Keto Diet for Postpartum Weight Loss- A Foolproof Guide

Can keto diet help for postpartum weight loss? There is no doubt that you must have come across the word “ketogenic diet” or “keto” either from a friend or the internet. Also, you must have seen different meal plans in various weight loss groups but I doubt if anyone has actually taken time to give you an in-depth knowledge of what ‘keto” is really all about.

The Ketogenic diet is a weight loss diet that I love so much because during, the course of my weight loss journey, I tried a lot of things including different diet plans but one diet that gave me the result I wanted quickly was Keto diet. As a result, I went into research and the good news is that I’m here to tell you basic of what keto is and its benefit to new mums. I may not be able to cover all I know about keto in one blog post.

But, I’ve put together the important details you need to know before starting a low carb or keto diet, in an easy to follow way aimed at beginners- so you don’t have to go around chasing information.

I hope this piece motivates you, saves you time- and get you to your goals quicker.

And hopefully, answer some burning questions you might have about beginning a keto diet / low carb diet in general.

So, stick with me as I walk you through the fundamentals of Ketogenic lifestyle. Let’s start from the very beginning which is going to be the next topic….. Shall we?

What is a Ketogenic Diet?

Now, what is ketogenic diet really, which is also known as a low carb high-fat diet (LCHF).

“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. For instance, you cut back most on the carbs that are easy to digest, like sugar, soda, pastries, grains and white bread.

How It Works

Let’s say, when you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly and this typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight which is called Ketosis.

Who Uses It?

People use a ketogenic diet most often to lose and maintain their weight, but research has found out that keto can help manage certain medical conditions, like epilepsy, cancer, heart disease, certain brain diseases, Polycystic ovary syndrome (PCOS), Nervous system diseases like Alzheimer’s, Parkinson’s, and Lou Gehrig’s disease and even acne.

Please always talk with your doctor first before starting any weight loss plan.

LOW CARB VS KETO: The Difference

The low carb and keto diets are two popular ways of eating that involve restricting your carb intake.

Given that they both limit carbs, you may wonder what sets the two apart.

The main difference between these diets is carbohydrate intake. On a low carb diet, you typically eat 50–150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams.

Another main difference is protein intake. With low carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories. This is because excessive protein intake can prevent ketosis.

Additionally, fat intake tends to be significantly higher on the keto diet, as fats replace carbs and protein.

What is Ketosis?

Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. Ketosis usually kicks in after 3 or 4 days of eating fewer than 50 grams of carbohydrates per day.

Ketosis Symptoms and Side Effects.

During the first week of a keto diet, you might feel a certain type of way. Some people call this the “keto flu,” You might notice temporary side effects such as:

Headache

Headache is a common side effect for people that are just starting out on a keto diet.

Several factors contribute to this such as:

• Low blood sugar level

Glucose is the primary source of fuel for the body and brain which is usually gotten from carbs but a keto diet restricts the intake of carbohydrate, replacing it with fat.

This shifts your body into ketosis, a metabolic state in which you burn fat as your primary source of energy

When you begin a keto diet, your body begins to relying on ketone bodies (fuel from fat) instead of glucose, which can cause your blood sugar levels to drop.

This switch into ketosis may stress your brain, which could result in mental fatigue or Brain fog as well as headache.

• Dehydration

You tend to urinate more often as you shift into ketosis this can lead to dehydration.

During this transition, your body uses up its stored form of carbs, called glycogen. Given that the glycogen in your body is bound to water molecules, it releases water when it’s used up.

Also, your body produces less insulin — a hormone that helps absorb glucose from your blood — on keto because you consume fewer carbs, a drop in insulin levels can affect electrolytes, such as potassium and sodium, which play key roles in hydration.

Several other factors may increase your risk of headaches on the keto diet such as your age and lifestyle factors like poor sleep, stress, and skipping meals, diuretics etc.

Fatigue

In the initial stages of a ketosis diet, you may feel more tired and weaker than usual.

