The keto diet has garnered considerable attention in recent years, and its popularity shows no signs of waning. For those unfamiliar, the keto diet is an extreme low-carb regimen primarily focused on proteins and fats, with minimal carbohydrates allowed.
It’s not just bread that’s off the table; according to Healthline, virtually all fruits, aside from berries, and starchy vegetables like sweet potatoes and beets are also restricted. Quite a shift, right?
Many individuals claim the keto diet works wonders for weight loss, and there are numerous testimonials praising its effectiveness. However, it’s essential to remember that studies show 80% to 97% of people tend to regain any lost weight within a few years.
If you’re a breastfeeding mother aiming to shed some of the baby weight, the keto diet has likely crossed your mind. You might be grappling with questions about its safety for you and your baby, as well as its potential effects on your milk supply.
Recently, celebrity blogger Mia Thompson shared her keto journey on social media, asking, “Is the keto diet safe while breastfeeding?” She confidently responded, “Absolutely!” Thompson reported that her milk supply remained “strong and healthy,” asserting that the belief that low-carb diets diminish milk supply is “simply false.” However, she advised breastfeeding moms to ease into the diet while keeping an eye on their milk production.
While one person’s experience can be enlightening, it doesn’t substitute for scientific research. Therefore, it’s crucial for breastfeeding moms to seek credible information about the keto diet and how to approach it.
My Perspective as an IBCLC
As an International Board Certified Lactation Consultant (IBCLC), here’s my perspective on breastfeeding while following the keto diet.
First off, the effects of the keto diet on breastfeeding have yet to be thoroughly studied. However, it is widely recognized that breastfeeding women have significantly higher caloric needs—approximately 1,800 calories or more—compared to non-breastfeeding moms. Meeting these caloric requirements can be challenging on a restrictive diet.
Most health professionals recommend that new mothers avoid starting any diet until approximately 6-8 weeks postpartum, and aim for gradual weight loss of about 1-2 pounds per week.
There has been one case I know of involving a breastfeeding mom on a low-carb diet who experienced “non-diabetic ketoacidosis,” a serious condition usually linked to diabetes, but she was treated successfully. This incident may explain why many healthcare providers caution against extreme low-carb diets.
Limiting carbs, especially if you aren’t eliminating them altogether, is generally not harmful. Removing empty carbs like white flour and processed sugar can be beneficial, as long as you maintain a nutritionally diverse diet with sufficient calories. However, I advise caution in strictly adhering to the keto diet, as such restriction can jeopardize your health and well-being.
Ultimately, you are the one who may face the most consequences from an overly restrictive diet. Each woman’s breastfeeding experience is unique; some may feel depleted when they limit calories or adopt a low-carb regimen. If you choose to try a low-carb diet like keto, proceed slowly, incorporating additional calories and as many complex carbs as feasible.
Generally, eating less doesn’t directly affect milk supply, provided you don’t dip below the 1,500-1,800 calorie range. However, if you become fatigued and depleted due to dietary changes, you may experience increased stress, which can hinder milk letdown and reduce the amount your baby consumes.
Conclusion
So, is it advisable to follow the keto diet while breastfeeding? The bottom line is that, when approached carefully and with modifications, it may be suitable for many breastfeeding mothers. Just remember to consult your healthcare provider before making dietary changes.
That said, I want to encourage breastfeeding moms to embrace their bodies as they are. There’s immense pressure to “get your body back” after giving birth, but that’s unrealistic. It takes nine months to gain weight, and shedding it should take at least that long.
Moreover, it’s a myth that breastfeeding universally leads to weight loss. Some women may hold onto extra weight until their baby’s caloric needs decrease. Consider those additional pounds as a cozy place for your baby to snuggle. Many of us retain those baby pounds long after our children have grown. And you know what? That’s perfectly fine, too.
Further Reading
For further reading about home insemination, you can check out our article on the At Home Insemination Kit. If you’re looking for family-friendly spring break ideas, this resource is an excellent choice. Additionally, for more information on pregnancy-related topics, visit the World Health Organization’s pregnancy page.
Summary
Breastfeeding mothers considering the keto diet should proceed cautiously, as the effects of such a diet on milk supply have not been thoroughly studied. While limiting carbohydrates can be beneficial when done carefully, extreme restrictions may lead to health risks. It is essential to maintain sufficient caloric intake and prioritize nutritional variety. Lastly, remember that body image pressures postpartum are unrealistic, and it’s important to embrace your body as it is.