My wife just had our first son 4 weeks ago. Doctors say to wait about 6 weeks until you start to exercise. Needless to say, my wife is getting eager to lose the fat she has gained and wants to get on a healthy nutritional plan. She has began exercising with low intensity and won’t start with weights until 6 weeks. Anyhow, I’m thinking that she should use Berardi’s recommendations for meal combinations (protein/fat meals and protein/carb meals). She is breastfeeding so she needs the nutrients and vitamins so a fat fast is out of the question. My thoughts are a 50% carb, 30% protein, 20% fats and start her near 2000 calories daily. She weighs 145 lbs. right now at 5’4". This means she would consume 3 protein/fat meals and 3 protein/carb meals. For supplementation I’m considering her using ALA and ZMA. Are my thoughts and ideas good or not? Can anyone help me out there? Any women with experience in this area that could help would be very appreciated. I can give more info if necessary. Thanks.
Her daily caloric requirements will be 300-500 calories higher due to milk production. Basically, she has a built-in calorie deficit. I believe the waiting period is to let the ligaments tighen back up. There is a hormone produced during pregnancy called “relaxin” (I think that’s right, anyway) that lets the joints loosen up. If she’s been doing light exercise prior to delivery, there shouldn’t be a problem starting back up with a similar program and progressing slowly. There’s going to be sleep/recovery issues, and potential post-partum depression to deal with, so keep close tabs on her energy levels. When in doubt, REST.
My wife is in the same predicament. We have a three week year old (our 3rd) and she wants to get back into shape. The only difference is that she is hypothyroid (from her 2nd pregnancy) and will have to get her thyroid checked again in the next few weeks. Input would be great.