Dieting While Breastfeeding: What You Need to Know + Current Academy of Breastfeeding Medicine Recommendations

Breastfeeding is a rewarding yet demanding journey for new mothers. It’s a time when your body is working hard to nourish your baby, and naturally, many moms wonder about how their own diet affects their milk supply, energy levels, and overall health. For mothers looking to lose the baby weight, dieting while breastfeeding may seem like a natural next step—but it’s important to approach this with care.

In this blog post, we’ll explore safe ways to manage weight while breastfeeding and cover the latest Academy of Breastfeeding Medicine (ABM) recommendations on nutrition and weight loss during this time.

How Does Diet Affect Breastfeeding?

Breastfeeding requires additional calories because your body is producing milk to nourish your baby. On average, breastfeeding mothers need 300-500 extra calories per day compared to what they needed pre-pregnancy. This energy intake helps maintain an adequate milk supply, supports maternal health, and ensures proper infant development.

It’s important to note that the quality of your diet matters, too. Eating a balanced diet rich in nutrients like protein, healthy fats, vitamins, and minerals will not only help you produce nutritious milk but also keep your energy levels up.

Is It Safe to Diet While Breastfeeding?

The good news is that moderate weight loss while breastfeeding is possible and safe as long as it’s done mindfully. According to the Academy of Breastfeeding Medicine, restricting calories too drastically or losing weight too quickly can negatively affect both your health and milk supply.

Here are the ABM's key guidelines for healthy weight management while breastfeeding:

1. Avoid Rapid Weight Loss
   Rapid weight loss, particularly more than 1-2 pounds per week, can lead to a decrease in milk supply. It can also increase the release of toxins stored in body fat into breast milk. A slow, gradual weight loss is better for both mother and baby.

2. Maintain Adequate Calorie Intake
   The ABM advises breastfeeding mothers to consume at least 1,800-2,000 calories per day. This minimum ensures that your body has enough energy to produce milk while supporting your own health. Avoid overly restrictive diets or those that eliminate entire food groups without consulting a healthcare provider.

3. Nutrient-Dense Foods Are Key
   Focus on consuming whole, nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats. Not only do these provide energy and nutrients for milk production, but they also support overall maternal well-being. Nutrients like omega-3 fatty acids, calcium, iron, and vitamins are especially important for both you and your baby.

4. Hydration Matters
   Breastfeeding increases your fluid needs, and staying hydrated is crucial for maintaining your milk supply. While the "8 glasses of water per day" rule is a good start, listen to your body’s thirst cues. Drinking water or herbal teas (without caffeine) throughout the day is a simple yet effective way to support breastfeeding.

5. Exercise Gradually and Safely
   The ABM encourages light to moderate exercise for postpartum mothers once they’ve recovered from childbirth. Gentle activities like walking, yoga, or light strength training can help with weight loss while boosting mood and energy. However, high-intensity workouts or drastic changes to your routine may affect your milk supply, so it’s important to ease into exercise and pay attention to how your body responds.

6. Patience Is Key
   Weight loss during breastfeeding may take time. It’s natural for the body to hold onto some fat reserves as a safety net for milk production. Don’t rush the process—give yourself at least 6-12 months to lose postpartum weight gradually. This slow and steady approach is healthier for both you and your baby.

Common Concerns About Dieting and Breastfeeding

Will Dieting Decrease My Milk Supply?

Dieting in the sense of healthy, gradual weight loss is unlikely to impact your milk supply. However, extreme calorie restrictions or fad diets can lead to a reduction in milk volume and nutritional quality. That’s why it’s crucial to focus on eating enough nutrient-rich foods rather than drastically cutting calories.

How Can I Tell If My Diet Is Affecting My Milk Supply?

Signs of a reduced milk supply include:

• Fewer wet diapers from your baby (fewer than six in 24 hours for babies older than a week)

• Slow weight gain in your baby

• Fussy behavior during or after feeding sessions

If you notice any of these signs, consider increasing your calorie intake and focusing on hydration, and consult with a lactation consultant if the issue persists.

What If I Want to Follow a Specific Diet (e.g., Keto, Vegetarian, Vegan)?

Specialized diets like keto or plant-based eating can be compatible with breastfeeding, but they require careful planning to ensure you’re getting enough calories and essential nutrients. For example:

• Keto: A ketogenic diet, which is very low in carbs, may not provide the carbohydrates your body needs to sustain energy and milk production. Consult your healthcare provider before attempting this diet.

• Vegetarian/Vegan: Ensure you’re getting adequate protein, iron, calcium, and vitamin B12 through plant-based sources or supplements.

Conclusion

Dieting while breastfeeding is all about balance. It’s possible to manage your weight safely and effectively while ensuring you and your baby get the nutrition you both need. The Academy of Breastfeeding Medicine emphasizes the importance of maintaining an adequate calorie intake, choosing nutrient-dense foods, and losing weight gradually.

Instead of focusing on restrictive diets, aim for a well-rounded approach that includes nutritious eating, light exercise, and proper hydration. Your body is working hard to support your baby, and with a mindful approach to dieting, you can safely reach your health goals without compromising your breastfeeding journey.

Remember, always consult with your healthcare provider or a lactation consultant before starting any diet or exercise program while breastfeeding to ensure it’s safe for both you and your baby.

By following these guidelines and being patient with your body, you can navigate the postpartum period in a healthy, sustainable way.