dieting whilst breastfeeding
Losing weight whilst breastfeeding can feel like a daunting experience. You want to honour your fat loss goals as a new mother but you also don’t want to ruin your breast milk supply - or worse - even THINK about under nourishing your breastfed baby as a result of dieting.
I get it. I’ve been there myself and have coached myself & many breastfeeding mothers through their dieting phases with no issues regarding milk supply at all.
Here’s my top tips on ensuring you maintain quality breastmilk supply whilst successfully dieting.
Is it safe?
YES - under particular guidance and advice - I believe dieting whilst breastfeeding is safe and effective (however, as always its always best to check with your doctor if you have any major concerns)
The keys to successful dieting whilst breastfeeding are:
- Start dieting from approx 3-4 months post-natal or after you feel milk supply has been truly "established"
- Eat a diverse diet and avoid excluding any major macronutrients or food groups (besides any allergies/food preferences of course)
- Keep hydrated! This is very important. Milk supply relies heavily on hydration
- Breastfeed on demand rather than strict timed schedule (this can encourage and maintain a substantial supply)
- Aim for an average max weight loss of 500g/week with a more conservative calorie deficit (anything greater than this *may* effect supply)
Does it effect milk supply?
NO, it shouldn't, if you find the appropriate calorie deficit to follow as well as implementing the tips above. But, as always, this may vary from woman to woman and will need to be monitored by both the client (you) and your coach week to week for best results.
Signs of low milk supply to be wary of are:
- Unusual extreme fussiness at breast during multiple feeds
- Insufficient wet or dirty nappies.
- Poor weight gain or weight loss from baby
- Dehydration in baby (dark coloured urine)
Still unsure about dieting whilst breastfeeding alone?
Work with our pre & post natal coaches with 1:1 Online Coaching here