When it comes to weight loss and breastfeeding, at least in India, a lot of mothers want to lose weight gained during pregnancy for various reasons; societal pressure, post-pregnancy body image dissatisfaction or wanting to fit into their pre-pregnancy clothes.
You need to know that this is a fine balance between fitting back into your favourite jeans and having enough energy and milk for yourself and for the baby.
Breastfeeding burns some additional calories, which can help with weight loss, but not all mothers will lose weight while breastfeeding.
Here, we will help you to figure out a healthy, long-term, and natural weight loss diet for breastfeeding mothers.
Understanding Weight Loss While Breastfeeding
Breastfeeding is a wonderful natural process for Mother and Baby, also, it plays an important role in your calorie balance and weight loss.
Your body is essentially working hard to provide quality nutrition to the baby with the composition of breast milk demanding a lot of energy. A mother who is exclusively breast feeding generally burns an additional 500 calories per day, this is equivalent to a moderate workout or a brisk hour-long walk.
Your body uses fat stores (those that were created during pregnancy) to produce milk, this is a natural process that steers the body toward postpartum weight loss.
Calorie burning is key to weight loss, but extreme dieting restrictions when breastfeeding can have a detrimental effect on your breast milk quality and quantity.
Safe Weight Loss Strategies for Breastfeeding Mothers
Although breastfeeding contributes to burning extra calories, weight loss will not occur instantly. There is need for a wholesome diet and fitness plan in a safe and sustainable way. In India, you can still eat a lot of healthy foods when you’re breastfeeding. Your body needs enough calories and nutrients to produce quality milk for your baby.
Rapid weight loss is best avoided for breastfeeding mothers. Go for a slow and steady loss of around 1-1.5 pounds per week. This gradual approach also reduces the risk of decreasing milk supply and allows your body to adjust with less stress.
Dehydration can be mistaken for hunger thus resulting in overeating; also, it plays a role in low milk production. Go for a daily intake of 10-12 glasses of water.
Although hard to achieve with a newborn, getting enough sleep helps to regulate the hormones which in turn moderate appetite and metabolism which in turn makes healthy food choices easier and reduces the tendency to stress eat. When a mother is well rested, she is better at controlling appetite and metabolism.
Mindful eating is paying attention to what you are eating instead of just eating, it helps you to identify your body’s needs and thus develops a healthier relationship with what you put in. It is a fact that it takes between 8 to 20 minutes for the brain to get the report from the stomach that you are full. By eating slow, you give your body the time it needs to report satisfaction which in turn may prevent overeating.
Motherhood in the postpartum stage is very stressful; chronic stress, can take a toll on your metabolism, and slow down the weight loss process or contribute to weight gain. Stress causes the release of cortisol which in turn increases appetite, brings on cravings for comfort foods and promotes fat storage. Easy quick deep breathing techniques may help with stress.
How to Lose 5kg in a Month While Breastfeeding
Losing 5 kg (about 11 pounds) in a month is an aggressive goal and may not be safe while breastfeeding. A more realistic and healthy target is 2–4 kg per month, ensuring you consume at least 1,800 calories daily to maintain milk supply. Focus on nutrient-dense foods, moderate exercise (daily walks, yoga, light cardio, and postpartum exercises), and avoid drastic calorie cuts. Always consult your doctor before starting any weight loss plan postpartum.
What Is a Healthy Weight Loss Diet for Breastfeeding Mothers?
Breastfeeding women don’t have to increase their calorie intake to make up for what is burned, they can continue to eat the same as they did pre-pregnancy. This helps with the regulation of what they do eat and in turn demystifies the idea that you must eat more.
A healthy diet is what the body needs and helps weight loss post pregnancy. Experts suggests a daily intake of 1,800 to 2,200 calories is what it takes for great nutrition, recovery and adequate milk supply.
Best Foods to Incorporate in a Weight Loss Diet for Breastfeeding Mothers
Breastfeeding mothers remain focused on well-nourished food and sustaining energy and breastmilk production while breastfeeding. Traditional Indian foods have all the nutrients to produce breastmilk.
