The ketogenic diet has gained immense popularity over the last few years, and its momentum shows no signs of slowing down. For those unfamiliar, the keto diet is an ultra-low-carb eating plan that emphasizes fats and proteins while drastically reducing carbohydrate intake. This means saying goodbye not just to bread but also to most fruits—save for a few berries—and starchy vegetables like sweet potatoes and beets. Quite the shift, right?
Many people tout the keto diet as a miraculous solution for weight loss, and while it may yield short-term results, studies show that a significant percentage of dieters—between 80% to 97%—end up regaining lost weight within a few years. For breastfeeding mothers contemplating a return to their pre-baby weight, the keto diet might seem appealing. However, questions about its safety for both mom and baby, as well as its impact on milk supply, are valid concerns.
Take the case of celebrity fitness enthusiast Mia Harrison, who shared her experiences on social media regarding keto while breastfeeding, stating, “Is keto safe for breastfeeding? From my perspective, it absolutely is!” She claimed her milk supply remained “robust and healthy,” challenging the common belief that low-carb diets can harm lactation. Yet, she cautioned new moms to transition slowly into the diet while monitoring their milk production closely.
While personal anecdotes are insightful, they can’t replace scientific evidence. As an International Board Certified Lactation Consultant (IBCLC), I want to provide guidance for breastfeeding mothers considering the keto approach. First and foremost, research examining the effects of the keto diet on breastfeeding is limited. However, we do understand that breastfeeding moms require significantly more calories—often around 1,800 or even more—compared to those who are not nursing. This can be challenging to achieve on a restrictive diet.
It’s generally recommended that mothers wait until about 6-8 weeks postpartum before embarking on any diet. Furthermore, gradual weight loss—aiming for around 1-2 pounds per week—is considered the healthiest approach. I’ve come across a case study about a breastfeeding mother who developed “non-diabetic ketoacidosis” while on a low-carb diet, leading to hospitalization. This incident highlights why many healthcare professionals advise against extreme low-carb diets.
If you choose to limit carbs, there’s typically no harm in doing so—as long as you don’t eliminate them entirely. Cutting out refined carbs like white flour and processed sugar can be beneficial, provided you maintain a well-rounded diet rich in calories and nutrients. However, I wouldn’t recommend adhering strictly to the keto diet. The risk of becoming overly restricted can lead to health concerns.
Each breastfeeding journey is unique; some women may thrive on a low-carb diet, while others may feel drained. If you opt for a low-carb plan like keto, pace yourself and incorporate more calories and complex carbohydrates when possible. While eating less doesn’t inherently affect milk supply—especially if you stay above the 1,500-1,800 calorie threshold—feeling depleted can increase stress levels, which may impede milk letdown.
So, should breastfeeding moms embrace keto? The answer is nuanced. When approached thoughtfully and modified to suit individual needs, it can be manageable for many mothers. But always consult your healthcare provider before making dietary changes.
Additionally, I’d like to remind breastfeeding moms navigating weight loss: You are perfect just as you are. Societal pressures to “bounce back” after pregnancy can be overwhelming, but remember it took nine months to gain those extra pounds, and shedding them should take just as long—if not longer. It’s a common misconception that breastfeeding automatically leads to weight loss; some women retain weight until their babies grow older and their caloric needs decrease. I like to think of those post-pregnancy pounds as cozy spots for babies to snuggle—many of us carry those reminders long after our little ones have grown.
For more insights on navigating your fertility journey, check out Make a Mom—an excellent resource on topics like home insemination and pregnancy. If you’re looking for tools to assist in your journey, BabyMaker has got you covered as an authority on this subject. And for comprehensive information on pregnancy, Healthline is a fantastic resource.
In summary, while the keto diet may be feasible for some breastfeeding mothers when approached cautiously, the most important thing is to prioritize your health and well-being. Embrace your body, and remember that your worth isn’t defined by numbers on a scale.
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