Can I Diet During Pregnancy?

Just realized you are carrying and quite overwhelmed to know you will be a mother very soon!! Once you have confirmed your pregnancy and have finished your doctor’s first visit, you now need to ensure you are having the right kind of diet which is ideal for you and your baby.

Right nutrition for both the mother to be and your little mite growing inside you is of utmost importance if you want a healthy pregnancy. However you need to understand that one does not need to eat for two; instead the mother requires having a complete and wholesome diet which meets all the needs of the baby as well as the mom to be.

Can I Diet During Pregnancy?

When we talk about diet in the context of pregnancy, it is to understand that calorie restrictions or weight loss is not encouraged (1). Trying for Weight loss or some other strict regime is not recommended as it can jeopardize yours and fetal health. These regimes can even make your body deficient in essential nutrients. During pregnancy, it is vital to monitor your eating habits to ensure you and your growing fetus receive adequate nutrition (2). This would come from a variety of food groups like fruits, vegetables, grains, protein sources, and dairy for growth and development.

Why Is A Healthy Diet Important For Both Mother And Baby?

A healthy diet during pregnancy is essential for well-being. This enables proper fetal development, reduces complications greatly, and ensures long-term health benefits for both (3). During Pregnancy the need for nutrients- macro and micro- increases significantly (4). Carbohydrates are essential for energy, proteins for fetal growth, and fats (5) for organ development and nutrient absorption. Even folic acid, iron, calcium, iodine, and vitamin D are needed (6). Starting from neural tube development to bone cell formation, every micronutrient becomes crucial during pregnancy (7)

What Is A Balanced Diet?

A balanced diet includes a variety of essential nutrients from different food sources like grains, fruits, vegetables, dairy, meat, eggs, nuts, seeds, and oils, along with sufficient water for hydration (8). Some days we eat healthily, while others we indulge in treats, and pregnancy cravings for sugary, salty, or fatty foods can complicate this; if morning sickness or severe vomiting occurs, it’s crucial to eat whatever you can and consult your doctor if you’re concerned.

How To Deal With Weight Gain During Pregnancy

Every pregnant individual gains weight differently. There are no strict guidelines on how much weight should be gained. However, the key is ensuring a healthy weight for both you and your growing fetus. Here are some tips to help with that.

• Decrease rich food intake like creamy cakes and fried foods. Look for healthy ones like low-fat yogurt, fresh fruits to munch as snacks.
• Health professionals say sweetened beverages are unsafe during pregnancy (9). Instead, enjoy coconut water, homemade juices and if you want to add flavor, add sliced fruits.
• Remember, portion matters. Keep the serving size as specified on the nutrition label as multiple servings can add up calories! (10)
• Do moderate activities like walking and stair climbing. Start with 15 minutes of exercise daily and gradually increase to 30 minutes, five to seven days a week (11).

Is It Healthy To Lose Weight During Pregnancy?

As per CDC guidelines, women can gain 25 to 35 pounds during pregnancy, depending on their BMI (12). Some women experience weight loss, which can be normal but can be equally concerning. Moms-to-be should never intentionally lose weight, even if overweight. This may increase risks for the growing fetus. Weight loss may occur if a woman starts excess exercising and eating healthier. She needs to make sure to increase caloric intake to support the fetus. In rare cases, significant weight loss may indicate serious conditions such as hyperemesis gravidarum characterized by symptoms- severe morning sickness, frequent vomiting, abdominal pain, dehydration, infrequent urination, dark urine, and weakness or dizziness (13).

Are There Specific Diets Recommended For Pregnant Women?

Dieting is an important aspect for maintaining a healthy lifestyle in all phases of life specifically during pregnancy. A balanced diet is something really essential not only for mothers, but also for her developing fetus. While there are no specific crafted diet plans during this phase, mothers-to-be should ensure themselves with a wide range of foods from different categories to meet their requirements (14). In most cases, you do not have to completely eliminate your favorite foods. Rather, it’s usually a matter of controlling how much of them you eat. The Food Guide Pyramid guide offers help and shows the necessary parts of each food category in order to achieve a balanced diet. Try to keep the balance over a week instead of over every meal. Remember that you do not have to ‘eat for two’ even if it’s not your first time to be pregnant.