- Calcium rich foods: Ragi, curd, milk, dry fruits (almonds, walnuts), green leafy vegetables, etc. for improved bone health and breast milk production.
- Fruits and vegetables: Seasonal fruits and vegetables to meet your vitamins and minerals. Fruits such as apricot (dried), lemon, wood apple, dates, and raisins as well as cauliflower, amaranth, fennel, and drumstick.
- Foods in protein: chicken breast, fish, eggs, milk, cheese, curd, cheese, cheese, tofu, soya beans, soy milk, almonds, unsalted peanuts, red kidney beans, black grams, chickpeas, couples and grams of horse.
- Foods in iron: rice bran, puffed rice, and whole wheat, chickpeas, red kidney beans, soya beans, cashew nuts, dried coconut, almonds, raisins, figs, and sesame seeds to prevent anaemia.
- Whole grains: Whole grains like oats, ragi, jowar, whole wheat, and broken wheat which will give you lasting energy and fibre.
- Hydration: Drink up at least 8-10 glasses of water a day, also include soups, fruit juices, and milk which in return will aid in milk production and prevent you from getting dehydrated.
- Healthy fats: Almonds and walnuts. Healthy oils produce essential fatty acids for brain development.
- Herbs and spices: Herbs like methi (fenugreek), ajwain, and garlic are used which are thought to improve digestion and milk production.
Mothers should try to have 3 regular meals and 2 to 3 light snacks. They should not skip any meals, especially not breakfast.
Weight Loss Diet for Breastfeeding Mothers (Vegetarian)
A well-planned vegetarian diet can support healthy breastfeeding and weight loss. Focus on plant-based proteins (legumes, beans, tofu), whole grains, nuts, seeds, fruits, and vegetables.
Ensure adequate intake of vitamin B12, iron, calcium, and omega-3s. Vegetarian diets may also result in lower environmental toxins in breast milk.
7-Day Sample Diet Plan for Breastfeeding Mothers
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Waking (7AM) | 1 glass lukewarm water with a squeeze of lemon (optional) & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds | 1 glass lukewarm water & 5-6 soaked almonds |
| Breakfast (8AM) | Oats Porridge (Dalia) made with skim milk or water, topped with berries or a chopped apple and a dash of chia seeds. | 2 Methi Parathas (made with whole wheat flour and fenugreek leaves, cooked in a little oil) with a small bowl of plain curd. | Vegetable Upma (made with Rava/Semolina or broken wheat Dalia) which is packed with veggies like peas, carrots, beans. | 2 Idlis with Sambar (which has plenty of vegetables and a little oil). | Scrambled Eggs (2 eggs) with finely chopped spinach and mushrooms + 1 slice of whole wheat toast. | Ragi Dosa (made with fermented ragi flour) with Coconut Chutney (less oil, more water). | Flattened rice based Poha with lots of veggies like peas, carrots, and little oil. |
| Mid-Morning Snack (10:30AM) | 1 medium apple and a small handful of roasted chana (chickpeas) | 1 small banana with a small handful of walnuts. | 1 medium pear. | 1 small bowl of plain yogurt which has a pinch of roasted cumin powder | 1 medium banana. | 1 small bowl of mixed fruits (e.g., grapes, pomegranate). | 1 medium apple. |
| Lunch (1PM) | 1-2 multi grain rotis and 1 bowl Moong Dal (thin consistency) + 1 bowl Palak Sabzi (spinach cooked lightly in little oil) + a small bowl of mixed vegetable salad. | 1-2 Jowar Rotis + 1 bowl Mix Dal (Arhar Toor Dal) + 1 bowl Lauki Sabzi (bottle gourd cooked lightly) + a small bowl of cucumber and tomato. | 1-2 Bajra Rotis + 1 bowl Chana Masala (home cooked with less oil) + 1 bowl cucumber raita. | 1-2 multi grain rotis + 1 bowl Rajma kidney bean curry, (home cooked) + 1 bowl Aloo Gobi Sabzi (potato and cauliflower, less oil) + a small bowl of green salad. | 1-2 Whole Wheat Rotis + 1 bowl Yellow Dal (Tur Dal) + 1 bowl Tinda Sabzi (Indian round gourd) + a small bowl of mixed vegetable salad. | 1-2 multi grain rotis + 1 bowl Masoor Dal + 1 bowl Bhindi Sabzi (okra cooked with less oil) + a small bowl of plain curd. | 1-2 Whole Wheat Rotis + 1 bowl Black Chana Curry (kala chana) + 1 bowl Drumstick Leaves Sabzi (Moringa leaves) + a small bowl of radish and cucumber. |
