This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Deciding what to eat while breastfeeding, to ensure you have a healthy milk supply can be overwhelming. Add on top of that trying to lose weight, and any sort of breastfeeding diet plan can quickly go out the window. I’ve breastfed three babies, and had to lose the weight three times now. Most of my weight loss was strictly diet, because let’s be real, it is really hard to get a work out in with a new baby. I had a 3, 2 and newborn for a while, so walking was about all I did. Your diet is what is going to make or break both your milk supply and your weight loss. That is why I want to help you learn to create your own, so if you can feel great, let go of the extra weight from pregnancy and feed your baby with lots of healthy milk.
I do have a specific program I created for breastfeeding mamas, if you need some extra guidance, recipes and healing after birth. This includes ab work and pelvic floor work, along with a lot of information to help you succeed! My free 10-day reset is a great place to start. It will jump start your weight loss and milk supply, and follows the guidelines I’m going to give you here.
Let’s get into the 5 tips on creating a breastfeeding diet plan, so you can try to customize your own, independent breastfeeding diet plan at home.
No Restrictions On Meals/Snacks:
this turkey burger is in my program, MY FAVORITE!!
This is really important for nursing mamas, because hungry and low-blood sugar can come on quick. I have always been a snacker, and I think it depends on your personality and appetite to what works best. If you enjoy snacking, eat more smaller meals throughout the day. If you like a large meal, space out your meals to give your body an opportunity to work through food. There is no restrictions in this area, if you try to hard to restrict yourself, you will find that you are just HANGRY all the time. A new mama, who is tired and hangry is not a good idea. The key is to consume the right amount of calories and nutrients TOTAL each day. Everyone digests and metabolizes food differently. If you are a snacker, go ahead and snack all you want. Just don’t snack and eat big meals. If you enjoy sitting and eating more food at once, try intermittent fasting and larger meals (I intermittent fast most of time, and it keeps appetite in check and helps productivity!!).
In my program, there is a general guideline on what to eat for breakfast, lunch and dinner, and even a complete plan for 20 days if that works well for you, but your diet plan should never be completely reliant on sticking to only three meals. For example, your milk supply demand changes as baby grows. This means your nutrient needs changes. Having things too strict can make it difficult to adapt to the needs of you and your baby. Your caloric needs also may change as your milk needs change, so your first step is to clean up your diet as much as possible. Choose nutrient-dense foods, and you will be off to a great start.Some days you may need an extra snack, which is fine in my opinion. But, the type of snack you choose is very important. Here’s what one mama said about my program:
As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing… and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!
Focus on Clean Eating:
This in itself makes a HUGE difference. By cleaning up your diet, you are filling your body with nutrient-dense foods. By cleaning up your diet and focusing on fruits, vegetables, lean meats and high-nutrient carbs, you are giving your body fuel it can process. Your body will feel safe and allow itself to let go of fat. Eating a nutrient-dense diet is also going to ensure your are getting nutrients to baby. Specific nutrients like proteins, fat, B12 and Zinc (just to name a few) need to be absorbed my mama in order to pass on to baby. I created Milk Dust as a wonderful supplement to help take the guess work out of trying to eat all the foods. This is a lactation-boosting protein powder that also has hand-picked nutrients by me that are essential to both mama and baby’s health during postpartum and breastfeeding. This protein powder also has minerals and ingredients to help reduce sugar cravings and balance blood sugar, which makes it easier to stick to your clean eating plan.
Eat as many fruits and veggies as you want!
Eating clean means eating as many fruits and vegetables as you want. This is something I tell the mamas in my program, and anyone asking for advice on losing weight. If you fill up on fruits and veggies, you are giving your body plenty of nutrients for less calories. You can actually feel more full on less calories, as well as give your body more nutrients. Filling your tummy with the healthy, fiber-rich fruits and veggies is going to help you fill up your tummy. Add slower digesting, lean protein to the mix, and you feel full for hours! Protein also takes more energy to digest, so your are revving up your metabolism at the same time.
Practice Intuition, Not Regimen:
What is amazing, is after taking out processed food, high sugar foods and chemicals, your body will learn to que you for hunger, rather than an actual addiction craving. That is a HUGE transformation process that can be uncomfortable, but so worth it. Your body gets addicted to the sugars and chemicals, so it will confuse you with hunger and headaches to get more. After cleaning things up, you will realize when you are actually just tired, or in need of food. Never eat breakfast just because you are supposed to. I believe in eating when your body tells you to eat. Your body is so smart, and it will tell you when it is ready for food. Work on feeling that out, and distract yourself if you are bored. Often times as moms, we are stuck in the house, which enables us to munch and eat when we aren’t really hungry. Getting out of the house, playing, running errands and staying busy can really help you learn when you are actually hungry. If you try intermittent fasting, many times this will help you learn when you are hungry or eating out of habit. This is an important skill for weight management years down the road, so I highly recommend learning to know hunger! Create new habits of eating when you are actually hungry!
