Many people have used the keto diet to successfully lose a significant amount of weight. However, is it safe for breastfeeding mothers to use a low carb, high-fat diet to shed the extra baby weight? In this article, we will provide you with all the ketosis information you need to make an informed decision about your health. Before we begin we would like to mention that it is crucial for all nursing mothers to take a good multi-vitamin or supplement. Not only will this ensure that you stay healthy but that your baby is getting all of the nutrients they need. As a mother, life can get quite stressful, choosing the right supplements that meet all your needs when following any diet will have you feeling back on top of the world in no time.
What Is A Keto Diet?
A ketogenic diet, at the most basic level, consists of a diet made up of mostly healthy fats while you consume as few carbohydrates as possible. When you eat this way you change the way your body fuels itself. Instead of creating energy from carbohydrates and sugars you force your body to use fat as fuel. When your body has made this transition you will go into a state of ketosis. When your body is in ketosis you will notice that your body becomes far more efficient at burning fat. This results in a significant amount of weight loss.
A keto diet consists of proteins, low-carb vegetables, high-fat dairy products like cream and butter, nuts, and coconut oil. However, the most important aspect of a ketogenic diet is that you significantly decrease the number of carbohydrates you consume on a daily basis. Additionally, when you consume a low-carb diet you are significantly decreasing the number of processed foods you are consuming. You will also notice that the foods you do eat are considerably more filling and will not leave you with the urge to snack on foods that are not good for you.
What Do The Experts Say About Keto Diets And Breastfeeding?
According to our research, there is very little evidence available to indicate that a low-carb diet will damage your milk supply or decrease the amount of milk you are able to produce for your baby. However, there is some evidence which seems to indicate that a low-carb diet is not the very best idea for breastfeeding mothers who wish to lose weight.
When you start a low-carb diet you abruptly reduce your intake of foods such as fruits and whole grains. These types of foods are crucial for your digestive health because they contain beneficial bacteria and fiber that keeps your digestive system functioning at an optimal level.
A ketogenic diet will also help most people to feel more satisfied after they eat. However, that may not be the best thing for breastfeeding mothers. The filling nature of fats and proteins that you eat on a low-carb, high-fat diet could mean that breastfeeding mothers are not consuming enough calories. A significant reduction in the number of calories you consume can be devastating to your milk supply.
An additional concern associated with a ketogenic diet for breastfeeding mothers is hydration. When your body is in a state of ketosis your liver produces certain compounds called ketones. Your body uses these ketones for energy and then excretes them through your urine. As a result, you become more susceptible to dehydration while on a ketogenic diet. Dehydration can be devastating to your milk supply as you need to be drinking large amounts of water to keep your supply up.
How To Go Keto Safely While Breastfeeding?
The good news is that you do not have to avoid going on a keto diet entirely if you are still busy nursing your baby. Instead, you need to make a few minor adjustments to suit your needs.
To ensure that your milk supply can keep up with your baby’s needs you will not be able to stick to a strict low-carb diet. Instead of cutting out carbs entirely you should continue to eat a small number of fruits, beans, and legumes on a daily basis. This will help you lose weight while keeping your milk supply up.