Keto Diet: Breastfeeding Safe?

The ketogenic diet, or keto, is a popular eating plan that involves eating a low-carb, high-fat diet. This diet is designed to help people lose weight and manage blood sugar. While it may be tempting to try this diet while nursing a baby, there are some potential risks to be aware of.

There is limited research on the effects of keto while breastfeeding. Some people report being able to stick to the keto diet while nursing without any issues with their milk supply. Others say that the diet caused a decrease in their milk supply.

One concern with keto while breastfeeding is that it may be difficult to consume enough calories and fluids to produce enough milk for the baby. The keto diet can also increase the risk of dehydration, which is already a risk while nursing due to increased fluid needs.

In addition, keto may affect the quality of breast milk. Limited evidence suggests that breast milk produced by someone on a keto diet may be higher in fat and calories. This means that the baby may not need to drink as much to get the calories they need.

Another concern is the risk of developing a serious condition called ketoacidosis. This condition is characterized by high ketone levels and changes in blood gases that make the blood too acidic. It can cause shortness of breath, nausea, vomiting, poor appetite, abdominal pain, or chest pain.

Overall, unless a doctor advises keto to control a medical condition while nursing, this diet is not generally recommended for breastfeeding mothers. It is important to prioritize a balanced diet while breastfeeding to ensure the baby receives all the necessary nutrients for healthy growth and development.

Keto and milk supply/quality

Breastfeeding is the sole source of sustenance for a newborn until they transition to solid food. Therefore, it is important to maintain a balanced diet for the optimal health of both the mother and the newborn.

The keto diet is a low-carb, high-fat diet that causes the body to go into a ketogenic state, also known as ketosis. When the body is in ketosis, it uses fat stores for energy instead of glucose. This diet is notoriously hard to maintain as it does not allow for any cheat days.

The keto diet can be extremely filling, making it difficult to get enough calories to produce milk for a newborn and remain healthy. Calorie needs are higher when nursing, with sedentary nursing women needing at least 1,800 calories per day, and active nursing women needing closer to 2,400.

Being in a state of ketosis also increases fluid needs, which can increase the risk of dehydration. This can be further exacerbated by the extra fluid requirements during nursing, and can lead to a rapid decrease in milk supply. Many people who nurse on a keto diet report needing to drink at least 1 gallon (4.5 liters) of water per day to maintain their milk supply.

There is limited evidence that suggests breast milk produced by someone on a keto diet is higher in fat and calories than breast milk from someone who is not. This means that the baby may not need to drink as much to get the calories they need. However, more research is needed to fully understand how keto affects breast milk production and quality.

Some breastfeeding mothers may experience a decrease in milk supply due to the low carbohydrate intake on a keto diet. It is important to prioritize getting enough nutrients for quality milk production and to monitor milk supply, stopping the diet if notable declines are observed.

Overall, the keto diet is not generally recommended for nursing mothers unless advised by a doctor to control a medical condition. Less restrictive diets such as the Mediterranean, paleo, or low-carb diets may be better options during nursing.

Nutritional needs during breastfeeding

The nutritional demands during lactation are high and can negatively impact both mother and infant if they are not met. The standard diet of a lactating woman should include choline, iron, protein, vitamin D, calcium, and vitamin A. Choline can be found in eggs, chicken liver, almonds, milk, and salmon. Iron can be found in nuts, leafy vegetables, red meat, and fish. Protein can be sourced from eggs, lean meat, lentils, fish, and nuts. Vitamin D can be obtained through exposure to sunlight, as well as from fatty fish like salmon and tuna. Calcium-rich foods include yogurt, milk, cheese, calcium-fortified soy milk, and juices. Vitamin A can be found in sweet potatoes, carrots, pumpkin, and broccoli.

It is important to eat a healthy and well-balanced diet while breastfeeding to ensure the optimal health of both mother and newborn.

Keto benefits and considerations for nursing mothers

Benefits

• Weight loss: The keto diet is a popular way to lose weight quickly, and its low-carb and high-fat content can accelerate this process for nursing mothers.
• Appetite control: The high-fat and protein content of the keto diet can help suppress appetite, making it easier to control calorie intake.
• Health benefits: The keto diet has been linked to improved health, including increased fertility and a reduced risk of certain health problems.
• Baby weight: Breastfeeding mothers may find it easier to lose "baby weight" due to the extra calories burned during breastfeeding.

Considerations

• Nutritional deficiencies: The keto diet may not provide sufficient nutrients such as iron and calcium, which are essential for the mother's and baby's health.
• Milk supply: Some mothers report a decrease in milk supply due to the low carbohydrate intake and feeling full for longer.
• Dehydration: The keto diet can increase the risk of dehydration, as the body burns fat instead of carbs for energy. This can be especially problematic for nursing mothers, who already have higher fluid requirements.
• Ketoacidosis: Nursing mothers on the keto diet are at an increased risk of developing ketoacidosis, a serious condition characterised by high ketone levels and changes in blood gases that can cause abdominal pain, nausea, and shortness of breath.
• Health risks: The keto diet may be associated with long-term health risks due to its lack of balance and potential to cause dehydration. It may also be challenging to consume enough calories and nutrients to support both the mother and the baby adequately.
• Difficulty adhering to the diet: The keto diet can be challenging to maintain, and nursing mothers may find it difficult to consume enough calories and fluids to maintain their milk supply and overall health.