| Mid-Afternoon Snack (4PM) | 1 glass buttermilk (chaas) + 1 small seasonal fruit (for example guava) | 1 cup green tea + 2 small whole wheat rusks. | 1 glass of Coconut Water. | 1 small orange. | 1 glass of fresh lime water (without sugar). | 1 small bunch of puffed rice (murmura) + some roasted peanuts. | 1 glass of buttermilk. |
| Dinner (7:30PM) | Vegetable Khichdi (of brown rice, moong dal, and a variety of mixed vegetables which include carrots, peas, beans) + small bowl of plain curd. | Grilled Chicken Breast (100-120g) or Paneer Bhurji (of low-fat paneer) + 1 bowl steamed mixed vegetables. | Dal Tadka (Masoor Dal) + 1 bowl steamed brown rice + 1 bowl of seasonal vegetable stir-fry. | Fish Curry (of low mercury fish like Rohu/Catla or Salmon, we use minimal oil) + 1 bowl plain white rice (moderate portion) + 1 bowl steamed broccoli. | Chicken Soup (clear stock with plenty of vegetables and shredded chicken breast) + 1 small whole-wheat roti. | Paneer Tikka (baked or pan fried with minimal oil, we use low fat paneer) + 1 bowl green salad. | Moong Dal Cheela (salty lentil pancakes) + 1 bowl mixed vegetable soup. |
| Evening Snack (9PM) | 1 cup of skimmed milk. | 1 cup lukewarm milk (skimmed). | 1 cup lukewarm milk (skimmed). | 1 cup of herbal tea (for instance fennel tea). | 1 cup of lukewarm milk (skim). | 1 cup of lukewarm milk (skim). | 1 cup of herbal tea (for example ginger tea). |
17 Foods and Habits to Avoid When Breastfeeding and Losing Weight
When breastfeeding, it’s important to be mindful of what you consume and the habits you adopt to ensure both your health and the well-being of your baby. Here are 17 foods to avoid:
1. Caffeine: Excessive caffeine can pass into breast milk and make your baby restless, leading to poor sleep and irritability. Limit caffeine intake to 200-300 mg per day (about 2-3 cups of coffee).
2. Alcohol: Alcohol can interfere with milk production and alter your milk’s composition.
3. Spicy Foods: Can irritate your baby’s digestive system, leading to gassiness or fussiness.
4. Dairy Products: Some babies can develop a sensitivity or allergy to dairy products, which may cause discomfort like bloating, gas, or diarrhea.
5. High-Mercury Fish: Fish is a good source of protein and Omega -3 fatty acids (especially DHA which is important for the development of a child’s brain and eyes), and some fish like swordfish, king mackerel, and shark have mercury levels that are considered very high that can be passed through breast milk as neurotoxin.
6. Gassy Vegetables: Vegetables like cabbage, broccoli, and cauliflower can cause bloating and gas in both you and your baby.
7. Chocolate: Like caffeine, chocolate contains stimulants such as theobromine that can disrupt your baby’s sleep and cause restlessness.
8. Processed Foods: Highly processed foods may be high in sugars, salt, and unhealthy fats, which can negatively impact both your health and milk production.
9. Citrus Fruits: While citrus fruits are healthy, they can sometimes cause a rash or upset stomach in sensitive babies.
10. Onions and Garlic: These can lead to gassy stomachs and may cause your baby to be fussy or gassy.
11. Allergenic Foods: Some babies may develop allergies to peanuts, eggs, shellfish, or other allergens that pass through breast milk.
