein powder, and it is important to get into the details on what makes this protein powder so perfect for pregnancy.
Is protein powder safe for pregnancy?
Yes and no. Some protein powders are full of chemicals and artificial sweeteners that aren’t really that great for anyone. Studies haven’t really been done to prove them unsafe for a mother or a baby, but because they aren’t a natural product, it’s usually best to steer clear. Of course this isn’t medical advice, and your doctor will be able to better guide you on which ingredients are safe and which ones aren’t. Needless to say, there is some common sense to be used here, and unknown chemicals and sweeteners are probably not a great idea. Other protein powders, like Bump Dust, stick to as many natural ingredients as possible. Bump Dust, for example, is a protein powder formulated for pregnant mothers It is comprised of natural, plant-based proteins, superfoods, herbs, Tumeric and other amazing vitamins and minerals that aren’t synthetic. Even prenatal vitamins use the synthetic folic acid, rather folate. Bump Dust uses folate (methylated), which is really important considering many woman can’t absorb folate.
With all of that being said, protein powder can absolutely be safe for pregnancy assuming the ingredients are natural. If so, protein powders can be a great way to add additional nourishment for mama and baby.
What makes Bump Dust a great pregnancy protein powder?
Bump Dust takes the amazing nutritional foundation of Milk Dust, and twists the herb blend slightly to make it more pregnancy friendly. Many of the essential nutrients for breastfeeding mamas are really important for pregnancy as well. We toned down some of the lactation herbs like fenugreek and fennel seed (which can still be beneficial for pregnancy!), but kept the brewer’s yeast for the vitamin B content. Each ingredient serves a purpose, and plays a role in nourishing both mama and baby.
Bump Dust also tackles cravings, to help with weight management during pregnancy.
Cravings are a big issue for pregnant mamas, and by offering specific nutrients, Bump Dust can help manage these. A body that is properly nourished with enough protein, vitamins and minerals will not send out cravings nearly as often. Most of the sugar cravings pregnant moms experience are stemming from a lack of protein (eating more carbs and fat), a deficiency in chromium and magnesium, and blood sugar drops. Bump Dust helps by supplying chromium and magnesium, as well as cinnamon bark to help control blood sugar.
Blood sugar imbalances often occur during pregnancy from hormonal changes and changes in diet. Many women start eating more carbs (especially on queasy tummies in the first trimester), which results in fluctuating blood sugar levels. Ingredients like cinnamon bark and Tumeric can help balance blood sugar, and have been used to treat people with diabetes.
How much protein do you need during pregnancy?
According to American Pregnancy Association, experts recommend 75 to 100 grams of protein per day. A typical serving of protein powder contains anywhere from 15 to 20 grams of protein. This is why protein powder can be super beneficial for pregnant mothers to get in the protein they need. This is especially true for pregnant mamas with aversions to meats and eggs, which are good sources of protein as well. If you are super nauseas, smoothies can be very soothing, and a great way to get your protein in without gagging.
What are the benefits of protein during pregnancy?
According to the American Pregnancy Association, protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply. We also have a great nutritional guide for pregnancy and postpartum you can read, which will guide you on how much of specific nutrients you need to eat.
What’s the best way to drink your pregnancy protein powder?
A smoothie is always the best way to drink your protein powder because you are adding in the fresh fruits or veggies for additional antioxidants, vitamins and minerals. You can try our favorite pregnancy protein smoothie, or add your Bump Dust to frozen fruit, fresh spinach and your favorite milk.
You can also use a protein shaker and your favorite milk to mix with your protein powder for a fast and easy drink.
Many pregnant mamas find that protein powder is a delicious and fast way to get in the essential protein. A smoothie can taste like a milk shake, which is perfect for pregnant mamas that can’t stomach various sources of protein.
Should you drink a plant-based or whey protein during pregnancy?
Part of the confusion around protein powder during pregnancy is whether to choose a plant-based or whey-based powder. This is entirely up to you, what you want and what you can digest. Many mamas find that their breastfeeding babies have difficulty with dairy, so our Milk Dust is a plant-based protein powder. We kept this route with Bump Dust as well. Some find that whey or casein protein powders are difficult to digest, so a plant-based protein powder is better. You can get sample packs of many protein powders to give them a try, and see which kind seems to work best for you. Our Bump Dust is a blend of a few different proteins to provide a variety of nutrients and amino acids.
Sample protein-rich, healthy meal plan for pregnancy:
There are many ways to get in a lot of protein, starting with a delicious prenatal protein shake. Here is a sample meal plan that will help you get in the protein you need as a pregnant mama.
Breakfast: Protein Smoothie 1 scoop Bump Dust, 2 hand fulls of spinach, half cup of frozen blueberries and milk of choice.