What Should I Include In My Daily Diet During Pregnancy?

Pregnant women need to consume extra nutrients daily to maintain their health. They can achieve this by following a healthy and well-balanced diet that includes adequate portions of grains, pulses, beans, dairy and meat, fruits and vegetables, and water. It is important to limit the consumption of processed foods.

• Dairy products (15) are a good source of calcium and vitamins for fetal development.
• Legumes, such as beans and lentils, are high in protein and provide important nutrients for a healthy pregnancy (16).
• Sweet potatoes (17) are packed with beta carotene, which is vital for the optimal growth of a fetus during pregnancy.
• Salmon is one great source of docosahexaenoic acid (DHA), an omega-3 fatty acid often insufficient during pregnancy (18) and may require supplementation.
• Eggs: Eggs are a great source of protein and supply the amino acids necessary for fetal growth. They also contain over a dozen beneficial vitamins and minerals, including choline (19).
• Leafy Greens: Dark, leafy greens are abundant in vitamins A, C, B6, K, folate, and antioxidants. They help ensure a good supply of hemoglobin, promote healthy bones, and prevent skin issues (20).
• Berries: Berries are rich in carbohydrates, vitamin C, and fiber. They can enhance both your nutrient and water intake (21).
• Whole Grains: Whole grains are rich in minerals and vitamin B required for the growing fetus (22).
• Water: Water is essential for maintaining amniotic fluid levels, regulating body temperature, and supporting digestion. Aim to drink at least 8 to 11 glasses of water daily during pregnancy (23).

Weight Gain During Pregnancy

If you happen to be one of those people who are extremely conscious of gaining weight and plan to diet during pregnancy, you need to think carefully before you begin. It is not advisable to diet while you are carrying. There is no doubt about the fact one will gain weight but you can easily get rid of the extra weight you have gained once you give birth to your little one, provided you were not overweight when you started. Pregnancy is surely not the ideal period to commence a weight loss program as there is every chance you may have to reap dangerous consequences.

A pregnant lady needs to consume around 2500 calories every day and this is sure to get compromised once you begin dieting during pregnancy. This approximate quantity of calories is an absolute must for you and your baby. Given below are some of the harmful effects that may occur if one diets while you are pregnant.

[Read: The Inevitable Weight Gain During Pregnancy]

Harmful Effects of Dieting During Pregnancy

Here are some harmful effects of dieting during pregnancy:

• First and foremost, you will begin experiencing hunger pangs all the time if you start a diet during your pregnancy period. This is because in-between meals, the blood sugar levels drop making you feel hungry again and again.
• You have higher chances of being malnourished which can trigger all kinds of complications, and as it is, your body is already working overtime to support your growing baby.
• If you do not get the required nutrition during this crucial period, there is every chance your precious baby will not grow as well as required.
• A strict diet can turn quite hazardous for you and your little one growing inside you as a weight reduction program may inhibit the consumption of vital nutrients including folic acid and iron that are crucial for proper growth of your baby and keeping the mom healthy.

The only option for pregnant moms is just fine tuning one’s eating pattern in such a way which ensures you and your baby get adequate quantities of the required nutrients every day. This implies your diet needs to include a wholesome, healthy diet which includes a whole variety of food items like veggies and fruits, grains and breads, sources of protein and lots of dairy products too.

However one needs to be careful about not consuming too much of fatty foods which can trigger all kinds of pregnancy issues later.

Can I Diet During Pregnancy If I Am Overweight?

If you find you are already overweight and have no other option but to restrain your diet, the best course would be to ask your doctor about what kind of diet and exercise would be ideal in your case as each case is different. Moreover, it has often been found that controlling what you eat and how much you eat is a better way to prevent complications than resorting to dieting altogether.

[Read : I Am Pregnant And Overweight. How Does It Affect My Baby?]

Will My Dieting Affect My Baby?

Babies are pretty efficient in the womb to get what they need, and they will take it all from your body. This will make your body to get depleted in important minerals and vitamins, threatening your own health in a major way.

