Caloric balance

Hello, I am curious whether breastfeeding also reflects the level of physical activity. Thank you for your response.

The process of breastfeeding increases energy expenditure, similar to the course of pregnancy. It is typically stated that 1 ml of breast milk represents approximately 3 kJ, meaning that in a full breastfeeding regimen, you can expect an expenditure of about 2,500 kJ. This is a relatively higher value, so in practice, it is advisable to consider it when setting the energy balance. On the one hand, it is a natural process of weight reduction after childbirth; on the other hand, in situations where the mother has no extra weight, is of a very slender build, and it is not desirable for her to lose weight, it is beneficial to add this amount to her energy intake.

Good day, Mr. Jelinek,

I would like to inquire about the consumption of fats in the evening hours for clarification. You generally do not recommend it because one can easily exceed the energy balance? Or does the consumption of fats impact weight gain even in the case of maintaining the caloric balance?

Thank you.

A higher fat content in the evening meal is problematic due to the increase in energy intake. If you do not monitor the distribution of macronutrients in your diet, you risk storing excess energy in your body's reserves. Therefore, it is more advantageous (though not essential) if the last meal does not contain an excessively high amount of fat (it should contain fat, meaning the optimal approach is to avoid high-fat foods that can disrupt energy balance). If you control your energy balance, a dinner with a slightly higher fat content may not be an issue, but in such a case (for health reasons), pay attention to the quality of the fat included.