Ketogenic Diet for Breastfeeding Mothers - Safety, Tips and Meal Plan

An Overview of the Ketogenic Diet for Breastfeeding Mothers

The ketogenic diet has become one of the most popular diets for weight loss in recent years. This very low-carb, high-fat diet puts the body into a state of ketosis, where it burns fat for fuel instead of carbs. While the keto diet can be highly effective for weight loss and has been linked to other health benefits as well, breastfeeding mothers may wonder if it is safe to follow while nursing.

In this comprehensive guide, we will take an in-depth look at the ketogenic diet for breastfeeding moms. We will cover:

• What the keto diet is
• Benefits of keto for breastfeeding
• Potential concerns with keto while breastfeeding
• Tips for starting keto while nursing
• Foods to eat and avoid on keto
• Using keto breastfeeding calculators
• Maintaining milk supply on keto
• Keto supplements and breastfeeding
• Keto recipes for nursing moms

Let's get started!

What is the Ketogenic Diet?

The ketogenic or "keto" diet is a very low-carbohydrate, high-fat diet that shares similarities with low carb diets like paleo and Atkins. On keto, you restrict your net carb intake (carbs minus fiber) to under 50 grams per day. This restriction drastically reduces the amount of glucose available to your body's cells for energy.

In response, your liver starts producing ketone bodies from stored fat to use as an alternative energy source. This metabolic state of elevated blood ketones and shift to fat-burning is called ketosis.

Being in ketosis allows your body to become incredibly efficient at burning fat. It also provides other benefits like reduced hunger and cravings compared to high-carb diets. This makes keto an effective tool for losing excess body fat.

Benefits of Keto for Breastfeeding Mothers

Here are some of the top benefits that breastfeeding women can experience on the keto diet:

• Accelerated fat loss - Keto suppresses appetite and leads to fast reductions in body fat when combined with breastfeeding. Breastfeeding alone burns 300-500 calories per day.
• Increased energy - Fat adaptation improves energy levels and athletic performance for many women. Ketones provide steady energy compared to carbs.
• Reduced inflammation - Keto lowers inflammation which could help with postpartum healing and recovery.
• Improved brain health - Ketones provide efficient fuel for the brain and may improve cognitive function.

Additionally, the keto diet has been shown to balance blood sugar, reduce triglycerides, lower blood pressure, and increase HDL (good) cholesterol in those who follow it.

Potential Concerns with Keto While Breastfeeding

However, there are a few potential concerns that breastfeeding moms should be aware of with keto:

• Low milk supply - Very low carb intake may reduce milk supply, especially in the first few weeks postpartum when supply is regulating.
• Lack of nutrients - Strict keto eliminates foods like fruit that provide key nutrients for nursing mothers and babies.
• High fat content - Keto is very high in fat. The effects of this on breast milk composition are not yet known.
• Dehydration - Ketosis causes increased water loss. Nursing mothers need ample fluid intake.

To minimize potential issues, some careful planning is required when starting a ketogenic diet while breastfeeding.

Tips for Starting Keto While Breastfeeding

Here are some tips on starting and following keto as a nursing mother:

• Start once breastfeeding is well established, after 3-6 weeks.
• Gradually reduce carbs to ease into ketosis.
• Eat plenty of low carb veggies for nutrients.
• Stay very hydrated by drinking water and mineral-rich beverages.
• Consider safe ketogenic supplements if needed.
• Monitor milk supply and baby for any issues.
• Be prepared to modify the diet if supply drops.

Starting keto slowly and making sure to get enough fluids, electrolytes, and nutrients can help ward off any potential problems.

Foods to Eat on Keto While Breastfeeding

Here are some of the best foods to eat on keto while breastfeeding to meet nutrient needs:

• Healthy fats - Olive oil, coconut oil, avocados, nuts, seeds, ghee, fatty fish
• Protein - Eggs, meat, poultry, fish, whey protein
• Non-starchy veggies - Leafy greens, broccoli, cauliflower, peppers, mushrooms etc.
• Full-fat dairy - Milk, yogurt, cheese, butter
• Berries - Blackberries, raspberries, blueberries in moderation
• Herbs, spices & beverages - Sea salt, black coffee, herbal tea, bone broth

Choose organic and pasture-raised options when possible. Bone broth provides electrolytes like sodium and potassium which are crucial on keto.