12. Carbonated Drinks: Soda and sparkling water can contribute to bloating and gas. The carbonation can affect both your digestion and your baby’s.
13. Mint: While mint may be soothing for you, it can decrease milk supply and also cause gas or digestive issues for your baby.
14. Excessive Sugar: Foods high in sugar can affect your energy levels and health. They may also lead to breast infections like thrush, which can affect breastfeeding.
15. Artificial Sweeteners: Aspartame and other artificial sweeteners might pass into your breast milk and could potentially affect your baby’s health.
16. High-Sodium Foods: Foods like processed meats and canned soups may have high sodium levels, which could affect both your health and milk production.
17. Certain herbs/supplements: Some can affect milk supply or be unsafe for baby; always consult a doctor.
Habits to Avoid
- Smoking or Exposure to Smoke: Smoking can reduce milk supply, affect your baby’s development, and increase the risk of colic. Avoid smoking and second-hand smoke exposure as much as possible.
- Skipping Meals: Not eating enough may reduce milk supply. Ensure you’re getting enough calories and nutrients to maintain energy and milk production.
- Stress: High-stress levels can affect your milk production and your overall health. Try to practice relaxation techniques or mindfulness.
- Lack of Hydration: Dehydration can affect milk supply. Drink plenty of water throughout the day.
The 6-6-6 Rule for Breastfeeding
The 6-6-6 rule for breastfeeding mothers refers to breast milk storage guidelines.
- 6 hours at room temperature: Breast milk is generally considered safe to be left at room temperature (around 25°C or 77°F) for up to 4 to 6 hours.
- 6 days in the refrigerator: Breast milk can typically be stored in the refrigerator (at 4°C or 40°F or colder) for 4 to 6 days.
- 6 months in the freezer: For long-term storage, breast milk can be stored in a standard freezer (at -18°C or 0°F or colder) for about 6 months.
This guideline helps ensure breast milk remains safe and nutritious for your baby. Factors like the cleanliness of pump parts and storage containers, the precise temperature of the refrigerator/freezer, and how often the fridge/freezer is opened can all influence how long the milk remains fresh.
Conclusion
Losing weight while breastfeeding is a journey that requires a thoughtful approach, with focus on nutrition to both you and your child. This is not about quick reforms, but to integrate healthy habits in your new routine.
It took nine months to put the weight on, and it is totally normal to take time to take it off. Your body has undergone amazing change, and feeding your baby was your body’s priority. So remember to celebrate the little wins, be kind to yourself on the tough days, and recognize that stable is more important than perfect.
Finally, do not hesitate to consult healthcare professionals. Your doctor or a registered dietist can provide personal guidance to your specific health requirements, breastfeeding travel and weight loss goals. They can offer invaluable support, address any concern, and ensure that your diet plan is both safe and effective for this unique period of your life.
FAQs
Is intermittent fasting safe for breastfeeding mothers?
Intermittent fasting is not considered safe or recommended for breastfeeding mothers, especially in the postpartum period when milk is being produced, and your baby is completely dependent on breast milk. It is safe to wait until breastfeeding is over to consider fasting.
What are the signs that your diets are affecting your milk?
The signs that a mother’s diet is affecting her milk supply, or the quality of her breast milk may vary. These signs include your child less wet/dirty diapers, bad weight gain, or being fussier than normal after feeds, they may not be getting an adequate intake of breast milk. The warning signs for you may look like a significant reduction in supply, exhaustion, increased hunger/cravings, or just feeling generally “bad.”
How to lose weight while breastfeeding without exercise?
Losing weight while breastfeeding (without exercise) typically can occur through changing dietary and lifestyle behaviours. Because breastfeeding does require some additional calories, and breastfeeding generates some calories burn, many women will lose weight while breastfeeding without deliberate exercise. Focus on the following four areas as part of your weight loss; choose nutrient wealthy whole foods as a priority, mindful eating strategies and portion control, targeted hydration (predominantly water), and strategic healthy snacking.