Snack: 3 ingredient pancake with eggs, bananas and oat flour (many recipes on pinterest!) and drizzle of honey.
Lunch: Chicken salad with hard-boiled eggs, feta cheese, cherry tomatoes and a drizzle of blue cheese dressing
Snack: Hummus with carrots and cucumbers
Dinner: Ground turkey with cauliflower rice, black beans and salsa
These are some samples of meals you can make to ensure you get all the protein in you need while pregnant, while also staying super healthy and managing your weight gain.
There are many steps you can take while still pregnant to help your body create lots of colostrom right away, and keep on making a healthy milk supply soon after birth. Ensuring a healthy milk supply once baby arrives is really important for most mamas, especially if you’ve struggled with breastfeeding in the past. If this is your first baby, breastfeeding can seem even more overwhelming. There are some simple, straight forward steps you can take now, that will encourage a healthy milk supply when baby arrives.
Can your milk come in before birth?
No, not really. Technically, the hormone levels won’t allow your breasts to start creating breast milk if you are still pregnant. Estrogen levels are really high during pregnancy, and then they drop very low while breastfeeding. This allows for higher levels of other hormones and chemicals that signal lactation, which can’t really happen during pregnancy.
Here are 5 steps you can take to safely encourage your body to produce milk right away:
Start eating a lower-sugar diet:
Focusing on quality, high protein and healthy fats is really important towards the later stages of pregnancy. This helps with the extra weight gain, and it also will keep your estrogen levels from getting too high.
Sugar not only provides major highs and lows in mood and energy, it can also disrupt one of the most powerful hormones in the body: insulin. And insulin is closely connected to all of the other hormones in your body, including estrogen and testosterone.
Of course, the last few weeks or even months of pregnancy sometimes bring the worst cravings, fighting those cravings with healthy foods is essential to your hormone balance, and thus your ability to produce breast milk. Milk production is all about hormone and chemical balance in your body. If you are eating foods that throw things out of wack, your body is going to have to work harder to perform as it should. Our protein powder, Milk Dust, is an awesome protein powder for pregnancy as well because of the essential nutrients, sweet taste and protein. Pregnancy smoothies are an amazing way to help combat these sugar cravings and prepare for breast feeding.
Start using lactation herbs:
Lactation herbs have been studied both with science and anecdotally. This means that there are a few studies proving they can increase milk supply, as well as hundreds of years of use in lactation with women all over the world. It can be said that a women knows her body better than science, so here at Milk Dust we try to combine the two. We chose specific lactation herbs that have been shown to increase milk supply, as well as used for many years to support lactating women.
The herbs that have been shown to help increase milk supply are:
There are many ways to start consuming these herbs during the end of pregnancy. Of course, you need to check with your doctor for approval to ensure you don’t have any risk of preterm labor. Some of these herbs, like Red Raspberry have been known to help increase the strength and health of the uterus for birth, which is another BONUS. Milk Dust of course has most of these on the list, in a unique blend that has been working really well for many mamas.
There are also numerous teas, pills, powders and drinks on the market with various herb blends shown to help improve milk supply. Most of them work well for most moms, but the key is to find something you like and will stick to. Finding a good product now, to help when baby arrives is a great idea.
Increase Iron Levels:
Many pregnant mamas are low in iron during pregnancy. It is fairly normal, but can be fixed with some natural, plant-sources of iron that are amazing for health. Chlorella and Spirulina are two powerhouse foods that also carry loads of iron. In addition they are full of color, which means very nutrient-dense with antioxidants. Many mamas struggle with eating enough red meat or spinach, so taking a liquid chloryphyll, or drinking our Milk Dust offers a big boost in iron. Iron levels have been linked to a healthy milk supply, and support your body in healing and producing milk post birth. Brewer’s yeast is also high in iron, along with spinach, both of which are in Milk Dust.
Lower Sodium Intake:
Keep a watch on your salt intake, when water retention is particularly high during pregnancy. Throwing your electrolytes off can affect your milk supply as well. Make sure the salt you do eat is sea salt, and try to avoid eating a ton of salty foods. This will help your body let go of extra water and keep your electrolytes and minerals like magnesium and potassium in check. Be aware that many canned foods, deli meats and fast foods have a TON of salt added to them for flavor.
The minerals sodium, potassium, bicarbonate, calcium, phosphates and chloride work as electrolytes in the human body. They are present in all bodily fluid in a specific concentration; this concentration is important to maintain since it is the level at which the minerals work with the fluid to carry out bodily functions, such as oxygen transport through the body, that are essential for survival. When a person sweats, urinates, has a bowel movement or excretes breast milk, some of these minerals are lost. Replacing these electrolytes can easily come from a healthy diet.