This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body.

After several weeks on the diet, you should notice an increase in your energy levels.

Constipation

While the keto diet may help you burn fat, there can also be side effects. Many of these side effects are related to your gastrointestinal (GI) tract reacting to the absence of carbs.

One such side effect is constipation. This means that you have three or fewer bowel movements per week. Being constipated may also make your stools hard and lumpy, and difficult to pass.

Some of the main reasons you may experience constipation while following the keto diet:

1. Adjustment to fewer carbs and more fat

When you switch to a keto diet, your body has to adjust from digesting a heavy load of carbs to digesting a lot of fat. It can take a while for your gut to get used to breaking down more fat than it’s been used to.

• Not enough fiber/Eating low fiber carbs

When you follow the keto diet, you typically only eat 20 to 50 grams of carbs each day.

While only about 5 percent of the food you eat on the keto diet is made up of carbs, if you only eat low-fiber carbs, like white bread, white rice, or sugary goods, you likely won’t be getting the fiber you need to move food through your GI tract.

The key is to make sure you’re eating the right kind. Aim for healthy, nutritious, high-fiber carbs like fruits, vegetables, and whole grains.

Trouble sleeping

In the short-term, the keto diet can cause interrupted sleep and insomnia.

Insomnia caused by the keto diet is attributed to low levels of serotonin and melatonin, as well as higher than normal energy levels.

In Long-term, the keto diet can lead to deeper sleep and less required sleep overall.

Nausea

The reason why some people feel nauseous is because of carb withdrawal, your body is used to using glucose as its primary source of fuel, and trying to adjust to using ketone from fat.

You will experience it because of consuming a lot of fat which your body will adjust to within a short time.

Stomach Ache

Dehydration is the cause of stomach ache when starting a keto diet.

Transitioning to keto means we are moving from using glycogen and carbs to using fat and ketones which causes dehydration. Dehydration is caused by:

1. One of the main thing with glycogen and carbs is that it must be stored with water. It takes 4 grams of water to store a gram of glycogen. As your body uses up its glycogen you will lose tons of water.

• Secondly, high insulin levels (on high carb diets) cause water retention by inhibiting sodium excretion.

The keto diet lowers insulin levels, allowing excess fluid to be released.

Dizziness

The Keto diet is safe when done properly, however, Many Keto newbies report feeling dizzy and lightheaded — some even to the point of fainting — when they first start out.

This is because an extremely low-carb diet greatly decreases your blood sugar levels causing dizziness.

You can prevent this by drinking a lot of water and adding salt or electrolyte to it other low-sugar vegetable juices can also be a terrific way to help this.

Sugar Cravings

A sugar craving is your body’s way of wanting sugar when your blood glucose levels drop.

Sugar cravings and addictions can be particularly bad when consuming a high carb diet.

While a keto diet involves eating a low carb diet, it is still possible to have cravings, even if you have already adapted to the diet.

Cramps/ Sore muscles

If you have ever dealt with sudden, severe leg pain on the ketogenic diet, you’re not alone.

Cramps are involuntary, localized muscle contractions that are often painful. Leg cramps typically affect the calf muscle, though they can occur in other parts of your leg as well.

Although their exact cause isn’t always clear, a potential cause of leg cramps is an electrolyte imbalance.

Dehydration is one of the most common keto side effects and may thus increase your risk of leg cramps.

Bad Breath, also known as Ketosis Breath

Many people on ketogenic diets often report bad breath once they reach full ketosis.

This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath.

It’s a common side effect whereby their breath takes on a fruity smell.

It might seem uncomfortable when going by your day-to-day life but it’s a positive sign for your diet.

You can brush your teeth several times per day or use sugar-free gum to solve the issue.

If you are using a sugar-free gum or drink for this purpose always check the labels for carbs. These may raise your blood sugar levels and reduce ketone levels if its carb is high.

