Leena Watts
Dieting while breastfeeding is a common concern for new mothers, who may be eager to lose weight after childbirth. While breastfeeding does burn an estimated 200-500 calories per day, it is important to be mindful of how dieting may affect milk supply. Experts recommend waiting at least two months before actively trying to lose weight, as this gives the body time to establish a healthy milk supply. Additionally, gradual weight loss is preferable to rapid weight loss, as drastically cutting calories can impact milk production. To promote a healthy milk supply, mothers should focus on balanced meals with nutrient-rich foods and reasonable portions.
| Characteristics | Values |
|---|---|
| Caloric Intake | Nursing mothers should consume a minimum of 1,800 calories per day, but caloric needs vary depending on activity level and body size. Breastfeeding burns an additional 200-500 calories per day. |
| Timing | Wait at least two months after childbirth before actively trying to lose weight to give your body time to establish a healthy milk supply. |
| Weight Loss Rate | Aim for gradual weight loss of no more than 4-5 pounds (2 kg) per month. Short-term weight loss of approximately 1 kg per week through a combination of dieting and aerobic exercise appears safe for breastfeeding mothers. |
| Stress | Stress is the leading cause of reduced milk supply, especially in the first few weeks after delivery. |
| Hydration | Stay hydrated by drinking plenty of fluids, such as water, lower-fat milk, and lower-sugar drinks. |
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What You'll Learn
Weight loss dieting while breastfeeding
Breastfeeding requires a lot of energy and nutrients, so it's important to eat a healthy, balanced diet with a variety of foods. Eating too few calories or nutrient-rich foods can negatively affect the quality of your breast milk and be detrimental to your health. It is recommended that breastfeeding mothers consume a minimum of 1800 calories per day, but this may vary depending on activity level and body size.
Breastfeeding your baby burns an average of 200-500 calories per day, so even without a weight loss program, you are burning extra calories. It is advised to wait until your baby is at least two months old and your milk supply is established before actively trying to lose weight. Aim for gradual weight loss, as drastically cutting calories or rapidly losing weight can impact your milk supply. To promote healthy weight loss, it is recommended to focus on balanced meals packed with nutrient-rich foods and reasonable portions.
It is important to stay hydrated and eat a nutrient-dense diet similar to what you ate during pregnancy. You need enough vitamins and minerals to support two people. If you are unable to get all the necessary nutrients from your diet, taking supplements can help boost your intake of essential vitamins and minerals. However, it is always best to consult with a healthcare professional to determine if supplements are right for you.
In terms of specific foods to include in your diet, it is recommended to eat protein-rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Aim for at least 5 portions of fruit and vegetables per day, including dark green and yellow varieties. Choose higher-fibre or whole-grain options whenever possible and ensure you are getting enough calcium and iron. Eating at least 2 portions of fish per week, one of which should be oily fish, is also beneficial for both you and your baby's health. However, it is important to limit your intake of highly processed foods, excess caffeine, and alcohol, as these can negatively impact your health and the quality of your breast milk.
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Calorie intake and milk supply
Calorie intake is an important factor in maintaining milk supply. Breastfeeding requires extra calories, and if a new mother has not lost their "baby weight", these extra calories will be used for milk production. If the mother has lost their baby weight, they may need to eat an extra 500–600 calories per day. After the baby starts eating solid foods at around six months, the mother will produce less milk, and her calorie intake can be reduced.
Breastfeeding burns an estimated 200–500 calories per day, so even without a weight-loss programme, a breastfeeding mother will burn extra calories. However, a sudden decrease in calorie intake can cause a mother's body to go into "starvation mode", cutting non-essential resources such as milk production. Therefore, it is recommended to wait at least two months after giving birth before actively trying to lose weight, and to aim for gradual weight loss of no more than 4–5 pounds (2 kg) per month.
A breastfeeding mother should consume a minimum of 1,800 calories per day, but caloric needs vary depending on activity level and body size, so it is best to consult a doctor or dietitian for personalised advice. In general, a breastfeeding mother's diet should be similar to that during pregnancy: nutrient-dense and containing enough vitamins and minerals to support two people. It should include:
- Protein foods such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds
- Vegetables, including dark green and yellow varieties
- Fruits
- Whole grains such as whole wheat bread, pasta, cereal and oatmeal
- Dairy or dairy alternatives, such as milk, cheese and yoghurt, choosing lower-fat and lower-sugar options where possible
- Oily fish such as mackerel, sardines, trout and salmon (limited to two portions per week)
It is also important to stay hydrated, and drinking plenty of water is recommended. Caffeinated drinks such as coffee, tea, chocolate and energy drinks can reach the baby through breast milk and may cause restlessness, so it is best to reduce caffeine intake, especially when the baby is less than six months old. Alcohol does not remain in breast milk and is removed as blood alcohol levels decrease, but it is recommended to wait 2–3 hours after drinking before breastfeeding or pumping.