This is only to be done if you are cleared by your doctor, but a great way to stimulate your milk production as well as labor. You must ensure you are ready for baby to arrive and labor to begin before taking this step. If you are, this is an awesome way to get your body ready to product breast milk. The stimulation can often times put a pregnant mama into labor because it signals the increase of oxytocin, which starts labor as well as playing a role in producing breast milk. Pumping tells your body it is time to start producing milk, even before labor has begun. If this is combined with the other steps we suggest, then your breast milk should come in healthy and strong with the birth of your new baby. This is of course assuming there are no hidden issues.
The first few days of breastfeeding are really important for baby’s growth and development.
Doctors anticipate a weight drop, but the least amount of weight lost the better. Nurse as much as you can, and never hesitate to ask a lactation consultant for help if your baby is struggling to latch. Remember, we are here to support your nutrition needs, so feel free to give our product a try at 10% off with code LACTATION.
Maternal nutrition requirements increase and change throughout pregnancy and lactation, and there are key nutritional requirements mothers need to have a healthy pregnancy and lactation experience. To encourage education around the topic of micro and macro nutrients during pregnancy and lactation, we’ve got a lot of nutritional advice for new mommies to go over in this post. To make is simpler for easier reading, we are also creating an Ebookfor all new mommies to keep and refer too.
Supporting maternal nutritional requirements both during pregnancy and lactation is our number one goal, so we thought we’d answer an important question:
What is nutrition for pregnancy and lactation?
Nutrition for pregnancy and lactation simply means the necessary micro and macro nutrients for mothers to support a growing baby and lactation. There are increased nutritional needs during both pregnancy and lactation, that if not addressed, can cause issues with baby’s development and low milk supply. Nutrition during pregnancy and lactation consists of:
Essential macro nutrients including carbohydrates, proteins and fats
Essential micro nutrients including vitamins, minerals, phytonutrients, antioxidants and more
Essential hydration from water and electrolytes
A healthy diet that meets the nutritional needs including these macro and micro nutrients
What are the key nutritional requirements for pregnancy?
During pregnancy, there are key nutritional requirements that are increased, which is why prenatal vitamins and healthy diet are so important. Here are the key nutritional requirements every pregnant mother needs to be aware of:
Folate 600–800 micrograms
Calcium: 1200 milligrams
Iron: 27 milligrams ‘
Protein 75-100 grams
Vitamins B6 1.9 mg/day
Vitamin B12 2.6 μg/day
300 calories in the 2nd and 3rd trimester
These are the key nutritional requirements during pregnancy, but not the only nutritional requirements pregnant mothers should be aware of.
A prenatal vitamin will help cover all your basis when it comes to getting adequate amounts of all the key nutrients, but diet is really important for consuming fresh, real nutrients.
What to eat during pregnancy to meet the nutritional needs:
Edamame, Lentils + Asparagus for Folate:
Folate is essential for baby’s development, especially in the first trimester. Folate is not to be confused with folic acid, which is the synthetic form. Milk Dust is an awesome supplement for pregnant mamas because it offers L-methylfolate, rather than synthetic folic acid. This is the live version that is easier to absorb, and better for many women with the 5-MTHF gene mutation. Adding some lentil soup, cooked edamame and roasted aparagus to your pregnancy diet can help ensure you are consuming real food sources of folate to supplement your prenatal vitamin.
Chia Seeds, Yogurt + Salmon for Calcium:
Calcium plays an important role for baby’s development, especially during the last trimester as it is transferred directly to growing baby. Rather than focusing on a supplement to do all the work, try adding chia seed puddings to your daily routine, salmon once a week for dinner and left overs and yogurt parfaits for breakfast or dessert. Milk Dust also has chia seeds, pumpkin seeds and flax seeds as a part of our protein blend, to help fill your diet with the super-food benefits of these seeds.
Spinach, Shellfish + Legumes for Iron:
Iron levels are significantly increased during pregnancy, and many new mothers can be diagnosed with anemia because of low iron intake. Adding spinach to your Milk Dust smoothies is an easy and quick way to consume more spinach every day, as well as adding more beans like lentils, chickpeas and peas to your salads can help if you aren’t a big meat eater. Of course red meat is a great source as well, and adding some steak and beans to your salad is an awesome way to eat a very nutritious meal.
More Beans and Chicken for Vitamin B6 and B12:
Beans are nutritional powerhouses, and easy to add to many dishes. Beans with cauliflower rice and roasted chicken is a great meal option for a healthy, satisfying dinner full of B vitamins both you and baby need. Scrambled eggs with beans, peppers and salsa is also a great way to start your day if you want to consume more B vitamins, and Milk Dust of course has added vitamin B12.