To sum up, Staying hydrated by drinking plenty of water, replacing lost electrolytes (sodium, magnesium & potassium) getting enough rest and ensuring you are consuming proper amounts of fat and carbohydrates are ways to reduce keto-flu symptoms. But not to worry these symptoms will disappear after a couple of days.

Types of a Ketogenic Diet

Standard Ketogenic Diet (SKD)

The SKD is the most common ketogenic diet perfect for beginners. If you are new to keto and dieting in general, this is the best place to start.

The standard ketogenic diet is for anyone who wants to lose body fat or improve overall health and mental well-being. It’s also great for anyone looking to improve a metabolic disease such as type 2 diabetes or metabolic syndrome.

This is very-low-carb, moderate protein and high-fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs.

In terms of grams per day, a typical standard ketogenic diet would be:

20-50g of carbohydrate

40-60g of protein

No set limit for fat

Fat in the diet should provide the majority of calories for it to be a ketogenic diet. No limit is set as energy requirements can vary significantly from person to person.

Ketogenic diets should include a strong intake of vegetables, particularly non-starchy vegetables, as these are very low in carbohydrate.

If you aren’t actively exercising and live a fairly sedentary lifestyle you won’t need to alter your ketogenic diet at all. This is the perfect ketogenic protocol to follow as a beginner.

Targeted Ketogenic Diet (TKD)

The TKD is similar to a standard ketogenic diet except that carbohydrates are consumed around workout times.

It is a compromise between a standard ketogenic diet and a cyclical ketogenic diet that allows you to consume carbohydrates any day you exercise.

It is based on the concept that carbohydrate consumed before or after a physical effort will be processed much more efficiently, as the muscles’ demand for energy increase when we’re being active.

The TKD is meant for people who exercise regularly at high-intensities or for extended periods of time. On the other hand, if you are sedentary or only do low-intensity exercise a couple of times a week, then the standard ketogenic diet is all you need

Cyclical Ketogenic Diet (CKD)

The CKD diet, also known as carb back loading, involves days in which more carbs are eaten, such as five ketogenic days followed by two higher carb days.

The diet is intended for athletes which can use the higher carb days to replenish the glycogen lost from muscles during workouts.

How to follow:

1. Stick to a standard keto diet 5–6 days per week

During standard ketogenic days, it’s important to consume 20-50 grams of carbs per day.

During this phase of the cyclical keto diet, healthy fats should deliver approximately 65-90% of your total calorie intake.

Proteins should make up around 10–30% of your total calories, while carb intake is typically restricted to under 5%.

Be sure to follow the standard keto diet 5–6 days per week.

Healthy fat options include:

Eggs

Coconut oil and unsweetened coconut

Avocado

Full-fat dairy products

Low-carb nuts and seeds

Nut butters

Fatty meats

MCT oil

• Increase carb consumption 1–2 days per week

The second phase of the cyclical keto diet involves choosing 1–2 days per week to “refeed” your glycogen stores.

During refeeding days, you should consume more carbs in order to break ketosis.

On refeeding days:

Carbs should comprise 60–70% of your total calories.

Protein should account for 15–20% of your total calories.

Fats should deliver just 5–10% of your total calories.

Though the goal of the refeeding phase is to increase the number of carbs, carb quality also matters.

Some examples of nutritious, complex carbs include:

Sweet potatoes

Butternut squash

Brown rice

Oats

Quinoa

Whole-wheat or brown-rice pasta

Beans and lentils.

Avoid foods and beverages high in sugar — like candy, juice, soda and cake, white bread and other baked foods as they’re devoid of nutrients and lead to blood sugar irregularity, which can cause increased hunger and irritability.

After high-carb, refeeding days, you should consider intermittent fasting to return to ketosis fast.

The most common intermittent fasting method involves fasting for 16 hours of the day.

High Protein low carb Ketogenic Diet

This diet includes more protein than a standard ketogenic diet, with a ratio of 35 per cent protein, 60 per cent fat, and 5 per cent carbs.

