Preconception weight loss or gain calculator

Is it okay to diet before trying to conceive?


By Bridget Swinney, Nutritionist [See Biography]


Question: I’m overweight. Is it okay to diet before trying to conceive?

Answer: Yes. Your chances of conceiving and having a healthy pregnancy are greater if you're at or close to your ideal weight. Being overweight can cause abnormal menstrual cycles leading to infertility. Overweight women are more likely to have pregnancy complications such as hypertension and diabetes and more difficult deliveries.

It's best to stay away from popular diet plans that eliminate certain foods or food groups (like carbohydrates). Low-carb diets work for many people, but because these diets cut out milk products, fruit, and vegetables, they can rob your body of many important vitamins and nutrients that you need to sustain a healthy pregnancy.

A better diet for you would include plenty of lean protein (such as lean cuts of meat or chicken), as well as fruit, vegetables, or dairy products such as milk, yogurt, or cheese. Including whole grains in your diet can make you feel full, as can drinking plenty of water. A registered dietitian can help you design a diet that's right for you. (Check the American Dietetic Association's Web site for help finding a dietitian in your area.) Here are a few tips to keep in mind as you try to reach your ideal body weight before you get pregnant:
• Pay attention to what you eat. You should make an effort to include the following food groups in your daily diet: six or more servings of grains/starches (including three whole grains), three or more fruits, three or more vegetables (be sure to include at least one vitamin C-rich and one vitamin A-rich fruit or vegetable each day), four to six ounces of protein from a variety of sources (fish, meat, pork, eggs, nuts),three or more servings of dairy or calcium-rich foods (milk, cheese, yogurt), three teaspoons of added vegetable fat from canola oil or olive oil or products made with these. (Try to avoid trans fat, the 'bad' fat found in many fried and fast foods.)
• Exercise daily. Exercising tones your muscles, builds strength, and actually help your body burn more calories — even when you're sleeping. Aim to lose about 1 to 2 pounds a week. This route helps guarantee that you're losing fat. Losing much more than a couple of pounds a week can mean you're losing fluid and burning muscle mass instead of fat.
• Remember that if a diet sounds too good to be true, it probably is. Stick with a sensible eating plan and regular exercise to get to your ideal body weight.