Jeffrey Salazar
Breastfeeding mothers often wonder if they can lose weight safely through dieting. While it is possible, it is important to follow some basic guidelines. Mothers should wait until at least two months after birth to start dieting, as this gives the body time to establish a healthy milk supply. A slow and steady weight loss of up to 1.5 pounds per week or 4 pounds per month is generally safe and sustainable. Breastfeeding burns about 200-700 calories per day, so even without a weight loss program, mothers are burning extra calories. A conservative deficit of 200-300 calories a day is generally safe, but a sudden drop in calories can reduce milk supply. It is recommended to avoid quick-fix solutions like liquid diets, low-carb diets, fad diets, and weight-loss medication while breastfeeding. Instead, mothers should focus on eating a wide variety of nutritious foods, keeping physically active, and getting enough sleep to promote healthy weight loss.
| Characteristics | Values |
|---|---|
| Calorie intake | Breastfeeding mothers generally need 340 to 400 more kilocalories per day than their pre-pregnancy consumption. |
| Number of additional calories | Depends on age, body mass index, activity level, and whether exclusively breastfeeding or supplementing with formula. |
| Recommended calorie deficit | A conservative deficit of 200-300 calories a day is generally considered safe. |
| Weight loss | Weight loss of 1.5 pounds per week or 6 pounds per month after the second month is considered safe and sustainable. |
| Diet | A healthy, well-rounded diet is recommended. |
| Supplements | Supplements can be taken to replenish vitamin and mineral stores. |
| Foods to avoid | Certain types of seafood, excessive alcohol, and caffeine should be avoided. |
| Vegetarian and vegan diets | May need supplementation of iron, vitamin B12, and omega-3 fats. |
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What You'll Learn
Breastfeeding requires more calories
Breastfeeding is often considered a way to help new mothers lose weight. However, it is important to maintain a healthy diet and consume enough calories. According to the American College of Obstetricians and Gynecologists (ACOG), mothers secrete 450 to 500 calories into breast milk daily. This means that a mother with a normal body weight on a 2,000-calorie-a-day diet should consume around 2,500 calories per day, including 500 extra calories. The exact amount depends on a mother's weight, activity level, metabolism, and frequency of breastfeeding.
Breastfeeding mothers generally need more calories to meet their nutritional needs. To be well-nourished, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women versus 1,600 to 2,400 kcal per day for moderately active women who are not pregnant and not breastfeeding.
The number of additional calories needed for a breastfeeding mother is affected by her age, body mass index, activity level, and whether she is exclusively breastfeeding or both breastfeeding and formula feeding. The US Department of Agriculture's (USDA's) My Plate Daily Checklist for Moms can help mothers develop a personalized food plan based on their activity level, amount of breastfeeding, age, and other characteristics.
Breastfeeding mothers should also be mindful of their nutrient intake. The Dietary Guidelines for Americans recommend that breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth. Both of these nutrients can be found in eggs, seafood, and other dairy and protein sources. Additionally, mothers should ensure they are consuming enough iron, protein, and calcium, which can be found in enriched cereals, leafy greens, dried fruits, lentils, nuts, seeds, soy yogurt, and tofu.
While breastfeeding can help with weight loss, it is important to avoid excessive dieting or sudden drops in calories, as this can lead to a reduced milk supply. Instead, mothers should focus on consuming a healthy, balanced diet that meets their nutritional needs and promotes strong growth and development for both themselves and their babies.
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Calorie deficits and weight loss
Breastfeeding itself burns calories, with estimates ranging from 200 to 700 extra calories burned per day. This means that even without a specific weight loss program, breastfeeding mothers are already at a calorie deficit. However, it is important to note that restrictive diets or sudden and drastic reductions in calorie intake are not recommended, as they can negatively impact milk supply and energy levels.
To safely achieve weight loss while breastfeeding, it is generally advised to wait until at least two months postpartum to allow the body to establish a healthy milk supply. A gradual reduction in calories, combined with a healthy and diverse diet, is recommended. A conservative calorie deficit of 200-300 calories per day is generally considered safe for breastfeeding mothers, with a focus on a slow and steady weight loss of around one pound per week or four pounds per month.
Breastfeeding mothers should prioritize a well-rounded diet that includes whole foods, fresh fruits and vegetables, proteins, healthy fats, and whole-wheat carbs. It is also important to stay hydrated and maintain adequate nutrient intake, especially iodine and choline, which are crucial during lactation. Additionally, gentle exercise, such as pram walks and short home workouts, can be incorporated to promote weight loss and overall health.
It is important to consult with a healthcare professional before starting any weight loss program while breastfeeding to ensure that it is safe for both the mother and the baby. They can provide personalized guidance based on individual factors and help monitor milk supply and energy levels during the weight loss journey.
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Nutritional requirements
Breastfeeding mothers should focus on a well-rounded diet that includes whole foods, fresh fruits and vegetables, proteins, healthy fats, and whole-wheat carbs. It is recommended to increase the intake of iodine and choline, with the US Dietary Guidelines suggesting 290 micrograms of iodine and 550 milligrams of choline daily during the first postpartum year. These nutrients can be found in eggs, seafood, dairy, and other protein sources.
Vegetarian and vegan mothers may require additional attention to ensure adequate nutrient intake. They should include iron, protein, and calcium-rich foods such as enriched cereals, leafy greens, dried fruits, lentils, nuts, seeds, soy yoghurt, and tofu. Additionally, supplements like omega-3 fats, vitamin B12, and iron may be necessary in consultation with a healthcare provider.