Research suggests that a high-protein ketogenic is effective for weight loss in people that need to lose weight.

If you’re interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.

When following this diet, many individuals simply cut carbs and replace them with high protein foods.

For instance, a 2,000-calorie version may contain 26% carbs, 40% fat, and 34% protein — equating to a daily protein intake of 170 grams for a 150-pound (68-kg) person.

Read Also:

The Ultimate Weight Loss Guide For New Mums

How to Reduce Belly Fat After Delivery: 10 Effective Tips

The Quick Guide to Intermittent Fasting For Breastfeeding Mothers

Three Steps to Starting a Successful Keto Diet: Start Here

Now that you know the “what” and the “why” behind the ketogenic diet, let’s learn about how you can get started. Although there are many different approaches to keto you can try, most of your results will come from following these steps:

1. Eat the right foods.

2. Eat the right amount of those foods.

3. Prepare for the keto flu.

WHAT TO AVOID EATING ON A KETO DIET OR LOW CARB DIET

Are you not sure what to eat on a keto diet? Here you’ll find a quick food list:

Foods to avoid on a keto diet:

• Grains: rice, four, pasta, and oatmeal
• Beans, peas, lentils, and peanuts
• Low-fat dairy
• Starchy vegetables like corn, peas, and potatoes
• Most fruits, except lemons, limes, tomatoes, and small amounts of berries
• Processed snacking foods: potato chips, pretzels, and crackers
• Added sugars and sweeteners
• Sweetened beverages: juice and soda
• Trans fats, such as margarine or other hydrogenated fats
• Most alcohols- wine, beer, and sweetened cocktails

Keto-friendly food list

What can you eat on the keto diet?

• Nuts and nut butter (Macadamia, Brazil, Walnut, Pecans, Almonds, etc.) almond & coconut flours
• Oils and fats (butter, ghee, olive/avocado oil, mayonnaise, etc..)
• Full fat cream and full-fat cheeses
• Meats: fresh or canned tuna, beef, chicken, lamb, eggs, etc.
• Leafy greens and cruciferous vegetables
• Olives
• Avocados
• Tomatoes, lemons and limes, berries (in small amounts)
• Seasonings like salt, pepper, etc.
• Unsweetened tea and coffee (my favourite tea)
• Keto approved sweeteners (Stevia, Monk Fruit, etc.)

 MACRO CALCULATOR (KETO DIET)

Being on Keto will mean you’ll need to track your Macros and stick to your maximum allowance of carbs (or net carbs), protein and fat.

To get your customized daily macro allowances (or your allowance for carbs for keto diet), you can use a free online Macro calculator. They should ask you your weight, height activity level and the goal you are trying to achieve.

HOW TO TRACK YOUR MACROS

Once you know you macro amounts, one of the best way to track your macros (especially when you are just starting) is by using a food scale an easy to use tracking apps.

MyFitnessPal is a very good option for tracking your carbs on your phone or mobile device

10 KETO DIET TIPS & TRICKS FOR BEGINNERS

Here are some tips and trick that can help you if you want to consider a ketogenic diet and achieve the desired result.

• Keep it simple.

When you are starting, use a simple framework for your meals

Pick a protein – Chicken, beef, pork, turkey, fish, seafood, protein powder, eggs, etc.

Pick a (low carb) veggie – Cauliflower, broccoli, zucchini, brussels sprouts, cucumbers, bell peppers, etc.

Add fat. Butter, oil, lard, ghee, cheese, bacon, avocado, mayonnaise, nuts, etc.

Get rid of foods you need to avoid like Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.

Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.

Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.

Legumes including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)

High-sugar fruits including strawberries, avocadoes, raspberry, tomatoes, lemons, etc.

Low-fat dairy & milk including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.

Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil

Processed “low carb” foods depending on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

Calories and portions are not the primary focus of a ketogenic lifestyle, they still matter. It’s still possible not to lose weight, or even gain weight, on keto if you consume too much.