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Stress and dehydration
Stress
Stress is the "number one killer of breast milk supply", especially in the first few weeks after delivery. Lack of sleep and adjusting to the baby's schedule can cause stress, which can lead to a decrease in milk supply. Rising levels of certain hormones, such as cortisol, can dramatically reduce milk supply. In some cases, women have gone from having an ample milk supply to none within 24 hours due to stress. It is important to recognise symptoms of stress, anxiety, or postpartum depression and seek help from a healthcare provider if needed. Accepting support from friends and family can help reduce stress and allow mothers to rest and recover. Relaxation techniques such as deep breathing exercises, meditation, gentle exercise, and getting adequate rest can also help reduce stress levels.
Dehydration
Breastfeeding burns around 500 calories a day, and it is important to replenish these calories to maintain milk supply. Breastfeeding women lose an average of 25 ounces of fluid per day through their milk, so staying hydrated is crucial. Dehydration can decrease milk supply and negatively impact health in general. It is recommended to drink water to satisfy thirst, and fenugreek tea is another option to increase fluid intake and help boost milk production.
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Nutrient-rich foods
While dieting or restricting calories can decrease milk supply, it is important to eat a nutrient-dense diet while breastfeeding. In general, nursing mothers should consume a minimum of 1,800 calories per day, but this can vary depending on activity level and body size. Breastfeeding mothers should also ensure they are staying hydrated, as dehydration can decrease milk supply.
- Protein-rich foods: Meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- Vegetables: Aim for three servings per day, including dark green and yellow vegetables. Leafy greens such as broccoli, Swiss chard, and spinach are especially nutrient-dense, containing vitamins A, C, E, and K, as well as fibre, antioxidants, and minerals like calcium and iron.
- Fruit: Aim for two servings per day. Apricots are a good source of dietary fibre, vitamin A, vitamin C, and potassium. Dates are also calcium-rich and high in fibre.
- Whole grains: Whole wheat bread, pasta, cereal, and oatmeal. These are good sources of complex carbohydrates, which provide sustained energy and can help with milk production. They are also a source of B vitamins, minerals, and fibre.
- Calcium-rich foods: Low-fat dairy products, calcium-fortified orange juice, milk alternatives, cereals, and kale. Calcium is important for building strong bones and teeth.
- Iron-rich foods: Lean meats, poultry, fish, fortified cereals, legumes (beans, split peas, lentils), and leafy green vegetables. Iron helps prevent iron-deficiency anaemia, which can cause fatigue.
- Vitamin B12-rich foods: Meat, fish, milk, eggs, and fortified products like cereal and non-dairy milk alternatives. Vitamin B12 is important for the formation of a baby's red blood cells and brain development.
- Vitamin D-rich foods: Fortified low-fat or fat-free milk, fortified orange juice, egg yolks, and salmon. Vitamin D helps the body absorb calcium and is important for bone and teeth health.
- Fibre-rich foods: Whole grains, fruits, vegetables, and legumes. Fibre can help ease constipation, which is common during pregnancy and breastfeeding.
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Supplements
While dieting, it is important to ensure you are getting enough vitamins and minerals. The NHS recommends that everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter months. You can also use your Healthy Start card to get free vitamin supplements.
If you are concerned about your milk supply, it is important to consult a lactation specialist, your child's pediatrician, or your doctor. They can help you determine if you are producing enough milk, if the baby is transferring milk properly, and if there are any underlying medical conditions that need to be addressed.
Some women take so-called "lactation supplements" to increase their milk supply. However, there is limited scientific evidence to support the effectiveness of these supplements. While some women report success with certain supplements, others find that they do not work or may even decrease milk supply. It is always a good idea to talk to a healthcare provider before taking any new supplements to ensure they are safe and appropriate for you.
In addition to vitamin D supplements, health care providers may recommend iodine or choline supplements to ensure adequate intake for breastfeeding mothers.
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Frequently asked questions
It is not recommended to diet while breastfeeding as it may reduce your milk supply. A sudden calorie decrease can cause a mother’s body to go into “starvation mode” and cut nonessential resources such as milk production. It is best to wait until your baby is at least two months old before actively trying to lose weight.
Nursing mothers should consume a minimum of 1,800 calories per day. However, caloric needs vary depending on activity level and body size, so ask your doctor or dietitian for advice. Breastfeeding burns an extra 200-500 calories per day, so you are already burning extra calories even without a weight loss program.
Aim for gradual weight loss of no more than 4-5 pounds (2 kg) a month. Focus on balanced meals packed with nutrient-rich foods and reasonable portions. Eat in a way that makes you feel energised and helps you lose weight gradually. Be sure to stay hydrated and get enough sleep.
Stress and dehydration are the top factors that can decrease milk supply. Lack of sleep and adjusting to the baby’s schedule can cause rising levels of certain hormones, such as cortisol, which can reduce milk supply.
