How to eat keto while having a breastfeeding diet for weight loss
As soon as babies are born, they’re in ketosis and breastmilk is around 60% fat.
Think about this for a minute. If babies are born fueled with ketones and surviving on a diet then why can’t you? It’s important to breastfeed, and it’s understandable you don’t want to risk harming them.
Pregnancy and motherhood bring many changes to your life. If this is your second or third child, you may know what to expect. However, if this is your first child, the changes can be overwhelming. Your body and habits change when you become pregnant and change again after giving birth. However, there is one thing that does not change after childbirth: the importance of eating a healthy diet. The good thing about remodeling your diet is that it's never too late to start. If you have perfected your healthy pregnancy diet, you will also be happy to know that a healthy diet for breastfeeding is no different.
However, there are some parts of your diet that you want to control while your baby is breastfeeding. The most important of these is the amount of micronutrients that you use every day. Don't worry if you're a bit confused right now.
The good news is that you can still follow a keto diet while breastfeeding and here is how you can do it.
1. Get a head start
Your body needs to adjust to the keto diet by getting over keto-flu and becoming fat-adapted. Breastfeeding is hard, and the last you want is to be suffering from keto-flu at this point.
It’s best that your body learns now how to use ketones for fuel so when you do become pregnant, give birth and breastfeed, your body will have an easier time processing the changes.
2. Drink Water
Should you find that you are not producing enough milk, could be that you are not getting enough water. You need to be drinking more water than before especially while you’re on the keto diet.
Producing breast milk and water loss from labor alongside hydration from the keto diet will require you to drink a lot more water so keep a few bottles of spare wherever you go.
3. Take Extra Nutrients
To avoid headaches, lack of energy or dizziness, it’s important to take on aboard enough vitamins. There are a wide of variety of supplements available that you can take if you’re not getting enough of a certain vitamin.
4. Eat High-Quality fat
Having enough energy for yourself and your baby is very important and to make sure you are producing enough milk, you need to be taking on enough fats.
The amount of calories you need to consume is 80% fat, and the remained 20% coming from fat and protein.
5. Take on fiber and vegetables
You need to be getting your fair share of antioxidants to improve your health as well as that of your baby. Fiber contains a high amount of antioxidants, and you get your fiber from some healthy vegetables.
Not too much thou as you may throw yourself out of ketosis and the worst thing you want to do is start all over again.
6. Avoid strict-keto, go low-carb
If you’re struggling with producing enough breast milk, it could be that you’re not getting enough carbohydrates. Start with 100g of carbs per day and lower the amount gradually but also take note of how much milk you’re producing to find your sweet spot.
You can get your carbs from berries, nuts, and vegetables. Avoid foods that are high in carbs like paste, junk food, and bread.
There is no one size fits all here. Everyone had different bodies and went through different pregnancies.
How much weight can you lose breastfeeding
A deficit of 500 calories per day may theoretically help breastfeeding mothers lose around 1 pound (0.45 kg) per week for a total of about 4 pounds (1.8 kg) per month
Why am i gaining weight while breastfeeding and exercising
Your adrenal gland that secretes hormones for your body often can become fatigued after months of sleep deprivation and producing milk for your baby. It starts secreting cortisol, the stress hormone, in high amounts to try and deal with the stress on your body. High cortisol levels is directly related to fat gain.
Postpartum diet plan while breastfeeding
Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. Eat three servings of vegetables, including dark green and yellow vegetables per day. Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.
Foods to eat while breastfeeding to increase milk supply
- Oats contain lots of iron. A warm bowl of oatmeal can also help with relaxation. …
- Garlic has many health benefits, including boosting your milk production. It also adds great flavor to your food.
- Eat plenty of vegetables like carrots, yams, and dark leafy greens. …
- Look for sesame seeds.
Foods that decrease milk supply
What you eat can affect your overall health and your milk supply. Certain herbs have a negative effect on milk production and some foods that can have a positive impact.
What a breastfeeding mother eats and how much water she drinks has not been shown to cause a significant decrease in the supply of breast milk. Moms all over the world can make enough breast milk for their babies even when their diet is limited. However, a healthy meal plan and adequate hydration are important for your overall health.
- If you are experiencing a lower breast milk supply, it certainly won't hurt to eat better and drink plenty of fluids during the day.
- Adding some breastfeeding superfoods to your daily diet can help boost your supply. Try oatmeal, almonds, chickpeas, and dark leafy greens which are nutritious and have properties that support breast milk production.
Foods to avoid during breastfeeding to prevent colic
A breastfeeding mother's diet for an infant with colic. A breastfeeding mother's diet should include plenty of water and an adequate consumption of fruits, vegetables, whole grains, lean proteins and low-fat dairy sources.
And just about every kind of fruit can make you toot, particularly apricots, prunes, peaches, pears, plums, and the citrus family. Green veggies can also leave you gassy: Watch out for Brussels sprouts, broccoli, cabbage, artichokes, and asparagus. And you can throw cauliflower, onions, and garlic into the mix, too.
There you go for breastfeeding diet gassy baby
Use the tips above as a guide only and make adjustments as you progress.
You can go keto while having a breastfeeding diet for weight loss so ignore everything you heard and enjoy a healthy lifestyle that you will cherish with your body forever.