• Plan Your Meals

One of the best keto tips and tricks I always tell people is that meal planning is a game changer it prevents you from eating spontaneously.

You can make your own plan, It’s totally doable and does not have to take hours out of your day. I usually plan for the week ahead.

Planning what you’ll eat each day – at least approximately – will save you both time and money

• Stay Hydrated

Drinking water is great for anyone, but especially if you are in ketosis. Eating carbs causes us to store more water in our bodies, while a keto diet flushes out more water, so it’s even more crucial to drink enough. Aim for 16 cups per day.

• Remove Temptations

One of the easiest keto diet tips to implement is to get rid of foods you need to avoid. It’s much easier to stick to your goals if you’re not constantly fighting temptation.

Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.

Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.

Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.

Legumes including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)

High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.

Low-fat dairy & milk including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.

Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil

Processed “low carb” foods depending on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

If your family is not on board with low carb eating, getting rid of everything may not be possible, and that’s okay!

• Stock your Fridge.

Along with getting rid of all the good stuff, fill your fridge with plenty of good stuff:

• Healthy fats like avocado oil, butter, palm oil and coconut oil

• Leafy greens like lettuce, spinach, pumpkin leaf (ugu) and kale

• Low carb vegetables that grow above ground, like zucchini, cauliflower and cucumber

• Meat like beef and pork

• Poultry like chicken and turkey

• Seafood like fish and shellfish

• Full-fat dairy like cheese and heavy cream

• Eggs

• Low carb fruit like avocados (the fruit exception that doesn’t need to be in moderation), raspberries and coconuts.

• Stock Your Pantry

Don’t forget to stock your pantry with keto staples, too! Pantry ingredients are most prone to be high in carbs, but here are the types of items you’ll want to keep:

• Herbs & spices like basil, dill and cinnamon

• Low carb condiments like mayo, hot sauce and mustard

• Nuts & seeds like almonds, macadamia nuts and sunflower seeds

• Sugar-free sweeteners like erythritol, monk fruit and stevia

• Low carb flours like almond, flour,tiger nut flour, coconut flour and flax seed meal

• Sugar-free beverages like water, coffee and tea

• Portions Do Matter A Lot

Portions is key, even though calories and portions are not the primary focus of a ketogenic lifestyle, they still matter.

It’s still possible not to lose weight, or even gain weight, on keto if you consume too much – this would be the case with any diet.

The key to remember CARBS ARE A LIMIT, PROTEIN IS a GOAL & FAT IS a LEVER

• Eat Only When Hungry

There is no need to eat when you are not hungry! Simply focus on hitting your protein goal when you do get hungry and eat, but otherwise let your body signal when to eat.

• Get Support

Starting out on a new way of eating isn’t easy, and you don’t have to do it alone!

Get help from groups or an accountability partner or coach to give you the guidance and motivation you need.

1.  Choose The Keto Lifestyle For You

At the end of the day, these keto diet tips will help anyone wanting to jump start their keto journey, but it doesn’t mean there’s a one-size-fits-all solution. Different people do low carb in different ways, that’s okay!

CHOOSE THE KETO LIFESTYLE FOR YOU (How to)

Often people ask me about the different ways people can follow keto, and here are some of the most common.

CLEAN KETO

Clean keto typically refers to:

Consuming a keto diet consisting of whole, fresh, organic, high-quality ingredients

Very little-to-no processed foods or artificial ingredients

Nutrient-dense foods, like grass-fed/grass-finished beef, pasture-raised pork, free-range eggs, wild-caught seafood, and plenty of non-starchy fresh vegetables.

Clean keto usually coincides with strict keto.

 STRICT KETO

Strict keto usually accompanies “clean” keto, but with the emphasis of “strict” referring to:

Stay under 20g net carb per day

Strictly monitoring macros, (fat, carbohydrates, protein) and calories on a daily basis (with or without a food scale) usually with a tracking app

Eat only clean, whole foods – the focus is on nutrients

Most carbs come from low carb vegetables

Avoiding wheat, gluten, artificial sweeteners, and added sugars, even if overall carb count is low

People with strict keto sometimes struggle with tuning in to their physical hunger and fullness cues, relying solely on a calculator to tell them when, what, and if they can eat.

