Is the Keto Diet good for you while breastfeeding? Let's talk about this!

While breastfeeding your little one, you might have thought, 'Wouldn't it be nice to start a diet to lose some fat?' You might have heard of the 'keto diet' that is being talked about a lot these days. But is it really a good idea for a breastfeeding mother to follow such a special diet? Will it be harmful to the baby's health? Let's be clear about this.

First of all, what is the Keto Diet?

Simply put, this is a diet that restricts carbohydrate-rich foods and increases fat-rich foods . Think about it, when we normally eat carbohydrates like rice, bread, potatoes, and noodles, our bodies get energy from them. But on the keto diet, because we restrict our intake of these carbohydrates so much, our body starts burning its stored fat to generate energy. This process is what we medically call ketosis .

The keto diet focuses on eating meat, fatty fish, cheese, butter, and eggs, while avoiding alcohol, sweets, grains, fruits (except for some types), and vegetable oils.

Why can the keto diet be risky for a breastfeeding mother?

As a breastfeeding mother, your first responsibility is to provide your baby with the complete nutrition they need. You probably know the importance of exclusively breastfeeding your baby for the first six months. Your milk contains all the nutrients, energy, and fluids your baby needs for healthy growth. So, it is very important to think twice about your diet while breastfeeding.

Impact on milk production

If you cut back on your calorie intake to lose weight, it can directly affect your milk supply. Since the keto diet is high in fat, you may not get the full amount of calories you need for the day. On average, a breastfeeding mother needs an extra 200-300 calories a day. If you don't get these calories, your milk supply may decrease .

Also, you need to drink water regularly because the body can become dehydrated quickly on the keto diet. Not drinking enough water can also be a major cause of decreased milk production.

Risk to the baby's health

Chemicals called ketones produced in the body while on this diet can pass to the baby through breast milk. While these can be tolerated by an adult, there is still no clear evidence on how much they affect a small baby's developing body. Therefore, it is not advisable to take such risks with the baby.

So what is the best diet for a breastfeeding mother?

The good news is that many of the food restrictions that apply during pregnancy do not apply while breastfeeding. Eating a balanced, nutritious diet is the most important thing for both you and your baby to stay healthy.

Here are some things to add to your diet :

• Grains: Add whole-wheat bread, pasta, and oats to your daily diet.
• Fruit: Eat at least two servings of fruit a day.
• Vegetables : Eat at least three servings of vegetables a day, including dark green and yellow vegetables.
• Protein: Include protein-rich foods like meat, chicken, fish, eggs, dairy products, lentils, chickpeas, and green beans two or three times a day.
• Water: Drink plenty of water. Don't forget to drink water whenever you feel thirsty. If your urine is light yellow, it means you are drinking enough water.
• Special instructions :
• If you don't eat meat or fish, eat things like chickpeas, raisins, nuts, and dairy products to get the iron and zinc your body needs.
• If you are vegan, you should definitely take a vitamin B12 supplement to prevent your baby from developing a vitamin B12 deficiency . Talk to your doctor about this and get proper advice.
• If you drink alcohol, avoid breastfeeding your baby for two to three hours after a single drink (e.g. 350 ml of beer, 180 ml of wine).

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