Is it safe to be on ketosis while breastfeeding? I got a lot of emails every day, asking the same question. After answering more than fifty emails by last weekend, I have decided to write about it on this health blog. Keto diet is actually a low carb diet, under which the human body produces ketones in the liver to be used as energy. Keto diet is also known as low carb diet, ketogenic diet and LCHF, i.e. low carb high fat. Under this diet, there is a specific keto food list which should be followed thoroughly.
Best Keto Meal Plans For Nursing Mothers, That Won’t Hurt Your Baby!
The primary motive of a properly maintained keto diet is to force your body into this metabolic state. One thing to note is that we do not do this through starvation of calories, however starvation of carbohydrates. The perfect keto diet plan aims to force your body to use a different type of fuel. In place of totally relying on sugar, i.e. glucose that you get from carbohydrate, keto diet relies on ketone bodies.
Is it Fine to Be On Low Carb Diet While Breastfeeding?
Keto diet is a new trend nowadays, and many nursing mothers want to try it out. As mothers want to lose their weight gained during pregnancy phase. There are many nursing mothers confused about is it safe to go into ketosis while breastfeeding? All breastfeeding mothers want to lose the baby weight and so want to know the effects of being in ketosis while breastfeeding, as per the research babies are born in a natural ketosis state, also at the time of nursing babies remain in this ketogenic state only. Brest milk comprises 60 percent of fat; hence if babies are born with this only, then it will be no problem to be on keto diet while breastfeeding.
Nursing mothers with moderate keto diet is a good option, and nothing is there to worry about. As per the researches, mothers should not worry about the effects of being in ketosis while breastfeeding, as a low carb diet is safe and do not affect the quality and quantity of milk. So we can say that it is good to follow a moderate keto diet while breastfeeding with at least 50g carbs per day. Before going for a keto diet, you should use a keto calculator to know how many calories you need to eat. It is very important to fulfill your aim to lose weight. Keto calculator while breastfeeding can help you to know in what quantity your body needs carbs.
Best Keto Meal Plans for Nursing Mothers
So, now it is clear that you can eat a low carb diet while breastfeeding as it is the best way to reduce weight after childbirth. You should not follow a strict low carb diet while breastfeeding, instead follow a moderate keto diet with at least 50 g of carbs daily. There are certain tips which you should remember while on keto diet postpartum:
- Be sure to Consume Enough Calories
For all nursing mothers on the keto diet, should keep in mind that you need energy and be sure that you are consuming healthy fats. It is very important to have a high-fat diet during breastfeeding. You can consume almonds and other nuts; also string cheese and strawberries are good options to be included as keto meal diet for nursing mothers. You can even drink coffee while you are on a keto diet as it actually works keto coffee and breastfeeding.
- Stay Hydrated
Low carb diet for nursing mothers is a good way to lose extra pounds, also include plenty of water and stay hydrated. If you are on keto diet while nursing then you have to increase your water intake for sure. If you are on a keto diet, you will be losing more water due to less carbohydrate intake. To maintain your water level you have to stay hydrated, you can also drink zero calorie sports drink too.
- Not to Ignore Vitamins and Mineral
Keeping a check on vitamins and minerals intake while on low carb diet for nursing mothers is very important. When you are on keto diet while breastfeeding you will lose water and electrolytes side by side. So nursing mothers keto food list should include vitamins A, D and Omega 3 along with magnesium, potassium, and sodium in your daily diet.
- Try Moderate Carb Diet
Instead of a strict keto diet plan, nursing mothers should opt for a moderately low carb diet. While keeping an eye on weight loss, you should also keep an eye on milk supply. You can choose keto diet postpartum, but keep in mind to follow the moderate keto diet plan. In case you feel that your milk supply if affecting then add more carbs in it.
- An Adequate Amount of Fiber and Veggies
It is very important to include fiber and veggies in nursing mother’s low carb diet plan. You should replace rice and potatoes with mushrooms and cucumber when you are on a keto meal plan for nursing mothers.
- Keep Your Calories Up
Nursing mothers while breastfeeding burns more than 500 calories daily. So it is very important to keep a check on calorie levels. Keto diet while breastfeeding is not a problem but be safe and track your calorie intake. Also, keep track of fat consumption too along with daily milk production when you are on a keto diet while nursing.
- Include Fruits
Breastfeeding mothers on low carb diet should not follow the strict diet as you need to add some more crabs to be safe. Not to worry a sit will still be much more effective enough. It is recommended to consume about 50 grams per day when you are breastfeeding your newborn. You should add three large fruits in your keto meal diet plan while breastfeeding.
Having a baby in your life is one of the best experiences one can get, but it also comes up with many other issues related to weight gain. For it, keto diet while nursing is one of the best options to lose weight and to stay healthy, you can follow a low carb diet to lose extra pounds by adopting the keto meal plans for nursing mothers.
Always keep in mind that implementing a diet change in an effective and safe way requires proper setup and awareness. Keto diet plan for nursing mothers is very much effective if done properly and safely.