Being Overweight And Dieting During Pregnancy

Here are few important facts if you are dieting when your overweight during pregnancy:

• A calorie restricted nutrition diet during pregnancy has been found to lower chances of the mother developing a sudden hike in blood pressure which normally occurs due to prominent quantities of protein in the urine. This condition is commonly known as pre-eclampsia which has been proven to be quite a dangerous condition.
• Your chances of contracting gestational diabetes are also 60% lower when you control your calorie intake.
• The chances of giving birth to your baby prematurely are also significantly lowered when you follow a controlled diet during your pregnancy period.
• On the whole a lower calorie diet followed by the mother during pregnancy drastically lowers the chances of a number of complicated issues that normally arise in a pregnancy.
• Maintaining a diet diary and meticulously writing down each and every item that you munch every day would be a great idea to ensure you are eating the right quantities of the much required nutrients and other supplements needed during this period. This will also help to ensure you do not overdo your dieting and cause unwanted complications during this period.

What is the recommended weight gain during pregnancy?

 

During pregnancy, the body changes to support the fetus. One such change is weight gain resulting from the growth of fetus, water retention, placenta, and the amniotic fluid. Weight gain during pregnancy is helpful to minimize health risks specifically during delivery The recommended weight gain during pregnancy is based on pre-pregnancy Body Mass Index (BMI). (32)

BMI	Category	Recomended Weight Gain
Less than 18	Undernourished	12.5 to 18 kilograms.
18.5-24.9	Normal	11.5 to 16 kilograms
25-29.9	Overweight	7-11.5 kilograms
More than 30	Obese	5-9 kilograms

It is important to know that weight alone does not serve as a reliable indicator of the fetal health and growth. In fact, Complications are more common in women who are significantly overweight before pregnancy, and face greatest challenges in losing weight post-birth. Inadequate weight gain and poor nutrition during pregnancy can harm the fetus, leading to premature births or stillbirth. To reduce these, maintaining a balanced diet and regular physical activity is crucial.

So in short, it is ok to have a diet that is rich in nutrients but not so high on calories while carrying, but only after asking your doctor’s permission for the same. You are also advised to strictly follow what kind of diet he recommends. Anyhow, it is important that you do not go overboard and cause both yourself and your baby any harm by following a very strict dieting regime. So go ahead and enjoy your pregnancy without following too many restrictions but being careful about your diet at the same time to have a healthy pregnancy and delivery.

Read Also: Paleo Diet During Pregnancy – Is It Safe?

FAQ’s

1. Why Am I Losing Weight Throughout My Third Trimester?

There could be possible reasons or causes. It can be due to poor nutrition, less amniotic fluid level or even complications like gestational diabetes or hypertension. Though it can be harmless in some cases, but it is best to take advices from your doctor

2. I Am Pregnant, But Can I Stick To My Pre-Pregnancy Food Plan During The First Trimester?

It is possible to stick to a pre-pregnancy food plan during the first trimester but with proper adjustments. Make sure you include more nutrient -dense foods than processed ones. Also, include foods from different food groups to ensure healthy pregnancy throughout

3. Do You Lose Weight Right Before Labor?

Many women may lose weight between 0.5-1.5kgs right before labor. This is a common phenomenon but causes could be due to hormonal changes, poor appetite, frequent urination or poor food intake. At times, bodies of expecting mothers are getting ready for labor by shedding excess fluids and weight.

4. Can I Follow A Vegetarian Or Vegan Diet While Pregnant?

Definitely you can follow a vegetarian or vegan diet during pregnancy if the regimen is designed correctly and appropriate. Following vegan or vegetarian diet during pregnancy should be balanced and get adequate amount of nutrients like Iron and Vitamin B12, similar to non-veg sources

5. Are There Any Pregnancy-Safe Diet Supplements?

There are certain diet supplements meant for pregnant women. Supplements benefits during pregnancy as there is increased nutritional demands. Also, if they are avoiding any particular food group like meat sources, then supplements become a must.However, pregnant women should always focus on balanced diet and important food sources of essential nutrients.

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