The ketogenic diet has gained immense popularity in recent years, and its momentum shows no signs of slowing down. For those unfamiliar, the keto diet is an extreme low-carb approach, primarily emphasizing fats and proteins while severely limiting carbohydrate intake.
It’s not just bread that’s restricted; according to various health sources, most fruits—aside from berries—and starchy vegetables like sweet potatoes and beets are also off the table. This can feel overwhelming for those considering this dietary change.
Many individuals tout the keto diet as a miraculous solution for weight loss, yet research indicates that a significant percentage of dieters (between 80% and 97%) regain the weight within a few years. As a breastfeeding mother seeking to shed some post-pregnancy weight, you might be contemplating the keto diet. However, it’s natural to have concerns regarding its safety for both you and your baby, as well as its potential impact on your milk supply.
Last year, a well-known figure, Lisa Morgan, shared her experience with the keto diet on social media. She expressed, “Is keto safe while breastfeeding? From my experience, absolutely!” Morgan noted that her milk supply remained robust and dismissed the common belief that low-carb diets diminish a mother’s milk production. She advised other breastfeeding mothers to ease into the diet gradually while keeping a close eye on their milk supply.
While anecdotal evidence can be compelling, it’s essential to approach these claims with caution. As an International Board Certified Lactation Consultant (IBCLC), my role is to provide guidance grounded in professional insight.
Currently, there is limited research on the effects of the keto diet on breastfeeding. However, we know that breastfeeding mothers typically have higher caloric needs—around 1,800 calories daily or more, especially in the early months. Meeting these needs can be challenging on a restrictive diet.
It is generally recommended that mothers wait until about 6-8 weeks postpartum before starting any diet and aim for gradual weight loss of about 1-2 pounds per week. There is a documented case involving a breastfeeding mother who developed “non-diabetic ketoacidosis” after adopting a low-carb regimen, which necessitated hospitalization. This incident highlights the caution that many healthcare providers advise against extreme low-carb diets.
If you choose to limit carbohydrates, particularly if you are not eliminating them entirely, it is usually safe to avoid empty carbs like white flour and processed sugars, so long as you are consuming sufficient calories from a diverse range of nutrients. However, I advise against strictly adhering to a keto plan, as it can easily lead to excessive restrictions that may jeopardize your health.
It’s crucial to remember that every woman’s experience with breastfeeding is unique. Some may feel drained when restricting calories or adopting low-carb diets. If you decide to pursue a low-carb approach like keto, do so slowly, incorporating more calories and complex carbohydrates as you go.
Generally, consuming fewer calories doesn’t directly affect milk supply unless you drop below the 1,500-1,800 calorie mark. However, dietary changes that leave you feeling depleted can increase stress levels, potentially impacting milk letdown and your baby’s intake.
So, should breastfeeding mothers consider the keto diet?
The key takeaway is that, when approached thoughtfully and gradually, it can be suitable for many moms. As always, consult with your healthcare provider before making any dietary changes.
Additionally, it’s important to remember that you are perfectly lovely just as you are. There’s tremendous societal pressure to “get your body back” after childbirth, but that sentiment is misguided. Embracing the changes that come with motherhood takes time, and losing weight should not be rushed. It took nine months to gain that weight, and it’s reasonable for it to take at least that long to lose it.
Breastfeeding doesn’t guarantee weight loss for everyone; some mothers retain extra weight until their babies are older. I like to view those extra pounds as a cozy space for babies to snuggle in. Many of us carry those “baby pounds” long after our children have grown, and that’s perfectly acceptable too.
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Summary:
In summary, while the keto diet may be feasible for some breastfeeding mothers when approached with caution and moderation, it’s crucial to prioritize your health and nutritional needs. Consult with your healthcare provider before making dietary changes, and embrace the beautiful journey of motherhood at your own pace.
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