Research shows a low-fat dairy diet can decrease fertility. Here’s how to eat a full-fat dairy diet to increase your chances of getting pregnant – without gaining weight.
Note that some doctors have responded to the full-fat dairy diets help women get pregnant research claims by saying that high-fat diets do not help prevent ovulation problems in women. Rather, it’s dieting that can have a negative impact on fertility.
Being underweight or overweight can have a profound affect on women’s hormones, menstrual cycles, and ability to conceive. Further research needs to be done to investigate a more scientific link between dairy and infertility.
However, it is widely accepted that the weight extremes of being overweight or underweight raises the risks of all types of infertility.
If you’re eating to lose or gain weight and get pregnant, read The New Fertility Diet Guide: Delicious Food Secrets To Help You Get Pregnant Faster At Any Age!
And, here are tips for losing weight while eating a full-fat diet…
How to Eat a Full-Fat Dairy Diet Without Gaining Weight
1. Know what a proper serving of dairy is. It’s crucial to remember that a serving is half a cup. To get enough dairy in your diet, you need to eat two or three servings of milk or dairy products every day – which only translates to a cup or two a day of full-fat yogurt, milk, cottage cheese, other cheeses, ice cream, etc.
2. Reduce other high-fat foods in your diet. You won’t gain weight on a full-fat dairy diet if you cut something else out. For instance, don’t dip your veggies in Ranch dip or top your salad with dressing (I put raisons, nuts, and seeds on my salads instead of dressing, which gives me protein and vitamins without the unhealthy fat of dressing). Don’t just add high-fat dairy products to your diet…make sure you delete something else – such as tip #5!
Do you want to get pregnant? Read Fertility Diet – 5 Delicious, Vitamin Rich Foods for Fertility.
3. Remember that exercise is important – but it doesn’t significantly affect weight loss. “Exercise has many health and emotional benefits, but it doesn’t make a huge difference when it comes to weight loss,” says James Hill, the director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver. “You can restrict your food intake by 500 to 1,000 calories starting tomorrow, but you have to work out for a long time, or at a very high intensity, to burn as many calories.” To lose weight or avoid weight gain on a full fat fertility diet, focus more on what you eat than how many miles you run.
4. Weigh yourself regularly. “Successful dieters tend to weight themselves regularly to stay on track. The scale has been vilified, but it helps you stay focused,” says Hill. “Successful dieters also keep food diaries or count calories. And they are seven-day-a-week breakfast eaters. Eating a meal first thing in the day seems to help people manage hunger better.”
5. Eat more fruits and veggies; vegetarian diets help with weight loss. Vegetarians tend to be slimmer than meat-eaters, and have lower rates of heart disease, high blood pressure, and diabetes. “There is evidence that a vegan diet causes an increased calorie burn after meals, meaning plant-based foods are being used more efficiently as fuel for the body, as opposed to being stored as fat,” says Dr. Neal D. Barnard of the Physicians Committee for Responsible Medicine. Vegetarian or not, the best diet is one that includes plenty of fresh, healthy foods.
If you don’t eat meat, read Pregnant Vegan or Vegetarian Women – Healthiest Foods to Eat.
6. Consider healthy frozen dinners to avoid weight gain. Portion size is the biggest struggle of losing and maintaining weight loss, especially since we tend to underestimate how much we actually eat – even if it’s healthy food. There’s far less room for error in frozen dinners, and less temptation to go back for second helpings. Eating frozen dinners can help you learn portion control (such as what a proper serving size is!), which may help you eat “regular” meals (non-frozen dinners).
Bonus tip: figure out why you’re eating, because emotional eaters regain weight. If you eat for internal or emotional reasons, such as when you’re lonely, sad, or bored you’re more likely to gain weight than if you eat for external reasons, such as a birthday party or potluck dinner.
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If you’re thinking about supplementing your diet, read Before You Take Fertility Supplements to Get Pregnant.