For most moms, one of the key things that are of importance after having a baby is losing the weight. This is why breastfeeding while on a ketogenic diet is not very uncommon. The keto diet has already been established to be wonderful as a means of losing weight and getting back to your healthy self. But how can you be on this diet and still breastfeed without losing your milk supply?
The following are a couple of tips that can help you do this successfully.
1. Be on the keto diet before and after pregnancy
One of the easiest ways to ensure that you have no problems breastfeeding when on a keto diet is to plan in advance. Every time you get on a keto diet, there is an adjustment period. This period can be characterized by some side effects which can be unpleasant. For this reason, it is much more difficult to start a keto diet at a time when you are breastfeeding. If you plan early and get on the diet before getting pregnant though, your body will have adjusted and there will be no side effects when the time for breastfeeding comes.
2. Ease into the keto diet
Sometimes, it is just better to get into the keto diet gradually instead of immediately. If you want to take your time, you can always opt from reducing your carb intake over time and finally end up with a low-carb diet. There are several resources that you can find when you are looking for the best moderate carb diets to begin your journey with. Some of the most common sources of carbs that you should stick to nevertheless include various seeds, nuts, and berries.
3. Drink sufficient water
Water is important for nourishment especially when you are breastfeeding. Water is great for increasing your milk supply and you need to be conscious of how much water you drink especially when on a keto diet. Other kinds of liquids are great as well as long as they are not full of sugar content. The creamers for keto coffee is also great but you need to stay away from milk and low-fat dairy products in general.
4. Keep track of your mineral and vitamin intake
When you first get on the keto diet, you lose water during the first few days and over the period you are on the diet in general. This loss of water is also accompanied by a loss in electrolytes. This means that most of the minerals you require reduce in the body. Replenishing these minerals is important and you might consider taking some supplements. In general, minerals like magnesium, calcium, and sodium need to be replenished via various vitamins and supplements.
5. Your caloric intake should be good
It is also important to ensure that you are eating a sufficient amount of calories. Undoubtedly, having a child depending on you is tasking on your body. This is why you must have the energy to take care of the baby. You should try to find out about the good fats to consume when on the keto diet. Snacks should also play an important part of the meals.
6. Be sure to include sufficient fiber and veggies in the diet
Fiber and vegetables are important specifically for your baby’s health. These food items are not just good sources of nutrients for the milk but they are also great when it comes to keeping your system clean. The food items also some with antioxidants which help you stay healthy. When looking to incorporate veggies and fiber into the diet, some of the best options you can choose from include broccoli, mushrooms, and cucumbers. There are also some great green supplements which can replace these food items in case you don’t have any access to them.
7. Keep track of your food intake and how its relation to the milk supply
Finally, the most important thing to consider when going on a ketogenic diet for women, is the baby’s health. As a general rule, you should keep track of everything you consume and how it affects your milk supply. If you feel like it decreases and doesn’t return with increasing the amount of water you are drinking, then move on to taking breastfeeding supplements to help give you a boost. If everything seems okay after that, then you should not be worried about continuing with the keto diet plan.
Confirming the success of your diet is crucial and you should check that everything is fine with a professional.