The keto diet is a low-carb, high-fat diet that’s used for weight loss. This popular diet has many benefits, like stabilizing blood sugar levels and burning fat. The keto diet can also be an excellent way to lose postpartum baby weight as a new mom. But can you and should you follow the keto diet while breastfeeding?
You can follow the keto diet while breastfeeding, but you should do so with caution. Following the keto diet while breastfeeding can impact your milk supply and cause dehydration. Going keto and cutting out carbs can also affect a breastfeeding mom’s mood and energy regulation.
As a new mom, one of the biggest concerns you may have when considering the keto diet is how it will impact your breastmilk supply and the possible side effects of transitioning from a normal diet to a keto diet. Despite this, many breastfeeding moms go on the keto diet and successfully lose weight and don’t have a reduction in their milk supply.
Should You Follow The Keto Diet While Breastfeeding?
The keto diet can be followed when breastfeeding, but breastfeeding moms should do so cautiously. It’s impossible to tell how the keto diet will affect you while breastfeeding, and it can vary from person to person.
Following the keto diet can help some moms lose weight without reducing their milk supply. However, for others, it may be too demanding on their bodies, and they may struggle to consume sufficient calories and stay hydrated on the keto diet.
A breastfeeding mom requires 650 more calories to maintain a healthy breastmilk supply. A daily intake of 1800 calories is recommended for breastfeeding moms, and this can be tough to meet when on the keto diet.
The keto diet is a diet that causes your body to go into a ketogenic state which uses your fat stores for energy instead of glucose. To remain in this state, you have to avoid a number of different foods like grains, starches, sugary foods, and certain types of fruit.
Ketosis, or the ketogenic state, kicks in from 3 days to a week after starting the keto diet and can also cause a range of side effects, including the keto flu, which can put extra strain on a breastfeeding mom’s body.
This restrictive type of eating may not be the best diet if you’re breastfeeding because you’ll need to consume additional calories to help produce enough breast milk for your baby, and consuming these calories may stop ketosis.
The keto diet isn’t just famous for aiding in weight loss but has many health benefits, including protection against diabetes, cancer, and Alzheimer’s.
If you decide to go on the keto diet while breastfeeding, it is important to keep a close eye on your overall health. If you see a reduction in your milk supply or experience any adverse effects from being on this diet, then it’s best to stop the keto diet or try to increase your calorie intake.
How Does The Keto Diet Affect You When You’re Breastfeeding?
Besides the obvious risks of a drop in your milk supply, there are a few more risks of being on the keto diet while breastfeeding.
Low-carb diets like the keto diet can cause a breastfeeding mom’s body to release ketones which are then transferred to her baby. The effect these ketones have on a growing baby is still unknown and can be concerning because glucose is what babies need to grow, and the keto diet prevents the body from using glucose for energy.
One of the other major concerns about starting the keto diet while breastfeeding is the nutritional deficiency that may come with this type of restrictive diet. The keto diet can be low in some vitamins like calcium, vitamins C and K, potassium, magnesium, and chloride.
When a breastfeeding mom doesn’t get sufficient nutrients from her diet, her body will start taking it from her reserves and then from her blood and bones to ensure all the nutrients her baby needs are put into her breast milk. This will eventually make the breastfeeding mom nutrient deficient.
What Are The Benefits Of The Keto Diet While Breastfeeding?
The research on the keto diet while breastfeeding is limited, and there isn’t enough information available for moms who are considering going on the keto diet.
Despite this, the keto diet has many potential benefits, including:
- Aiding in postpartum weight loss
- Reduced insulin levels
- Improved skin appearance and reduced acne
- A significant amount of fat loss in the abdominal area
- Increased levels of good cholesterol
- Reduced blood sugar levels
- Improves overall heart health
- Offers neuroprotective benefits
The keto diet, like many other diets, also comes with side effects for breastfeeding moms. This includes a possible reduction in milk supply, dehydration, insufficient calorie intake, carbohydrate withdrawal, and the keto flu.
Top 10 Keto Foods To Eat While Breastfeeding
Eating nutritiously while on the keto diet is essential. Moms that go on the keto diet tend to stick to only a few food groups and often miss out on nutrient-dense food.