LAZY KETO

Stay under 20-50g net carb per day

Approach to food may be clean (like strict keto) or not (like dirty keto)

Track only net carbs or not tracking much, but instead aiming to consume high-fat, low-carb in general

Typically, with lazy keto, there isn’t a strong focus on the quality of ingredients in one direction or the other.

DIRTY KETO

Stay under 20g net carb per day

An “if it fits your macros” approach to the keto

Strictly monitor calories and macros, usually with a tracking app

The term “dirty” refers to:

Consuming a keto diet that consists of processed foods

Ingredients such as diet soda, sugar-free energy drinks and candies, artificial sweeteners, low-carb tortillas, processed vegetable oils

Meats like hot dogs and bacon

Pre-packaged keto foods like protein bars, chips, and shakes

LOW CARB

Similar to lazy keto, but more lenient on carbs

Carb limit can be as high as 50 grams, or even up to 100 grams for some people wanting more flexibility.

In addition to keto-friendly foods, moderate carb foods may also be allowed.

I usually recommend this for breastfeeding mothers.

Which is best?

Truthfully? Well, I guess a hybrid of all five, or what I like to refer to as intuitive keto. Basically, intuitive keto is whatever works for you. It isn’t a group or class, but a way-of-eating that provides positive results for you personally.

Intuitive keto often means:

Troubleshooting through plateaus

Adjusting how you eat, even if it sometimes isn’t “keto”

Listening to your body

Being flexible when life calls for it

Intuitive keto is whatever “style” of eating that allows YOU to maintain and sustain optimal health over time.

Can Breastfeeding Moms Do A Keto Diet?

Many New moms are wondering if being on a keto diet is healthy for them and feel the pressure to lose all the pregnancy weight right away. The main concern for following a keto diet after giving birth is breastfeeding.

Breastmilk is already very high in fat. So in theory, a keto diet shouldn’t drastically affect its composition. The danger of going into ketosis while breastfeeding is dehydration. New moms who have chosen the diet need to be aware of their hydration levels, especially if they haven’t tried it before. The first few days off of carbs can make you nauseous, fatigued, and give you headaches.

You must consult your doctor or dietician before starting it.

HOW TO START A KETO WHILE BREASTFEEDING

Do you want to eat a low-carb diet while breastfeeding? It can be an excellent way to lose excess weight, while still eating all the nutritious foods that you and your baby need.

However, you should not eat a strict low-carb diet, as it can – in extremely rare cases – be potentially dangerous when breastfeeding. To be safe, you may want to consider instead a liberal low-carb diet, with at least 50 grams of carbs per day.

Below are my 5 top tips whilst you are doing keto, this comes from a mom of 3 who has actually done the diet while breastfeeding and has stuck to it for well over 6 years.

I have lost over 25 kilos and am now back to my college weight which I’m very pleased about but what I am incredibly proud of was the fact that I was able to do it with 3 kids and breastfeeding my baby.

• KEEP THE CALORIES UP

When you are breastfeeding, you are burning 500 calories without lifting a finger. Therefore you need to keep the Calories up.

 It is ideal to keep it at 2000-2500 at the start. Good fats will also keep you satiated and keep hunger away so you must remember to get those calories in even if you aren’t hungry.

If you are struggling then try some yummy fat bombs.

Avocados, nuts and fish aren’t just great brain food for us adults but are amazing for little brains too.

Getting a whole host of good fats is fantastic.

• CONSUME ENOUGH FIBER AND VEGETABLES

You must eat enough fiber and vegetables. This will ensure that you will have adequate phytochemicals and antioxidants.

It’s best if you try to eat a diet rich in leafy greens but if this isn’t a possibility then you can take a greens supplement.

