How to do Keto While Breastfeeding
How to do the keto diet while breastfeeding
Are you thinking of trying keto while breastfeeding? The keto diet is such an amazing way to lose the baby weight while you are breastfeeding.
I personally lost all my baby weight safely with the keto diet and now have helped 500 + mamas lose theirs as well. Guess what?!? It is 100% possible for you to too!
Alright, let’s dive in…
What is the Keto Diet?
The Ketogenic diet (keto for short) is a high-fat, low carb, and moderate protein way of eating.
The average American diet consists of high carbohydrates. Your body naturally produces glucose and insulin. The glucose is then used as the primary source of fuel. The leftover fats are not needed and are then stored as body fat.
When we switch to the ketogenic diet, we switch from burning the glucose to burning ketones.
Your body goes from burning glucose (carbs/sugar) to burning ketones (fat). So we go from being a sugar burner to becoming a fat burner! Who doesn’t want that!?!
Burning ketones as our bodies’ main source of energy is known as being in “ketosis”.
What is Ketosis?
Ketosis is a natural metabolic state in which your body is producing a lot of ketones in your blood and is utilizing fat.
To sum it up, when we start the keto diet and start burning ketones that is what’s known as being in ketosis. This is the ultimate goal while doing the keto diet and what makes it different than just a low-carb diet.
How Does the Keto Diet Work?
There are a few ways that your body can get into ketosis. One is by restricting carbs and increasing your healthy fats. This is the way I recommend for mamas to start, especially while breastfeeding.
Another way you can get into ketosis is by fasting, and the popular intermittent fasting. However, I don’t ever recommend intermittent fasting for breastfeeding mamas. In my years of working with breastfeeding mamas, I have seen this intermittent fasting causes many issues in mamas, especially a decrease in milk supply. Although, just like everything with mamas while breastfeeding, every mama is different.
Is Keto Safe While Breastfeeding?
Yes, it is 100% safe! I have worked with over 500 mamas with healthy babies. I do however believe keto needs to be done differently while we are breastfeeding than when not nursing. Check out my full blog post for way more about keto being safe while breastfeeding.
Why is the keto diet the way to go while trying to lose weight while breastfeeding?
The keto diet is truly an amazing diet, especially when you do the keto diet correctly while breastfeeding.
Keto can help balance your hormones, regulate your blood sugar, and then you can start seeing weight loss changes and energy increasing. I have even seen it increase some mama’s milk supply, plus, SO many other amazing benefits!
One of my favorite benefits for myself is that it personally helped me so much with my postpartum anxiety!
I love the keto diet because it also ensures that mamas get in lots of healthy fats and nutrients into their diet. This is so great for you and your little one. Adding in lots of healthy fat can also help so much with milk supply. (1)
What are the Benefits of Eating a Keto Diet While Breastfeeding?
Earlier, I listed a few of my favorite keto diet benefits, but there are SO many other benefits. The following are some of the benefits of the keto diet:
Increase in Energy 2
Help with Acne 7
Improve symptoms of IBS 10
Lower Insulin Levels 11
Reduced Hunger 12
Improving and controlling type 2 diabetes 13
Reduced inflammation and pain 14
Improve Sleep 15
Stabilize hormone levels 16
Promote muscle gain 16
Reduce risk factors in Parkinson’s Disease 18
Reduce risk factors for Alzheimer’s disease 21
Reduce risk factors for heart disease 22
- Help with Migraines 23 24
- Plus, so many other benefits not listed here.
Wow, as busy new mamas don’t we need all of these!
Can the keto diet affect breastmilk supply?
Now that you know what the keto diet is and all the amazing benefits you are probably wondering how the keto diet affects your milk supply?
If keto is done correctly, you shouldn’t see ANY change in milk supply. I do teach keto to be done WAY differently while breastfeeding than when not nursing. (This is VERY important!)
We do need to change up how keto is done to make sure supply doesn’t dip. But, if done correctly I have seen milk supply even increase!
How To do keto while breastfeeding
I know this is the question you probably have been waiting for, right? Sadly, there is no one-size-fits-all approach to starting keto while breastfeeding. Ever since working with over 500 mamas, I have learned that no two mamas are alike while doing keto and breastfeeding. But, there are some basic guidelines to follow.
As I mentioned earlier, keto while breastfeeding needs to be done differently than when not breastfeeding. So, make sure you change it up so you don’t see a dip in supply.
With that being said, here are some of the most important things to do to make sure that your supply doesn’t dip:
#1. Make sure you are actually eating enough calories while you are breastfeeding
While breastfeeding it is said that we need to eat at least 500 more calories while breastfeeding. The suggested range for nursing mamas are anywhere from 1800-2300 calories. But, I have seen mamas who I work with needing way more than that.
So, that being said, you NEED to make sure you are still eating enough while you are doing keto and breastfeeding. Make sure you are getting in enough for your breastfeeding body’s needs. Every mama’s calorie goal is different
#2. Don’t be afraid of carbs while breastfeeding
I know when you think about doing keto you think of not having any carbs at all. However, while breastfeeding it is important to make sure you are getting enough carbs in. Again, every mama’s carb amount varies but most mamas need at least 50 net carbs. For some mamas it’s might be way more.
Also, make sure you are choosing nutrient-dense carbs so you are still giving your body the nutrients it needs.
#3. Focus on electrolytes
Electrolytes are something most mamas miss when they start doing keto while breastfeeding but they are so important. While doing keto and while breastfeeding our body is depleted from water and certain minerals. Keeping up on electrolytes will be a huge factor in making sure your supply doesn’t dip.
Check out this Keto Electrolyte Drink for Breastfeeding Mamas post for a great electrolyte drink to add to your day. Also the levels of electrolytes you will want.
For more tips on how to do keto while breastfeeding, make sure to download my freebie with my top 6 tips for starting keto while breastfeeding.
Are you ready to start keto while breastfeeding?
Starting any diet while breastfeeding can be daunting. I know how important milk supply can be while we are breastfeeding.
As I mentioned quite a bit in this post, doing keto while breastfeeding looks so different from mama to mama.
If you are looking for more support, join the 500+ mamas inside the Keto Breastfeeding Method when I help you start the keto diet safely without losing your milk supply.
This is where I will help guide you with personalized macros, a personalized game plan and SO much more. Send me a message and reply with “I’m Ready” and I’d love to chat with you about how I can help you with the Keto Breastfeeding Method.
Breast feeding 2 week old baby and I would like to loose weight without affecting milk supply
Aw, congratulation 💞 I do teach keto to be done differently while breastfeeding so supply doesn’t dip but it’s 100% possible!