Keto While Breastfeeding
Keto is a popular diet plan that focuses on consuming very little carbs while increasing fat intake. Although this diet works wonders for those looking to lose weight, new moms may wonder if keto while breastfeeding is a good idea or not.
This article explores the keto diet and whether it is safe for breastfeeding moms.
What is Keto?
Keto is a very low carb, high fat diet. Many people have found the keto diet to be great for losing weight and improving overall health. Many researches (1, 2, 3) have shown that this diet has benefits against diabetes, cancer, epilepsy, Alzheimer’s, and other illnesses.
In many ways, Keto is similar to other low carb diets like the Atkins diet. However, other low carb diets replace carb-filled foods with those rich in protein. Keto works by replacing carbs with fat. Those following the keto diet also eat significantly fewer carbs than other low carb diet plans.
When you replace carbs with fat, it puts your body into a metabolic state called “ketosis” (thus the name “keto” diet). When in this state, your body becomes more efficient at burning fat for energy. Because protein can be converted into glucose when eaten in large quantities, it makes entering ketosis more difficult. That’s why keto dieters limit both carbs and protein.
The keto diet provides many key health benefits. In addition to helping you lose weight, the keto diet can reduce blood sugar levels in the body, reduce blood pressure, and provide you with higher energy levels.
On the keto diet, you should limit sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low fat or diet products, some condiments and sauces, unhealthy fats, alcohol, and sugar-free diet foods.
Keto dieters replace these high carb foods with meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, low carb veggies, and certain condiments. Many people who follow the keto diet seek to eat whole foods, since many whole foods fit well in the keto diet plan.
Ketosis Diet While Breastfeeding
Although the keto diet is a great way to lose weight and improve health, there is some concern that keto while breastfeeding could be dangerous for breastfeeding moms. Despite these concerns, there are many benefits to keto while breastfeeding.
First, the food eaten on the keto diet is good for your health and milk supply while breastfeeding. Meat, fatty fish, cheese, butter and eggs will all help you feed your baby. Many of the foods to avoid on keto are also ones you should avoid while breastfeeding. Alcohol, sugary foods, and unhealthy fats may prove harmful to your baby.
Second, there is no evidence that a low carb diet will impact your milk supply. With this in mind, you can enjoy the benefits of the keto diet without worrying about whether your baby will be properly fed.
However, your body needs more calories when you’re breastfeeding. A breastfeeding woman should be consuming 200 to 500 extra calories each day. If you’re following the keto diet, it’s important to make sure you’re eating enough calories to support you and your baby.
Because every woman’s body is different, you should ask your doctor whether keto while breastfeeding will work for you. Even if you’re already following the keto diet, it’s important to discuss your diet with your doctor.
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Can You Do Keto While Breastfeeding?
Please note, the information provided here is for informational purposes only and not intended to be a substitute for medical advice. Before starting any diet, you should consult your doctor.
You can do keto while breastfeeding, provided that you take a couple of extra precautions (4). The primary foods in the keto diet are healthy for you and your baby, making it a fairly safe diet plan to follow during pregnancy and breastfeeding.
However, you should be cautious about dieting to lose weight during this time. You need to consume enough calories to feed you and your baby. Because many keto foods are low in calories, many women on the keto diet struggle to consume enough calories. Be mindful of how many calories you consume, increasing your consumption when necessary.
You should also make sure to drink plenty of fluids. Many dieters find themselves easily dehydrated while following the keto diet. It’s especially important that you stay hydrated during breastfeeding.
Some experts suggest that you should start keto before your pregnancy. Some dieters get “keto flu” as they adjust to the diet. During this time, they feel weak and develop body aches. Because you don’t want to have these symptoms during pregnancy or breastfeeding, it’s best to start the diet early or wait a while longer before beginning it.
Although research and experience show that you can do keto while breastfeeding, it’s still important to consult your doctor before starting any diet.
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Is Keto Safe While Breastfeeding?
Despite the relative safety of keto while breastfeeding, there are still some slight risks.
First, women can struggle to get the nutrients they need for breastfeeding while following a strict keto diet. Some experts suggest increasing your carb intake while breastfeeding, allowing 50 grams or more each day.
Second, women who are breastfeeding are at a higher risk of ketoacidosis (5). This condition causes your body to create too little insulin. Although researchers aren’t entirely sure why, women who are breastfeeding are at a slightly higher risk of developing this condition.
Your health history and experience with the keto diet may determine whether this is a safe option while breastfeeding. Talk to your doctor about whether you can do keto while breastfeeding.
Keto Diet While Breastfeeding: Pros and Cons
There are pros and cons to doing the keto diet while breastfeeding.
- You can lose your extra pregnancy weight
- Keto diet foods can be good for your milk supply
- Eating whole foods is better for you and your baby
- You’ll have more energy
- You’re at a slightly higher risk of developing ketoacidosis
- It’s harder to keep up with the caloric needs of feeding your baby
- New keto dieters may experience “keto flu”
Exogenous Ketones and Breastfeeding
Exogenous ketones are supplements that help you enter a state of ketosis. By entering ketosis sooner, you can reap the benefits of the keto diet sooner. While the ingredients in these supplements are safe overall, it’s important to discuss all dietary supplements with your doctor.
Best Keto Supplements
If you and your doctor discuss taking supplements to help you in your keto diet, you’ll need to find the right keto supplement for you. Below are three of the best keto supplements on the market, along with a short description of what makes them good.
Clinical Effects Keto Support BHBoost
This supplement helps you enter ketosis faster. Reviewers also note that it helps reduce “keto flu” symptoms when you’re first starting the diet. They also provide a money back guarantee if you’re unsatisfied with their product.
This supplement can improve your mental and physical performance on the keto diet. That’s very important when you’re taking care of a newborn! The ketones in this supplement also help your body enter ketosis sooner.
Pruvit Ketones While Breastfeeding – Is it Safe?
There is nothing especially dangerous about the ingredients in Pruvit Ketones. However, it’s important to discuss your diet and supplements with your doctor. Your doctor will be best able to advise on what supplements suit your specific needs best.
Keto While Breastfeeding Meal Plan
What should you eat when following keto while breastfeeding? Because that’s such a complex answer, we’ve outlined some information about two blogs providing keto resources to breastfeeding moms.
On their website, Lactation Mamas provides a 3-day sample meal plan for keto while breastfeeding. It includes foods like Greek yogurt, chicken, protein bars, eggs, cheese, zucchini noodles, salmon, steak, meatballs, smoothies, and more.
Lactation Mamas also offers a purchasable guide that includes more meal plan ideas and key information for breastfeeding moms following the keto diet.
Here is a meal plan to check.
Urban Mamaz’s Keto-Friendly Recipes
Our blog also offers recipes for keto-friendly meals. These meals include dishes for breakfast, lunch, and dinner!
Make sure to visit our keto recipes section – here are a few of them:
- The Best Keto Almond Pancakes Recipe
- Keto Broccoli Cheese Casserole
- Keto Turkey Stuffed Bell Peppers
- Keto Chili Artichoke Stuffed Chicken
The keto diet has become a popular choice for dieters seeking to lose weight and improve health. Because the keto diet largely revolves around whole foods, it is a healthy choice for breastfeeding moms.
If you plan to do keto while breastfeeding, it’s important that you consume enough calories and drink enough water to stay hydrated. With minor adjustments in caloric and carb intake, the keto diet can be a safe diet plan during breastfeeding.