Egg Yolks for Vitamin D:
Scramble up all the eggs, not just the whites to get the additional benefits of vitamin D. Of course the sunshine is another awesome way, and sometimes the best way to get your vitamin D intake, but isn’t always realistic. If you struggle with having the time to scramble up and cook eggs in the morning, try baking omelet/egg cups and storing them to quickly grab for snacks and breakfast. Hard-boiled eggs are also great on top of salads or for quick and easy snacks.
There you have some healthy foods to eat while pregnant, which will encourage meeting the important nutritional needs and support supplementation with a prenatal vitamin. But what happens after baby comes? How do nutritional needs change?
Nutritional needs during lactation, different from pregnancy:
Once baby arrives, and breastfeeding begins, postpartum nutritional needs change and adapt from pregnancy. Many of the key nutritional requirements during pregnancy are still important for postpartum. There are also additional nutritional needs breastfeeding mothers need to meet.
Key nutritional requirements for lactation and postpartum:
Increased caloric demands around 500 calories
Vitamin C 115 mg/day
Chromium 44 μg/day (AI)
Magnesium 360 mg/day
Zinc 13 mg/day
Increased caloric intake around 500 calories for lactation:
One of the main nutritional requirements during lactation is the increased need for calories. Many of these extra calories can come from stored nutrition, or body fat. This is the purpose of stored fat and nutrients during pregnancy, so many mothers don’t need to compensate for the caloric demands to produce a healthy milk supply. But, if a healthy diet while breastfeeding doesn’t offer essential nutrients, the body can not function properly during this process. If nutritional needs are not met, then the body may want to slow down milk production and hold on to stored fat. This is why we created Milk Dust as a product to support the nutritional needs by offering very nutrient-dense calories, with important nutrients to support healthy lactation. Increasing caloric intake isn’t always necessary, but caloric needs are increased during lactation.
Increased Vitamin C requirements:
Vitamin C is a water-soluble vitamin, meaning it passes through breast milk to baby. Baby’s intake of vitamin C is dependent upon the mother’s intake, so ensuring a healthy diet full of colorful fruits and veggies can dramatically increase the amount of vitamin C available for baby.
Chromium Needs Increased:
Chromium is essential for blood glucose control both during pregnancy and postpartum. Breastfeeding mothers need this essential mineral for proper functioning as new mommies transition from pregnancy to lactation.
After delivery, glucose tolerance generally reverts to normal, but women are at a heightened risk of developing type 2 diabetes (124). In fact, a recent systematic review and meta-analysis found that the risk of developing type 2 diabetes in women diagnosed with gestational diabetes is more than 7-fold higher than women not diagnosed with gestational diabetes
Adding broccoli and turkey to your diet postpartum can help increase your chromium intake, as well as making smoothies with Milk Dust because of the added chromium in our formula.
Increased Magnesium Needs:
Magnesium is an important mineral found in meats, grains, vegetables and beans. Often times new mothers aren’t getting enough magnesium. Magnesium is particlularly important during lactation because it plays a significant role in hydration, muscle relaxation, energy production and crucially, the deactivation of adrenaline.
Adrenaline is a stress hormone, which can interfere with the production and let down of milk. Because of that, keeping stress levels low is really important for breastfeeding.
During lactation, mothers can actually absorb more zinc to help fill the increased needs for mother and baby. Zinc also plays a role in helping mothers heal after birth.
The requirements for zinc during lactation are greater than those during pregnancy, especially during the early weeks postpartum. Therefore, lactation poses a significant threat to maternal zinc homeostasis, particularly in populations with chronically low dietary zinc intakes
Pumpkin seeds are great sources of zinc, in addition to meat, beans, seeds and nuts. Adding these to your daily diet is really important to increasing your zinc intake during lactation, as well as using our lactation protein powder made with pumpkin seeds, chia seeds and flax seeds to help with zinc needs!
Remember, your nutrition during pregnancy and lactation should not be left overs. You deserve high-quality, nutrient dense foods to support the miracle of pregnancy and lactation.
Top Foods To Meet Nutritional Needs For Pregnancy And Lactation:
As you can see from the post, there are some repeated food suggestions to help you get enough nutrients, both macro and micro in your diet to meet the nutritional demands. Here is the list of those top foods we mentioned:
Legumes: lentils, chickpeas, black beans, edamame
Chicken + Turkey
How Milk Dust supports nutritional needs during lactation:
Milk Dust is an awesome solution for new mommies to nourish their bodies postpartum. It is full of protein, micro nutrients, minerals and tastes great! It blends really well with fruits and veggies, and we have a free lactation recipe book that helps guide you on what to blend it with.Milk Dust is easy, simple and no clean up, making it a perfect solution for new mommies to get the nutrition they need during lactation.
New mother’s need to understand their key nutritional needs during pregnancy and lactation for optimal health and functioning.