Can I Diet While Breastfeeding?
Erica McClannahan, RN, BSN, IBCLC | Amy Vespa, Leva Nutritionist
While breastfeeding can help you lose weight due to the calorie demand required to make milk, some moms wonder if it's safe to diet while nursing. As a lactation consultant, I recommend that my clients try to intake extra calories while breastfeeding; however, there are some instances where moms can diet safely without affecting breast milk quantity or quality.
How can I diet while breastfeeding?
The safest way to lose weight while breastfeeding is to take a gradual approach. This approach includes maintaining a well-balanced diet and eating when you're hungry. However, you shouldn't attempt to cut calories until the baby is at least two months old to allow your milk supply to become well established and stabilized.
Studies show that until a body is severely restricted in calories or nutrients, the quality or quantity of breast milk won't suffer; however, the health and wellness of your own body may take a hit as it's recovering in the postpartum period. Rapid weight loss can send your body into 'starvation mode' and cause significant physical stress.
It's certainly not the time to try severely restrictive or fad diets. The average woman needs to consume at least 1800 calories a day while breastfeeding- and that's a minimum! Many women will intake much more than this and continue to lose weight. Try eliminating unhealthy, processed foods first and keep up with the fresh, whole food intake.
Here are guidelines for weight loss while breastfeeding:
Do not avoid entire food groups. Each food group - whole grains, fruit and vegetables, meat and fish, fats each have essential nutrients. Avoiding entire food groups can cause nutrient deficiencies, leading to issues with energy, mood, and even weight loss. However, if you follow a vegetarian or vegan diet, be conscious of where your essential nutrients are coming from or ask your healthcare provider about supplementing common deficiencies (such as iron and B12). A certified nutritionist or dietician can help make sure you are getting all the nutrients you need.
Focus on protein and whole grains. Protein and whole grains keep you fuller, longer. They help maintain balanced blood sugar, which reduces cravings and dips in energy. Whole grains also feed the beneficial bacteria in your gut that help control satiety. At each meal, eat a serving of protein (about 3oz of chicken, beef, fish, or about 1 cup of legumes or tofu) plus at least a half a cup of a whole grain.
Use meal planning and prepping to reduce thinking about food. Take away the stressful ‘thinking’ about food by planning your weekly meals and snacks. One day per week, write down the meals you’ll make throughout the week, and if you can, batch cook that food on 2-3 days of the week. Don’t forget to pre-plan snacks too - have easy-to-grab snacks that are nutritious and filling, so when you start to get hungry, you know exactly what to go for.
Try to get some sleep. I know that’s easier said than done with a newborn! Being tired can give you cravings and a larger appetite. Fitting in power naps or a few longer naps throughout the week can help.
Listen to your body. It’s important to listen to your body to understand what it needs to keep you feeling good. If you start reducing your food and notice a jump in hunger, tiredness, mood changes, or changes in milk production it might mean you need more food. Keep easy snacks on hand to give your body a boost when you need it, such as:
Nut butter and fruit
Avocado and crackers
Turkey and cheese lettuce wrap
Edamame
Slicked vegetables and hummus (or other dip)
Jerky and fruit
Hard boiled egg and sliced cucumbers
Fresh spring rolls (they’re really easy to make!)
Small sandwich on whole grain bread
Smoothie with vegetables, fruit, and protein and/or fat (such as spinach, blueberries, and avocado)
What about exercise?
Consider adding light to moderate exercise to your routine once your healthcare provider has cleared you for physical activity (usually at six weeks post birth). Exercise can help restore muscle tone and strengthen your body in ways that dieting alone can't. It's also great for cardiovascular health and may help you feel less tired as it boosts energy and releases endorphins.
Be patient and kind with yourself
Remember you need enough nutrients to sustain two people- you and your baby- so fuel appropriately! Try to be gentle and patient with your body. Focus on health and wellness as a whole and rediscover your body in a new light- a body that has birthed and continues to sustain life!
Resources
- Cooper, D., Martin, R. J., & Keim, N. L. (2015). Does whole grain consumption alter gut microbiota and satiety? Healthcare, 3(2), 364–392. https://doi.org/10.3390/healthcare3020364
- National Academies Press (US). (1991). Milk volume. Nutrition During Lactation - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK235589/
- Westerterp-Plantenga, M. S., Lemmens, S. G. T., & Westerterp, K. R. (2012). Dietary protein – its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 108(S2), S105–S112. https://doi.org/10.1017/s0007114512002589
- Francesca Bravi, Frank Wiens, Adriano Decarli, Alessia Dal Pont, Carlo Agostoni, Monica Ferraroni, Impact of maternal nutrition on breast-milk composition: a systematic review, The American Journal of Clinical Nutrition, Volume 104, Issue 3, September 2016, Pages 646–662, https://doi.org/10.3945/ajcn.115.120881
- Kathryn G. Dewey, Effects of Maternal Caloric Restriction and Exercise during Lactation, The Journal of Nutrition, Volume 128, Issue 2, February 1998, Pages 386S–389S, https://doi.org/10.1093/jn/128.2.386S
- Neville et al. (2014). The relationship between breastfeeding and postpartum weight change—a systematic review and critical evaluation. International Journal of Obesity, 38, 577-590.