Never Forget Water:
Sip on water all day. It is better to be using the bathroom all the time, than be dehydrated. Breast milk requires water as well as nutrients, so you can help yourself out by drinking tons. It will also help with losing the water weight from pregnancy. Your body will have plenty of liquid to flush the stored water to your breast milk, and sweat the rest out. Did anyone else get night sweats for the first month or so after baby?? That is normal, and it is your body getting rid of the stored water. Remember to sip on water, because your body only absorbs so much at once. By sipping on it, rather than gulping it down every few hours (guilty!), you won’t have to use the bathroom as much, and will stay more hydrated.
Water is actually really important while breastfeeding. It also helps you shed some of that extra water weight gained during pregnancy. By drinking enough water, you are allowing your body to feel safe and not store so much water. If you go hours without drinking, your body will store some water in an attempt to prepare for a situation where water might not be available. Keeping water available tells your body not to store so much, and keep you from being bloated or puffy.
I talk about supplements and vitamins that are super important and helpful for your breast milk supply, and whether you are following a breastfeeding diet plan, or creating your own, you want to make sure you are getting in some healthy DHA. I really like this one, but you can take it as a supplement, or get your weekly salmon in. I have a great mustard salmon recipe in the program! DHA is super important because that type of fat actually gets into your breast milk, and to baby, which is needed for brain development. Not all things pass into breast milk, but DHA does! Protein and fat pass through to the breast milk, so it is important to eat lean, healthy protein. I am a huge fan of wild caught tuna. protein powder, salmon, lean ground turkey and oven-roasted chicken. Protein powder is the easiest, fastest way for me to get protein down, but eating pure and whole food sources are very important as well.
Additional important tips for a breastfeeding diet plan that is easy to follow:
- Keep healthy snacks available at all times
- Focus on fiber and protein at every meal/snack
- Eat only when you are hungry
- Use fruit and protein shakes to minimize sugar cravings
- Batch cook meals and food for less cooking and cleaning
There you have 5 tips to creating your own breastfeeding diet plan, to help you lose the baby weight and keep your milk supply up.
It can be very difficult to stick to a plan, without the support and help from others, which is why we also have a member-lead Facebook group that is private to only members of the program.
In my years of helping mamas lose weight while breastfeeding, there was a protein powder missing that was specifically designed for breastfeeding mamas to combat these sugar cravings and fully nourish mamas. I am a firm believer in nutrition for milk supply, so I created Milk Dust. Milk Dust is literally your best friend for lactation and weight loss. It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root and minerals like Chromium which have all been used to balance blood sugar. In addition to all these fabulous items. I hand-picked specific vitamins like Folate (L-Methylfolate) because folate is still important during lactation! Almost just as important as in pregnancy. I also hand-picked vitamin B12 for energy, and super foods like Chlorella, Spirulina, Spinach, Blueberries and more. The protein powder is free of soy, gluten, dairy and corn. It is NON-GMO, Vegan and plant-based!! I highly recommend you check it out if you are craving sugar. It is only sweetened with Stevia, Monk Fruit and Organic Cane Juice, which means there is very little sugar, but it is very sweet, so you still get to drink something like a milkshake!
There is no other clean, super nutrient-dense protein powders that are specifically made for postpartum healing, nourishment, lactation and weight loss. It will be out May 2019, and there are limited quantities, so I highly recommend you jump on the pre-sale list. There are thousands of mamas waiting for this to launch, and I am so excited to finally have a product that helps mamas nourish themselves while also losing weight.
MILK DUST SITE TEXT:
Milk Dust was created by Pre/Post Natal Fitness Specialist, mommy of 3 and found of The Postpartum Cure. After years of helping mamas lose the baby weight while saving their milk supply, there was a need for a nutritional product to help mommies get in enough nutrients and protein, while also curbing those endless sugar cravings during breastfeeding. Make sure to sign up to know as soon as it is up for pre-sale and follow on Instagram for giveaways!
I am so passionate about my breastfeeding diet plan, which is much more than a postpartum weight loss program, and it covers true nourishment for breastfeeding mamas wanting to protect their milk supply while losing the baby weight. It is a program and breastfeeding diet app that will enable new mamas to safely lose the baby weight, while nourishing their bodies properly for breastfeeding. Being a mom of three, I’ve learned the incredible importance to properly nourishing your body with the right foods to keep your milk supply up while losing the baby weight. I created this program to be tremendously more than a breastfeeding diet plan. It is a full recovery and fitness program with meals and recipes specifically designed to help you lose weight and keep your milk supply up. I also have an app for the program available on both stores to make it easier to use.
I’ve also learned the importance of postpartum recovery for your core and pelvic floor. This program includes specific exercises to walk you through protecting and rehabilitating your core and pelvic floor after baby. I made the mistake of losing the baby weight, while keeping up my milk supply, but not giving my muscles the attention they needed to recover properly. I ended up with a small umbilical hernia because I never worked on my core post-baby one or two.
If you need help losing the baby weight and keeping up your milk supply, I have a very popular program, The Postpartum Cure, which comes in an app you can download.