Breastfeeding mothers should generally avoid restrictive diets, as they can negatively impact milk supply and energy levels. Instead, a gradual approach to weight loss is recommended, aiming for a maximum of 1.5 pounds per week or 6 pounds per month after the second month. Combining exercise with a balanced diet is a healthier strategy, and gentle exercises like pram walks and yoga can be started soon after giving birth.
It is important to be cautious with certain medications and supplements, as they can reduce milk production and affect the nutrients in breast milk. Alcohol and caffeine intake should also be limited, as excessive consumption can harm the baby's development. Overall, breastfeeding mothers should prioritise a nutritionally adequate and well-balanced diet, consulting healthcare professionals for guidance on their specific needs.
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Safe supplements
A 1200-calorie diet is not considered safe for breastfeeding mothers. Breastfeeding mothers generally need to consume 340 to 500 more kilocalories per day than they did before pregnancy to meet their nutritional needs. This equates to a total of around 2,500 calories per day.
Breastfeeding mothers should prioritise eating a healthy and diverse diet, including whole foods, fresh fruits and vegetables, proteins, and healthy fats. However, certain types of seafood, especially those with high mercury content, should be consumed in limited amounts. Caffeine intake should also be limited, as it can pass from the mother to the infant through breast milk and cause irritability and poor sleeping patterns in the baby.
Now, let's discuss safe supplements for breastfeeding mothers on a calorie-controlled diet:
Prenatal Vitamins: While prenatal vitamins are important during pregnancy, they may provide more iron and folic acid than a breastfeeding mother needs. However, if you are concerned about constipation or stomach upset, you can continue taking your prenatal vitamin or switch to a general multivitamin that provides 100% of the Recommended Dietary Allowance (RDA).
Multivitamins: Breastfeeding mothers should consider taking a daily multivitamin that contains 100% of the RDA. This will help ensure they are meeting their increased nutritional needs, especially if their diet is restricted in terms of calories.
Iodine and Choline: The need for iodine and choline increases during lactation. The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms of iodine and 550 milligrams of choline daily during the first postpartum year. These nutrients can be found in eggs, seafood, dairy, and other protein sources. Consult with your healthcare provider to determine if you need an iodine or choline supplement.
Iron and Vitamin B12: For vegetarian and vegan breastfeeding mothers, it is important to ensure adequate intake of iron and vitamin B12. Work with your healthcare provider to determine if supplementation is necessary, as these nutrients are crucial for both mother and infant health.
Omega-3 Fats: Omega-3 fats, specifically EPA and DHA, are important for both mother and infant health. Vegetarian and vegan breastfeeding mothers, in particular, may need to supplement these fats, as they are primarily found in certain seafood and fish sources.
It is important to consult with a healthcare professional before taking any supplements to ensure they are safe and appropriate for your individual needs. Additionally, gradual calorie reduction is recommended to avoid negatively impacting milk supply.
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Foods to avoid
While breastfeeding, it is important to eat a variety of nutrient-dense, whole foods to ensure your health and your baby's development. Generally, women do not need to restrict or avoid specific foods while breastfeeding. However, certain foods should be consumed in moderation or limited due to their potential impact on breast milk quality and the baby's health. Here is a list of foods to avoid or minimise while on a 1200-calorie diet and breastfeeding:
Caffeine and Alcohol
It is advisable to limit caffeine and alcohol intake while breastfeeding. Caffeine is passed into breast milk, and excessive caffeine consumption may affect your baby's sleep and cause irritability. While alcohol does not remain in breast milk, it is advisable to wait for it to clear from your system before breastfeeding or pumping.
Fish High in Mercury
Most fish contain mercury, which can pass from mother to infant through breast milk and adversely affect the baby's brain and nervous system. Therefore, breastfeeding women should follow recommendations regarding fish consumption and opt for fish lower in mercury, such as salmon, sardines, and shellfish.
Artificial Sweeteners
Artificial sweeteners should be avoided or limited while breastfeeding. Opt for natural sweeteners like honey or dates to satisfy your sweet tooth.
Highly Processed Foods
Highly processed foods should be limited as they may negatively affect the quality of your breast milk. Prioritise whole, unprocessed foods that are rich in nutrients.
Allergy-causing Foods
In rare cases, a breastfeeding baby may develop a food allergy to foods the mother is eating. The most common allergen sources are dairy products, soy products, wheat, and eggs. If you suspect your baby is allergic to a particular food, remove it from your diet and consult a registered dietitian to plan your meals.
Low-calorie Diets
While breastfeeding, it is generally not recommended to follow low-calorie diets or restrict calories too abruptly. Breastfeeding requires extra calories, and a sudden drop in calorie intake can reduce milk supply and negatively impact your health. Instead, focus on eating nutrient-dense foods and gradually decreasing calories if needed.
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Frequently asked questions
No, a 1200-calorie diet is not safe while breastfeeding. A breastfeeding woman needs 340 to 400 more kilocalories (kcal) per day than the amount consumed before pregnancy. Most sources recommend a calorie deficit of 200-300 calories a day for breastfeeding mothers, with a maximum of 500 calories.
A breastfeeding woman needs 450 to 500 extra calories per day. This is a total of around 2,500 calories per day.
Weight loss during breastfeeding is possible and safe. It is recommended to wait until your baby is at least two months old before starting a diet. Focus on eating a wide variety of nutritious foods, keeping physically active, and following gradual weight loss practices.
Certain types of seafood, especially those high in mercury, should be consumed in limited amounts. Some mothers may also wish to restrict caffeine and alcohol while breastfeeding.
Weight Watchers and Body for Life are considered safe for breastfeeding mothers. Low-carb diets such as Atkins or Paleo are also thought to be safe, as long as there is a good variety of fruits, vegetables, proteins, and enough total calories.
