The ketogenic diet has gained immense popularity over the past few years and shows no signs of fading away. For those unfamiliar, the keto diet is a low-carb regimen that drastically reduces carbohydrate intake while emphasizing proteins and fats. This means that not only is bread off the table, but many fruits, apart from berries, and starchy vegetables like sweet potatoes and beets are also restricted. Quite the adjustment, isn’t it?
Many advocates claim that the keto diet leads to rapid weight loss, but it’s worth noting that research indicates a significant number of individuals—between 80% to 97%—regain the weight they initially lost within a few years. If you’re a breastfeeding mother aiming to shed some of that baby weight, the keto diet may have crossed your mind. However, you’re likely asking yourself if this diet is safe for both you and your baby and how it might affect your milk supply.
Recently, celebrity influencer Tara Johnson shared her experience with the keto diet while breastfeeding, stating, “Is Keto safe while nursing? From my experience, it absolutely is!” She claimed her milk supply remained robust and dismissed the common belief that low-carb diets adversely affect lactation. However, she did advise that breastfeeding moms should ease into the diet while keeping a close eye on their milk production.
While personal anecdotes can be compelling, they are not a substitute for scientific evidence. So how do breastfeeding mothers navigate the keto diet safely? As an International Board Certified Lactation Consultant (IBCLC), I’ll share my insights on this topic.
Understanding Caloric Needs
Firstly, it’s important to recognize that research on the keto diet’s effects on breastfeeding is limited. However, we do know that breastfeeding mothers typically have higher caloric needs—around 1,800 calories or more, especially when their infants are young. Meeting these needs can be challenging on a restrictive diet.
Additionally, it’s generally advised that new mothers wait about 6-8 weeks postpartum before starting any weight loss regimen, aiming for a gradual reduction of about 1-2 pounds each week. There have been instances, such as one documented case, where a breastfeeding mother following a low-carb diet experienced “non-diabetic ketoacidosis,” a serious condition. This may explain why many healthcare professionals and lactation consultants hesitate to recommend extreme low-carb diets.
Recommendations for Breastfeeding Mothers
My recommendation is that there’s likely no significant harm in minimizing carbs, particularly if you’re not eliminating them entirely. Avoiding empty carbs like processed sugars and white flour should not pose an issue, provided you’re consuming enough calories and maintaining a nutritionally diverse diet. However, I would caution against strictly adhering to the keto diet, as such restrictions might jeopardize your health and well-being.
You may find that you bear the brunt of the consequences if you adopt a highly restrictive diet. Each woman’s experience while breastfeeding is different; some may feel more drained when they cut calories or switch to low-carb eating. If you choose to pursue a low-carb diet like keto, proceed slowly and incorporate more calories along with complex carbohydrates.
In general, reducing caloric intake will not directly affect your milk supply as long as you stay above the 1,500-1,800 calorie threshold. However, if you feel depleted or fatigued due to dietary changes, increased stress levels may inhibit milk letdown, impacting how much milk your baby receives.
Should Breastfeeding Moms Embrace the Keto Diet?
So, should breastfeeding moms embrace the keto diet? The answer is that, when approached cautiously and with modifications, it may be acceptable for many. Always consult with your healthcare provider prior to making dietary changes.
Moreover, I would like to remind breastfeeding mothers that there’s no rush to lose the baby weight. The societal pressure to “get your body back” post-pregnancy is overwhelming, but it’s essential to recognize that it took nine months to gain that weight, and it’s perfectly natural for it to take just as long to lose it.
Many mothers may find themselves holding onto those extra pounds long after their babies have grown, and that’s completely okay. Those added curves can serve as a cozy spot for your little one to snuggle. Embrace your journey and remember, you’re beautiful just the way you are.
Additional Resources
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Summary
In conclusion, while the keto diet can be approached cautiously by breastfeeding mothers, it’s crucial to monitor caloric intake and overall nutrition. Consulting with a healthcare provider is recommended before making significant dietary changes. Remember to embrace your post-pregnancy body and take your time in losing weight.