Is it safe to follow the keto diet while breastfeeding?
Giving your baby all the nutrition he needs should be your top priority.
If you are familiar with exclusive breastfeeding, you know that your baby only
needs breast milk for six months. Your milk contains all the energy, nutrients
and fluids your baby needs for healthy growth and development. It also protects
your baby from infections and illnesses and has long term benefits for you and
your baby. That's why it's important to eat a balanced diet while
breastfeeding.
The keto diet and breastfeeding
The keto diet is based on low-carb, high-fat consumption, which causes
your body to enter a ketogenic state, also known as ketosis. When your body is
in ketosis, it uses fat stores for energy instead of glucose. This is a natural
metabolic process, but we no longer need to use it too often.
Some of the foods you need to eat the most while on a keto diet are
meat, oily fish, cheese, butter, and eggs. To stay in ketosis, you need to
avoid alcohol, sugary foods, grains and starches, fruits, and unhealthy fats
like mayonnaise and vegetable oils.
Reducing calories for weight loss can affect milk production. While
there is no evidence that a low-carb diet will affect milk production, most
pediatricians recommend a balanced diet for you and your baby. However, since
most keto foods fill you up quickly, you may not be able to eat enough to meet
your daily calorie requirement. As a result, the amount of milk may decrease.
The keto diet requires frequent hydration, and if you don't remember to stay
hydrated, you may not be producing enough milk for your baby.
Why you should avoid the keto diet while breastfeeding
Low-carbohydrate diets can cause a breastfeeding mother to release
ketones, which can be harmful to the baby. Ketones are chemicals that are
produced when the body does not have enough insulin in the blood. With too
rapid accumulation of ketone bodies in the blood, serious illness and even coma
can occur.
Possible side effects of the diet include the "keto flu",
fatigue, muscle loss, bad breath, smelly urine, and some digestive issues. A
low-carbohydrate diet can be dangerous for breastfeeding mothers and has been
reported to be life-threatening.
On average, you can breastfeed eight to twelve times a day. This is
especially true in the early stages, before your child can get nutrients from
solid foods. The metabolic requirements of breastfeeding are likely to require
more calories than usual. Based on a 2000 calorie diet, you need an additional
200-300 calories per day to feed your baby well. This is why breastfeeding often
leads to weight loss, even if you have a balanced diet.
Ketoacidosis
This condition is associated with metabolic changes and increased
nutritional requirements for milk production. While this disease is common in
cows, it is very rare in humans, but breastfeeding women have been reported to
be sent to the emergency room. Ketoacidosis is mainly associated with diabetes,
although it can be caused by fasting, drinking alcohol, and certain
medications.
The best diet for breastfeeding moms
Dietary restrictions during pregnancy do not apply to breastfeeding
mothers. Here's what you should be eating to keep you and your baby healthy:
- Include whole grains in your daily diet, such as whole grain bread, pasta, cereals and oatmeal.
- Eat two servings of fruit a day.
- Eat three servings of vegetables, including dark green and yellow vegetables per day.
- Drink enough water to quench your thirst.
- If you don't eat meat, be sure to eat other sources of iron and zinc such as dried beans, dried fruits, nuts, seeds, and dairy products. If you are avoiding all animal products, you will need to take a B12 supplement to ensure your child does not develop a B12 deficiency.
- If you want to drink alcohol, wait two to three hours after each drink before breastfeeding.
Include protein foods two or three times a day such as:
- Meat
- Poultry
- Fish
- Eggs
- Dairy
- Beans
- Nuts
- Seeds
The keto diet has its set of benefits. A balanced diet is even more beneficial. Since you are also eating for your baby, it is advisable not to go on a diet until you have finished breastfeeding. Get all the nutrients you and your baby need whenever you can.