Ten of the best types of food to include in your keto diet while breastfeeding are:
- Cheese
Cheese is not only delicious but one of the easiest things to eat on the keto diet. Cheese is a high-fat and low-carb food, and there are many different types of cheese to choose from, like goat cheese, feta cheese, mozzarella, and cream cheese.
- Avocado
Avocados are packed with nutrients like magnesium, vitamin B, and potassium. In addition, more than 77% of the total calories in an avocado come from fat which makes it perfect for the keto diet.
- Salmon
Salmon is high in omega three fatty acids, which helps improve insulin sensitivity. Salmon is also rich in selenium, potassium, and vitamin B. Eating salmon regularly reduces your risk of developing heart disease and a stroke.
- Eggs
Eggs are one of the only foods that contain all nine essential amino acids. Eggs are also affordable, convenient to cook, and barely have any carbs. Eggs are also great for keeping your heart healthy, and due to their protein content, they keep you fuller for longer.
- Coconut oil
Coconut oil is pure fat, making it a great addition to a keto diet. Coconut oil can be used as an alternative oil in cooking and has benefits like helping you lose weight, regulating hunger, and can help regulate your blood sugar.
- Nuts and seeds
Nuts and seeds contain high amounts of healthy fats but have low to moderate amounts of carbohydrates, depending on the type. The best nuts and seeds to include in the keto diet are hemp, flax, chia, almonds, hazelnuts, walnuts, and pecan nuts.
- Cream
Heavy whipping cream can be consumed on the keto diet. Crean has a higher fat content than milk and can be added to many dishes to enhance the flavor. Cream also supports weight loss and helps with sugar cravings.
- Berries
There are a few types of berries that you can eat when on the keto diet. These include strawberries, raspberries, blackberries, and blueberries. Berries are a great snack to include in your keto diet and have many vitamins and minerals. Berries are also an excellent source of fiber.
- Butter
One of the best things to eat on the keto diet is butter. Butter has no carbohydrates and is a great source of vitamins. Butter is easily digestible and filled with fatty acids.
- Olive oil
Olive oil contains no carbohydrates and is 100% pure fat. Olive oil is a healthy cooking substitute for butter and coconut oil and has been shown to help regulate insulin levels.
Tips For Going On The Keto Diet While Breastfeeding
When you’re breastfeeding, there are additional nutritional requirements placed on your body. Starting a diet and cutting back on certain food groups can put your milk supply at risk, which is something you don’t want to do.
If you’d like to start the keto diet, there are a few things to do to ensure your keto diet doesn’t affect your breastfeeding.
- Stay hydrated
One of the biggest things that impacts your milk supply is not being hydrated. When you’re on this diet, you need to drink even more water due to water loss from not consuming carbohydrates. Staying hydrated will also ensure that your electrolytes are balanced.
- Take a good multivitamin
The keto diet is quite restrictive, and you can lose out on essential nutrients. By taking a multivitamin, you get your daily dose of nutrients to make high-quality breast milk. Vitamins and minerals also can help prevent headaches, low energy, and fatigue.
- Incorporate electrolytes
It’s recommended that you take electrolytes while on the keto diet. This is usually in powder form or through certain foods. Common electrolytes are sodium, potassium, calcium, and bicarbonate.
- Opt for a moderately low-carb diet
If you’re just starting with keto, start with a moderately low-carb diet and then slowly lower your carb intake while monitoring your breastmilk supply. This is the best way to transition into a keto diet without impacting your breast milk supply. If you notice any side effects from going keto, it’s best to stay with a moderately low-carb diet and avoid going keto.
- Keep a food diary
Keeping a food diary not only helps you keep track of what you’re consuming and the number of calories you’re taking in but can also be helpful if you notice a drop in your milk supply. You can slowly add more calories and write them down in your food diary, taking note of how it affects your supply.
- Increase your vegetable intake
Increasing your vegetable intake will help you meet your daily nutritional requirements, and vegetables are packed with phytochemicals and antioxidants.
- Add low-carb fruits
Low-carbohydrate fruits like avocado, blackberries, raspberries, strawberries, and tomatoes can be eaten on the keto diet and are great for curbing those sugar cravings. When you’re looking to add fruit to your diet and you want to remain in ketosis, you’ll need to make sure that the fruit forms part of the daily ratio of 70% – 80% fat, 10 – 20% protein, and 5% – 10% carbohydrates.
