The ketogenic diet, commonly known as keto, has gained immense popularity over the past few years and shows no signs of waning. For those unfamiliar, keto involves a drastic reduction in carbohydrate intake, focusing instead on proteins and fats, while allowing only a minimal amount of carbs.
This means that not only bread is off the table; according to reputable sources like Healthline, fruits (except for berries) and starchy vegetables, such as sweet potatoes and beets, are also restricted. Quite a shift in dietary habits, isn’t it?
Many claim that the keto diet is a miracle for weight loss, with numerous testimonials praising its effectiveness. However, it’s worth noting that studies suggest a significant percentage of dieters—between 80% and 97%—regain the weight they lost within a few years.
If you’re a breastfeeding mother looking to shed some post-baby weight, the keto diet might be at the forefront of your mind. Yet, you may be concerned about its safety for both you and your baby, as well as its potential effect on your milk production.
For instance, social media influencer Sofia Reynolds shared her experience with the keto diet while breastfeeding, declaring, “Is keto safe during breastfeeding? From my experience, it absolutely is!” She reported a robust milk supply and challenged the notion that a low-carb diet negatively impacts a nursing mother’s supply. However, she advised a gradual approach and careful monitoring of milk production.
While personal experiences can be enlightening, they shouldn’t replace scientific evidence. As an International Board Certified Lactation Consultant (IBCLC), I want to provide reliable advice regarding the keto diet and breastfeeding.
Understanding Nutritional Needs
First and foremost, research specifically examining the effects of the keto diet on breastfeeding is lacking. However, we do know that breastfeeding mothers require significantly more calories—approximately 1,800 or more—than those who are not breastfeeding, especially in the early months. Meeting these nutritional needs can be challenging on a restricted diet.
It is generally recommended that new mothers wait at least 6-8 weeks postpartum before embarking on any diet plan, aiming for a gradual weight loss of 1-2 pounds weekly. There has been a case of a breastfeeding mother who developed a serious condition called “non-diabetic ketoacidosis” after adopting a low-carb diet, which highlights why many healthcare professionals advise against extreme low-carb diets.
Moderation is Key
My recommendation is that moderate carb reduction can be acceptable, especially if you’re not eliminating them entirely. Steering clear of empty carbs like white flour and sugary processed foods should not pose a problem, provided you maintain a balanced and calorie-rich diet. However, I would hesitate to endorse a strict keto regimen, as it can lead to excessive restriction that may jeopardize your health.
Every woman’s experience with breastfeeding is unique. Some may feel fatigue or depletion from calorie restriction or low-carb diets more than others. If you choose to pursue a keto-style diet, do so gradually and ensure you’re incorporating sufficient calories and complex carbohydrates.
While calorie intake below 1,500-1,800 may not directly impact your milk supply, feeling drained and stressed from dietary changes can hinder milk letdown, affecting the amount your baby receives.
Should Breastfeeding Moms Follow the Keto Diet?
The takeaway is that, with careful planning and gradual implementation, it could be feasible for many. Always consult your healthcare provider before making any dietary changes to ensure it aligns with your individual needs.
That said, I want to emphasize something crucial for all breastfeeding moms: you are perfect as you are. The societal pressure to “bounce back” after childbirth can be overwhelming. It’s essential to remember that it took nine months to gain that weight, and it’s okay for it to take at least that long to lose it.
Not every mother loses weight through breastfeeding; some retain it until their little ones grow older and their caloric needs decrease. I like to think of those extra pounds as a cozy place for your baby to snuggle. And many of us continue to carry those “baby pounds” long after our children have grown. And that’s perfectly fine too.
Further Reading
For more insights on this topic, you can check out our other blog posts at Home Insemination Kit, or visit Make A Mom for authoritative information on fertility supplements. Additionally, Rmany offers excellent resources for pregnancy and home insemination.
Summary
The keto diet’s impact on breastfeeding remains largely unstudied, yet it’s crucial for nursing mothers to meet their heightened caloric needs. While moderate carb reduction can be acceptable, strict adherence to keto may be risky. It’s vital to approach any dietary changes with caution and prioritize your health and well-being as a breastfeeding mother.