Keto Foods to Avoid or Limit While Nursing

Here are the foods to avoid or limit on keto during breastfeeding:

• Grains - Wheat, rice, oats, corn, quinoa, pasta etc.
• Starchy veggies - Potatoes, sweet potatoes, peas, parsnips, winter squash etc.
• Fruit - Bananas, apples, mangos, grapes, pineapple, cherries
• Beans & legumes
• Sugar & sweets
• Processed low-fat foods
• Unhealthy vegetable/seed oils - Soybean, canola, corn, sunflower, safflower
• Alcohol

Also limit processed and packaged keto snacks, bars or high carb nuts like cashews and pistachios. Focus on nutrient-dense whole foods.

Using a Keto Breastfeeding Calculator

Determining your ideal macros (protein, fat, carbs) on keto can seem complicated. Keto macro calculators are helpful tools to figure out your recommended nutritional breakdown.

When using a keto calculator for breastfeeding, make sure to set activity level to sedentary or lightly active. Enter your current weight along with goal weight if desired. Set carbs to 20-30g net carbs.

For protein, a good starting point is 1.2-1.7g per kilogram of lean body mass. Fat intake can be set to "daily amount" rather than percentage for breastfeeding women.

Aim for around 2200-3000 calories per day total as a nursing mom to account for increased needs. This wide range provides flexibility to find the right calorie level to support milk production and reasonable postpartum weight loss.

Recalculate your macros every 4 weeks or so as weight loss occurs to ensure you are eating adequate calories and protein.

Maintaining Milk Supply on a Ketogenic Diet

The #1 priority for breastfeeding moms should be maintaining or improving milk supply. Here are some tips for keeping up your milk production while following keto:

• Drink to thirst plus an extra 16-32 ounces of fluids per day.
• Include galactagogues like fenugreek, fennel, and blessed thistle.
• Eat enough calories - do not heavily restrict total food intake.
• Ensure sufficient protein at each meal - aim for 25-30g.
• Incorporate milk-boosting carbs as needed such as oats, quinoa, or starchy veggies.
• Consider lactation cookies/bites that combine protein, fat, and carbs.
• Check in with pediatrician about baby's weight gain and hydration.

Pay close attention to baby's hunger cues, diaper output, softness of stools, and weight gain at regular checkups to detect any potential issues early.

Keto Supplements and Breastfeeding

Some supplements can be beneficial when starting keto as a breastfeeding mom. However, always check with your doctor first and introduce new supplements one at a time.

Helpful keto supplements may include:

• MCT oil - Provides quick ketone energy and may increase milk fat content.
• Exogenous ketones - Can give an energy boost and minimize keto flu symptoms.
• Electrolytes - Counteracts dehydration and supports milk supply.
• Probiotics - Improves gut health for mom and baby.
• Omega-3s - Anti-inflammatory and may boost milk DHA levels.

Avoid any aggressive fat burning or diet pills as these can contain stimulants and diuretics that reduce milk supply. Safe supplements that provide energy are preferred.

Keto Recipes and Meals for Breastfeeding Moms

Finding quick, delicious keto recipes that provide key nutrients is essential for busy breastfeeding moms. Here are some nourishing keto meal ideas:

• Keto breakfast - Veggie omelet with avocado and nut butter chia pudding.
• Keto lunch - Tuna salad over greens with berries and pecans.
• Keto dinner - Chicken soup with cauliflower rice and green salad.
• Keto snacks - Celery with nut butter, coconut yogurt and berries, flax crackers with guacamole.
• Keto dessert - Dark chocolate avocado mousse, chia pudding, whipped cream with strawberries.

When preparing keto meals:

• Choose healthy proteins, green veggies, avocados, nuts, coconut oil.
• Add MCT oil or exogenous ketones as needed.
• Use full-fat dairy for creaminess.
• Include antioxidant-rich berries.
• Drink bone broth for electrolytes.

Breastfeeding mothers have slightly increased calorie and carbohydrate needs. Add starchy veggies, a small serving of fruit or grains/legumes if you notice drops in supply. Lactation cookies/bites can provide a carb and calorie boost as well.

The Takeaway on Keto for Breastfeeding

The ketogenic diet can be a good option for postpartum weight loss and energy while breastfeeding. However, special considerations like maintaining milk supply, drinking enough fluids and getting adequate nutrients must be made.

Many women can successfully combine keto and breastfeeding by:

• Starting keto after supply is well established
• Consuming plenty of hydrating fluids
• Eating enough calories from nutrient-dense foods
• Taking supplements to support energy and supply
• Monitoring babys weight and satisfaction
• Adjusting intake of carbs/calories if needed

While following a very low carb diet does seem compatible with breastfeeding for most women, consult your doctor and listen to your body. Being flexible and responsive as you start keto while nursing is key.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.