- Add lots of leafy greens
Leafy green vegetables like spinach are low in calories and nutrient-dense. So you can consume a good amount of leafy greens without having to keep track of your calorie intake.
The hormone prolactin is responsible for breast milk production. Unfortunately, this hormone also makes you hold onto some weight, so keep this in mind when you’re on the keto diet.
What Other Diets Can You Try While Breastfeeding?
There are a few popular diets that you can do while breastfeeding. If the keto diet hasn’t worked for you, or you’ve experienced too many side effects, you may want to try a different diet to help you lose weight.
Some of the most widely tried diets are the breastfeeding diet, the Mediterranean diet, the paleo diet, and the volumetrics diet.
These are not all low-carb diets but diets that include healthy eating with a limit on the number of carbohydrates consumed. If keto has yet to work for you, trying a diet with a moderate carbohydrate intake may be a good idea.
The Breastfeeding Diet
The breastfeeding diet is a meal plan that fits in with your lifestyle and incorporates a range of different foods to keep you healthy and provide the best nutrients for your baby.
Breastfeeding moms require more calories a day to keep up with the demand for producing breast milk. The breastfeeding diet focuses on making healthy nutritional choices to help you breastfeed. This involves adding protein, whole grains, fruits, and vegetables to your diet.
Eating various foods will give your baby breast milk filled with nutrients and help expose your baby to different flavors. Staying hydrated is also an important part of any diet while breastfeeding. Caffeine and sugary drinks should be limited, and you should include lots of water.
The Mediterranean Diet
The Mediterranean diet is a popular diet and involves a way of eating based on foods consumed in countries bordering the Mediterranean Sea. Those living in these countries had a lower risk of chronic conditions, and this diet is usually adopted by those looking to lose weight and live a healthier lifestyle. This diet is great for breastfeeding moms as it doesn’t restrict carbohydrate intake.
According to the National Library of Medicine, breastfeeding moms who are on the Mediterranean diet have higher levels of fatty acids in their breast milk which helps develop an infant’s eyesight and supports neurological development.
There aren’t strict guidelines when it comes to the Mediterranean diet, but this diet should include whole grains, fruit, vegetables, legumes, nuts and grains, and healthy fats. Refined, sugar, and processed foods are not part of the Mediterranean diet.
Some of the benefits of the Mediterranean diet include:
- It helps protect brain function
- It helps with blood sugar levels
- It’s excellent for heart health
The Mediterranean diet mainly focuses on seafood, olive oil, fruits, vegetables, whole grains, herbs, and spices.
The Paleo Diet
The paleo diet is another safe diet plan to follow while breastfeeding, provided you stick to 1800 calories. The paleo diet is based on prehistoric foods humans used to eat and includes fruits, vegetables, nuts and seeds, fish, lean meat, oils, and eggs.
On the paleo diet, prohibited foods include grains, dairy, legumes, processed foods, sugar, and starchy vegetables. This is a great diet for weight loss and has been shown to help decrease blood pressure in those with high blood pressure and reduce cholesterol.
The only downside to the paleo diet is that it restricts some essential food groups, which are good sources of fiber and vitamins.
Cutting out these foods long term may cause a nutritional deficiency, so if you decide to try the paleo diet, stick to a 6,12, or 24-month period and monitor how you feel during this time. Many breastfeeding moms who start the paleo diet also report feeling moody and tired during the first few days of going paleo as their body adjusts to this way of eating.
The Volumetrics Diet
The volumetrics diet was created by Barbara Rolls, a nutrition professor. This diet is more of a lifestyle change than a diet plan. The volumetrics diet focuses on nutrient-dense foods in every meal and limits high-calorie foods like chocolate, cookies, and nuts.
On this diet, foods are categorized into four categories, including very low-calorie foods, low-calorie foods, medium-calorie foods, and high-calorie foods. Most of the foods that you should eat are the low calorie foods. Medium and high-calorie foods should be eaten in moderation.
This diet is great because no food is off-limits, provided it is eaten in the right amounts. This diet also encourages 30 to 60 minutes of daily exercise to help lose weight.
Conclusion
The keto diet is considered mostly safe for breastfeeding moms, provided they stay hydrated and consume enough calories so it doesn’t impact their milk supply. The keto diet has many benefits and is an excellent way for new moms to lose weight and eat healthier.