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How to Do Keto While Breastfeeding: A Comprehensive Guide
The ketogenic diet, or keto for short, has become a popular diet trend in recent years due to its potential for weight loss, improved energy, and other health benefits. However, if you’re a new mom and breastfeeding your baby, you might wonder if keto is safe for you and your baby. The good news is that you can do keto while breastfeeding, but there are certain things you should keep in mind.
In this blog post, we’ll discuss how to do keto while breastfeeding, including three methods that you can choose based on your preferences and lifestyle. We’ll also share real-life examples and anecdotes from moms who successfully did keto while breastfeeding, and conclude with a summary of the main benefits of this diet approach.
Method 1: Standard Keto with Moderate Calorie Intake
The standard keto diet involves consuming high amounts of healthy fats, moderate protein, and minimal carbohydrates to induce a state of ketosis, where your body burns fat for fuel instead of carbohydrates. This approach can work well for breastfeeding moms, as it provides a steady energy source and may also reduce inflammation in the body.
If you choose to do standard keto while breastfeeding, it’s important to keep your calorie intake moderate to avoid potential dips in milk supply. You should also drink plenty of water, as dehydration can also affect milk production. Here are some tips and tricks to help you succeed:
– Focus on healthy fats such as coconut oil, grass-fed butter, avocado, nuts, and seeds.
– Choose high-quality protein sources such as grass-fed beef, free-range poultry, and wild-caught fish.
– Avoid high-carb and processed foods such as sugar, grains, and packaged snacks.
– Eat plenty of non-starchy vegetables such as leafy greens, cruciferous veggies, and low-sugar fruits.
– Don’t hesitate to consult with a registered dietitian or other healthcare professional to ensure that you’re meeting your nutritional needs.
One mom named Sarah shared her experience of doing keto while breastfeeding on the Parenting Pod blog. She said, “I started keto when my baby was about six months old, and I was pleased with the energy boost I got from eating healthy fats. I also noticed that my milk supply remained steady, as long as I didn’t cut my calories too low. Overall, it worked well for me and helped me lose weight without feeling deprived.
Method 2: Modified Keto with More Carbs and Calories
If you’re concerned about maintaining milk supply while doing keto, you might want to consider a modified keto approach that includes more carbohydrates and calories. This approach can work well for moms who are more physically active or who have a higher daily caloric needs.
A modified keto approach might involve increasing your carb intake to around 50 grams per day instead of the standard 20 grams. This can help you maintain a state of ketosis while still getting the energy you need to sustain breastfeeding. Here are some tips and tricks for doing modified keto while breastfeeding:
– Focus on healthy carbs such as sweet potatoes, quinoa, and fruit.
– Choose lean protein sources such as chicken breast, fish, and tofu.
– Eat plenty of non-starchy vegetables to get fiber and micronutrients.
– Keep your calorie intake in a healthy range, which might be higher than standard keto.
– Listen to your body and adjust your intake as needed.
Another mom named Lisa shared her experience of doing modified keto while breastfeeding on the Mom Loves Best blog. She said, “I was nervous about starting keto because I didn’t want to mess up my milk supply. But with modified keto, I found that I had enough energy to keep up with my baby’s needs, and I still lost weight because I was eating healthy and monitoring my portions. It was a great compromise for me.”
Method 3: Carb Cycling
Another approach that might work well for breastfeeding moms is carb cycling. This involves alternating between low-carb days and high-carb days to promote fat burning and also maintain milk supply. Essentially, you’re still doing keto, but with a more flexible schedule.
On low-carb days, you would eat around 20-30 grams of carbs, which is typical of standard keto. But on high-carb days, you would consume up to 150 grams of carbs, which can help you replete glycogen stores and also keep your milk production steady. Here are some tips and tricks for carb cycling while breastfeeding:
– Plan your high-carb days around your baby’s growth spurts or feeding times to ensure that you’ll have enough milk.
– Choose whole, unprocessed carbs such as brown rice, quinoa, and oats.
– Eat enough healthy fats and lean protein to keep you feeling satisfied and energized.
– Monitor your blood glucose levels to ensure that you’re still in ketosis on low-carb days.
– Be patient with the process, as it might take some time to find the right balance for you.
A mom named Molly shared her experience of carb cycling while breastfeeding on the Diet Doctor blog. She said, “I was hesitant to try keto because I didn’t want to compromise my milk supply. But with carb cycling, I feel like I’m being flexible and also getting the benefits of ketosis. Plus, it’s helped me lose weight and feel more confident in my postpartum body.
Breastfeeding moms can successfully do keto by choosing a method that works for their lifestyle and preferences. Whether you choose standard keto with moderate calories, modified keto with more carbs, or carb cycling, you can still get the benefits of fat burning and improved energy while also supporting your milk production.
It’s important to remember that every woman’s body is different, and what works for one mom might not work for another. If you have any concerns or questions about doing keto while breastfeeding, it’s always a good idea to consult with a healthcare professional or registered dietitian. With patience, persistence, and mindful eating, you can achieve your health goals while also providing for your baby’s needs.