This was a post written by Katie from @thepostpartumcure
Not Losing Weight While Breastfeeding? Mama. I hear this all too often.
Losing weight while breastfeeding requires some very specific diet modifications that encourage a healthy milk supply, while also losing weight!
Your breastfeeding diet is going to be the most important aspect of your postpartum weight loss goals. With the numerous diet plan options out there now, it can be completely overwhelming to decide what to eat, how to eat, and what not to eat!
I put together a roundup of five diet plans out there that I think are perfectly healthy for breastfeeding mamas to follow, which will promote a healthy milk supply as well as weight loss!
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5 Healthy Diet Plans for Weight Loss While Breastfeeding!
This program/app is much more than a diet plan! It is the only holistic program that not only teaches you how to eat for lots of milk but also helps you heal your body after baby.
I created this diet plan because my blog reaches hundreds of thousands of mamas each month who are looking for help to lose the baby weight while breastfeeding. I’m a Pre/Postnatal Fitness Specialist, with a background in nutrition and Pilates. I’ve also o lost the baby weight three times, while breastfeeding my babies for over a year each!
This breastfeeding diet plan focuses on eating clean, well-rounded meals, protein shakes and lactation snacks.
The recipes are specifically created with foods that are wonderful for milk supply, as well as your waistline. There is a guide on how to count calories safely while breastfeeding, a meal plan, grocery lists and recipes that will help guide you on your weight loss journey.
From there, there are batch cooking tips and tricks to teach you how to eat healthy after the meal plan, and incorporate your healthy eating into your family’s meals.
This is a full-lifestyle diet plan that focuses on creating solutions in your everyday life!
2. Next up: The keto diet for breastfeeding moms!
This is a diet plan that can work really well for mamas who LOVE carbs and tend to eat too much of them.
There are ways to heat high-fat desserts on the diet, which can really help with sugar cravings, which are super common while breastfeeding. The keto diet is very simple to follow because the goal is to keep carb intake very low. Focus on high-fat foods like cheese, meat, bacon, butter, and coconut oil while pairing those foods with lower carb veggies and fruits.
This diet plan is less-rounded in terms of nutrients and various foods, but it does encourage you to eat fruits and veggies, which are a staple for a breastfeeding mama.
It also helps you get rid of processed foods, snacks, candies, chips and other stuff that isn’t really food, so that is a HUGE step!
If you do embark on this diet, plan on starting with a good portion of your calories low-glycemic fruits and veggies. These are all the green veggies, cauliflower, zucchini, lettuce, and spaghetti squash. Berries are your lowest sugar fruits, and all of these have so many nutrients in them, that I would encourage you to eat a lot of fruits and veggies with a small amount of meat and fat.
Then, if you aren’t dropping weight, slowly reduce the number of carbs you are eating to find that sweet spot where you go into ketosis.
3. The vegan diet
I personally eat fairly vegan because I love carbs! Doing something like keto isn’t sustainable for me because I love carbs, and I feel best eating a higher carb, lower fat diet.
This can be a wonderful diet for breastfeeding mamas because it allows healthy carbs but doesn’t allow meat or dairy.
My program is closely vegan, with meat and fish in some of the dinner and lunch recipes, but not all. I believe we don’t need eat meat or dairy every day.
After all the research I’ve done, I believe some cheese are fine. By going vegan, many lose weight because they are eating less high-calorie foods like meats and cheeses.
If you do decide to do vegan, often people feel wonderful getting off of dairy and not-so-clean sources of protein and fat.
The issue to watch out for is eating unhealthy vegan foods that are still processed and boxed up, but labeled “Vegan.”
A vegan diet rich in fruits and veggies, with high-quality carbs like quinoa, sweet potatoes, basmati rice, garbanzo beans and lentils can be super nutritious and beneficial for breastfeeding mamas.
4. You can try Whole 30!
This is a super popular diet and one that closely resembles my diet plan in the app because you eat a well-rounded diet of fruits, veggies, and lean meats.
I advise eating mostly lean meats, with some higher fat options once a week or every two weeks like steak.
Whole 30 promotes eggs, sweet potatoes, salads, roasted veggies, and limited fruit. If you think you have a sensitivity to glucose or sugar, this might be great because it isn’t keto or super low carb, but it does like you to keep your fruit to one or two a day.
This can help you manage sugar cravings, and you are eating lots of fibrous veggies which will help you feel very full!
Because this diet is so popular, there are a ton of recipes you can find of your favorite meals, and many of them are very family-friendly, so your kids and husband will hopefully love them too.
Keep in mind this is a 30-day plan, so you follow it for a month, which then it can be easy to fall back off the plan and resume old eating habits.
5. Try a smoothie challenge!
I love this free smoothie challenge because I created it for breastfeeding mamas, and it replaces one meal with a protein smoothie.
I say smoothie, not shake because a smoothie blends other wholesome ingredients with the protein powder, to make it super nutrient-dense. By doing this, you are replacing one of your meals, usually breakfast or lunch with a nutrient-dense meal option.
These smoothies, because they provide protein and fiber are VERY filling and full of nutrients, yet fairly low in calories. This means you are infusing your body with all the nutrients you need, and still eating fewer calories.
By eating more nutrients, your body is happy to let go of fat and live off fewer calories because it doesn’t feel the need to store nutrients. It has plenty to use! This will also help promote your milk supply and keep it healthy while breastfeeding.
Give it a try, and if it works well, protein shakes are a major part of my program for breastfeeding mamas, so my program may be just perfect for you to keep going and continue losing weight after the challenge!
Find the right diet plan to help you lose weight while breastfeeding
Your diet affects your milk supply and your weight loss, so it is super important to take time to educate yourself and decide what diet is going to give you the most nutrients. Every calorie counts when you want to lose weight.
If following a diet doesn’t work well for you, every time you eat ask yourself, “does this give my body nutrients?” Another good question is, “does this have protein and fiber?” Every meal or snack should have a lean protein and a healthy fiber (fruit or veggie).
If you follow those two simple questions 80% of the time, you will be doing really well!