Breastfeeding And Keto: A Guide For New Moms

The ketogenic diet, or keto, is a popular eating plan that involves eating a low amount of carbohydrates and a high amount of fat. The goal of the diet is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. While keto can be an effective way to lose weight, there are some potential risks associated with the diet, especially for breastfeeding mothers.

Breastfeeding mothers need to consume enough calories and fluids to maintain their milk supply and ensure their baby is getting the proper nutrition. Keto can be challenging in this regard, as the high-fat content of the diet can be very filling, making it difficult to consume enough calories. Additionally, keto can increase the risk of dehydration, which is already a concern for breastfeeding mothers due to their increased fluid needs.

There is limited scientific research on the effects of keto while breastfeeding. Some studies suggest that keto may not negatively impact milk supply, while others indicate that it could lead to a decrease in milk production. There have also been reports of a condition called ketoacidosis occurring in breastfeeding women on keto diets, which can be dangerous and requires immediate medical attention.

If you are considering starting keto while breastfeeding, it is important to consult with a healthcare professional first. They can help you understand the potential benefits and risks of the diet and monitor your health and milk supply closely. It may be advisable to start with a more moderate low-carb diet and gradually transition to keto if desired.

Keep calories up

Keep the calories up

Breastfeeding requires a lot of energy, so it's important to make sure you're consuming enough calories to sustain both yourself and your baby. The general recommendation for breastfeeding mothers is to consume at least 1,800 calories per day, but this may need to be higher if you're active. Keeping your calorie intake slightly higher can also help reduce the risk of affecting your milk supply.

To ensure you're getting enough calories, focus on consuming healthy fats, such as avocados, nuts, seeds, and cheese. These foods will also contribute to your electrolyte intake, which is crucial for maintaining hydration and milk production.

It's also important to listen to your body and eat when you're hungry. Don't restrict your calorie intake, as this can negatively impact your milk supply and cause your body to cling to weight. Instead, aim for a balanced diet that includes a variety of nutrient-dense foods.

In addition to keeping your calories up, it's important to stay properly hydrated. Breastfeeding can be dehydrating, so make sure to drink plenty of water and consider adding electrolyte-rich foods or supplements to your diet.

Avoid dehydration

Staying hydrated is crucial when starting the keto diet while breastfeeding. The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. This process can increase your fluid needs, as it can lead to dehydration even for people who are not nursing.

Breastfeeding itself requires additional fluids, and when combined with the keto diet, it can be challenging to stay adequately hydrated. Dehydration can lead to a rapid decrease in milk supply, so it is essential to prioritise hydration. Aim to drink at least 1 gallon (4.5 litres) of water per day to maintain an adequate milk supply.

In addition to water, you can also include electrolyte-rich foods and drinks in your diet to stay hydrated. Bone broth, nuts, avocados, leafy greens, and fatty fish are excellent sources of electrolytes. You can also add potassium and sodium to your diet through foods like cantaloupe, bananas, celery, olives, mushrooms, and sea salt.

Remember that every individual is different, and you may need to adjust your fluid intake accordingly. Listen to your body and consult with a healthcare professional if you have any concerns or questions about staying hydrated while on the keto diet and breastfeeding.

Consume enough nutrients and electrolytes

It is important to consume enough nutrients and electrolytes while on the keto diet and breastfeeding. This is because your body needs a certain amount of calories and fluids to produce enough milk to sustain your baby. The keto diet is rich in protein and fat, which can be extremely filling, making it difficult to get enough calories to produce milk for your baby and remain healthy yourself.

To avoid negative side effects such as headaches, loss of energy, or lightheadedness, it is important to consume enough vitamins and minerals. You can refer to articles and lists of vitamins and minerals needed to make up a well-formulated ketogenic diet.

It is also important to consume enough calories, especially from high-quality fats, to ensure you have a steady supply of energy throughout the day for both yourself and your baby. Consuming enough calories and good-quality fats is key to producing healthy quantities of milk and fuelling yourself and your baby. You can refer to articles for a list of high-quality fats to incorporate into your diet.

In addition to consuming enough nutrients, it is also important to maintain your electrolyte balance. Electrolytes are important for bodily functions like muscle contractions, blood clotting, and nerve impulses. The keto diet can cause a diuretic effect, which can lead to electrolyte loss through frequent urination, sweating, and breastfeeding. To counter this, consume electrolyte-rich foods such as bone broth, nuts, avocados, leafy greens, and fatty fish. You can also add potassium and sodium to your diet through the consumption of certain fruits and vegetables, such as cantaloupe, bananas, celery, and olives. Additionally, drinking enough water is crucial to keeping your electrolytes balanced.

Consume enough calories, especially high-quality fats

Breastfeeding requires a lot of energy, so it's important to make sure you're consuming enough calories to support both yourself and your baby. This is especially important if you're following a keto diet, as the high-fat, low-carb nature of the diet can make it challenging to get enough calories. Aim for a calorie intake of around 1800-2500 per day, depending on your body type and milk level.

In addition to sufficient calories, it's crucial to include plenty of healthy fats in your diet. Good sources of high-quality fats include avocados, nuts, seeds, cheese, butter, eggs, fatty fish, and meat. These foods will not only help you meet your calorie needs but also provide essential nutrients for you and your baby.

To ensure you're getting enough calories and fats, consider using a calorie tracking app such as MyFitnessPal or Cronometer. These apps can help you monitor your food intake and make adjustments as needed to maintain a healthy milk supply.

It's also important to note that the keto diet may affect your milk supply. Some women report a decrease in milk production when following a keto diet, while others find that it has no impact. If you notice any changes in your milk supply, it's important to consult with a healthcare professional or a lactation consultant to ensure you're meeting your baby's nutritional needs.

In conclusion, consuming enough calories and high-quality fats is crucial when following a keto diet while breastfeeding. By including a variety of nutritious foods in your diet and monitoring your intake, you can support both your own energy needs and the nutritional needs of your baby.

Consume enough fibre and vegetables

Vegetables are an essential component of a healthy diet, especially when breastfeeding. Vegetables provide the body with various phytochemicals and antioxidants, which are crucial for both your health and your baby's development.

It is understandable that preparing vegetables can be time-consuming, especially with a baby to care for. If you are short on time, consider using a greens supplement to ensure you still receive the necessary nutrients.

It is also important to increase your vegetable intake to help curb sugar and carb cravings. The brain sometimes interprets these cravings as a need for more nutrients, and increasing your vegetable intake can help satisfy this need while keeping your carb intake low.

Additionally, it is important to ensure you are getting your carbs from healthy sources such as vegetables, nuts, seeds, and berries, rather than from refined carbs like bread and pasta.

Low-Carb Fruits

You can also incorporate low-carb fruits into your diet to help satisfy your sweet tooth while staying within your carb limits. Examples of low-carb fruits include strawberries and blueberries.

Supplements

To further enhance your nutrient intake, consider incorporating supplements into your diet. Ingredients such as chromium, vitamin B12, and folate are all important for new mothers. Additionally, the fats from chia seeds, flax seeds, and pumpkin seeds can provide you with Omega-3s and protein.

Tracking Your Intake

To ensure you are consuming enough vegetables and staying within your carb limits, consider using an app like MyFitnessPal or MyMacros+. These apps can help you track your food and drink intake, allowing you to make adjustments as needed to maintain a healthy diet while breastfeeding.

Frequently asked questions