Keto and hydration

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat instead of glucose for energy. While this diet can be safe and effective for weight loss, it's important to be aware of the potential risks, including dehydration. Dehydration is a common issue on the keto diet due to the increased loss of water and electrolytes, particularly in the early stages of the diet. Here are some detailed insights into keto and hydration:

Increased Hydration Needs on Keto:

• The keto diet increases hydration needs due to higher fluid and electrolyte requirements. It's essential to drink enough water to compensate for the loss of water caused by ketone production.
• The recommended fluid intake on keto is at least 2-3 liters per day, but it may vary based on factors like location, activity level, and weight.
• Dehydration on keto can lead to symptoms such as muscle cramps, headaches, fatigue, constipation, increased thirst, and hunger.

Electrolyte Imbalance:

• The keto diet can cause an electrolyte imbalance, especially in the early stages. Electrolytes such as sodium, potassium, magnesium, and calcium are crucial for maintaining proper hydration.
• An imbalance in electrolytes can lead to dehydration and symptoms like dry mouth, fatigue, dizziness, and lightheadedness.
• To prevent electrolyte imbalance, ensure adequate intake of electrolytes through diet or supplements. Include leafy greens, avocados, and nuts, which are rich in electrolytes.

Tips for Staying Hydrated on Keto:

• Start your day with a glass of water, and aim for around eight glasses throughout the day.
• Keep a full glass of water nearby to remind yourself to drink regularly.
• Use a tracking app or bottle to monitor your daily water intake.
• Include other hydrating liquids like low-sugar broths, juices, and sports drinks.
• Eat whole foods with high water content, such as leafy vegetables, avocados, cucumbers, and berries.

Caution with Over-Hydration:

• While staying hydrated is crucial, over-hydration can also be an issue. Drinking too much sodium-free water on keto can dilute blood sodium levels, leading to hyponatremia, which causes symptoms similar to keto flu.
• Listen to your body's thirst cues and drink when thirsty to maintain proper hydration without overdoing it.
• Consume enough electrolytes, especially sodium and potassium, to maintain fluid balance in the body.

In summary, while on the keto diet, it's essential to prioritize hydration and electrolyte balance. Drink enough water, include hydrating foods, and ensure adequate electrolyte intake to prevent dehydration and maintain optimal health.

Keto safety and side effects

While the keto diet can be an effective way to lose weight, it is not without its risks and side effects, especially for nursing mothers. Here is a detailed overview of the safety concerns and side effects associated with the keto diet.

Nutritional Deficiencies

The keto diet restricts several food groups, including nutrient-dense fruits, whole grains, and legumes. As a result, individuals following a keto diet may not obtain sufficient amounts of essential vitamins and minerals, such as calcium, vitamin D, magnesium, phosphorus, folate, thiamin, and vitamins A, B6, B12, C, E, and K. Over time, this can lead to nutrient deficiencies, which can have adverse health consequences.

Dehydration

The keto diet can be dehydrating due to its diuretic effect and the body's increased fluid needs during ketosis. Nursing mothers are particularly susceptible to dehydration, as they require additional fluids to produce breast milk. Dehydration can lead to a decrease in milk supply and other health issues.

Digestive Issues

The keto diet's restriction of high-carb fruits, starchy vegetables, whole grains, and beans can make it challenging to meet daily fiber needs. This may result in digestive discomfort, constipation, and negative effects on gut health.

Kidney Health

The keto diet's emphasis on high-fat animal foods, such as eggs, meat, and cheese, can increase the risk of kidney stone formation. This is due to the higher excretion of calcium in the urine and reduced levels of citrate, which normally prevents the formation of kidney stones.

Ketoacidosis

Ketoacidosis is a rare but serious condition that can occur in individuals following a ketogenic diet, especially those with pre-existing medical conditions. It is characterised by high ketone levels, which make the blood too acidic. Symptoms include abdominal pain, nausea, vomiting, poor appetite, chest pain, and shortness of breath. Nursing mothers are at an increased risk of developing ketoacidosis, and immediate medical attention is warranted if symptoms arise.

Bone Health

Several studies have linked the keto diet to impaired bone health, including decreased bone mineral density and increased bone breakdown. This may be due to the body's adaptation to ketosis, resulting in losses in bone mineral density.

Other Side Effects

Other potential side effects of the keto diet include "keto flu," fatigue, muscle loss, bad breath, smelly urine, and reduced athletic performance. Additionally, the restrictive nature of the diet can make it challenging to adhere to long-term, and individuals may regain any lost weight when they return to their usual eating patterns.

Safety Considerations for Nursing Mothers

Nursing mothers considering the keto diet should be aware of the potential risks and side effects. It is crucial to prioritise a balanced diet and adequate nutrient intake to ensure optimal health for both mother and baby. The keto diet may compromise essential nutrients such as iron and calcium, and some breastfeeding mothers have experienced a decrease in milk supply due to low carbohydrate intake.

It is recommended that nursing mothers consult with a healthcare provider before starting any diet, including keto, to understand the benefits and risks. If you decide to proceed with keto while nursing, it is important to work closely with your doctor or a lactation consultant to monitor your health and milk supply.

Alternative Dietary Options

Less restrictive diets, such as the Mediterranean diet, a low-carb diet, or the paleo diet, may be safer options for nursing mothers. These diets can still promote weight loss while lowering the risk of compromising milk supply, dehydration, and ketoacidosis.

Frequently asked questions