• KEEP AN EYE ON YOUR ELECTROLYTES

Make sure you are getting your daily dose of electrolytes. Make a big a liter beaker of electrolytes and sip it throughout the day.

If you miss taking enough electrolytes your milk production will suffered.

DAILY ELECTROLYTE DRINK

Sodium 7000 mg a day

Potassium 3500 mg a day

Magnesium 500 mg per day

There are lots of supplements in stores, adding Salt in water is also a great.

• HAVE QUICK SNACKS AND FOOD OPTIONS TO HAND

This can include fat bombs, nuts, eggs, bone broths, fatty coffees, beef, and turkey sticks.

Eating avocadoes and salt is a filling snack.

There are endless recipes and ideas for snacks which are great when you are in a hurry.

• TRACK YOUR FOOD AND DRINK CONSUMPTION.

Use an app such as My Fitness Pal to log all your food and drink you are consuming.

Tracking you food consumption helps you to keep your food intake on check. Also, keep an eye on your milk production.

• TRY A LOW CARB DIET THEN MOVE TO ON TO KETO

If you are struggling with low carb generally or have noticed your supply is suffering then start with 75 grams of carbs.

You can then see how it affects your milk and gradually reduce it to 50 grams.

Make sure that your carbs are from healthy sources such as vegetables, nuts, berries, and seeds and stay away from bread, pasta, rice, and other refined carbs.

3 Simple Keto Recipes For Nursing Mums

Here are some quick breakfast ideas if you are breastfeeding on Keto, Low Carb.

 Egg Scramble Recipe

 Ingredients

¼ diced red onion

2 oz diced shortcut bacon

¼ diced red bell pepper

¾ cup baby spinach leaves

2 large eggs

¼ cup chopped chives

Salt and pepper to taste

Preparation

In a medium-sized jar add the diced onion, bacon, bell pepper and baby spinach in

that order.

Add 2 whole eggs into the jar and close the lid.

Refrigerate the jar until you are ready to prepare your breakfast. (No more than 3 to 4 days).

Cooking

Remove the lid and the eggs.

Microwave the first 4 ingredients in the jar on high for 90 seconds.

Stir the ingredients (be careful the jar will be hot).

Crack the eggs into the jar.

Add ½ the chives and season with salt and pepper to taste.

Gently mix the eggs into the bacon and vegetables.

Microwave for 1 to 2 minutes until cooked through.

Garnish with the remaining chives and serve.

ALMOND FLOUR PANCAKES

Dry Ingredients

1 1/4 cup Almond Flour

1/2 teaspoon Baking soda

2 tablespoon Erythritol

Wet Ingredients

2 Egg at room temperature

1/3 cup Unsweetened vanilla almond milk at room temperature

1/4 cup Coconut oil melted

1 teaspoon Vanilla extract

Instructions

In a medium mixing bowl, whisk together the dry ingredients: almond flour, baking soda and erythritol.

Whisk in unsweetened almond milk, melted coconut oil, eggs and vanilla until combined. Make sure your ingredients are not too cold or they will solidify the coconut oil. We recommend keeping eggs and milk at room temperature for this to happen or use any other vegetable oil you like.

Heat a large non-stick pancake pan or griddle over medium-high heat.

Apply vegetable oil to the pan with kitchen absorbent paper towels or spray oil on the pan.

Ladle 1/4 cup batter onto the griddle for each pancake.

Flip the pancakes over when the sides are set, about 2 minutes.

 Keep cooking on the other side until golden brown.

Serve with butter and sugar-free flavored maple syrup.

Store in the fridge in an airtight container for up to 3 days. Rewarm on a pan, sandwich press, or in the toaster. Can be frozen in an airtight zip lock bag and defrosted in the toaster before serving.

Cloud Bread Recipe

Ingredients:

eggs

cream cheese

cream of tartar

Instructions:

Separate the eggs and egg whites, placing them in separate mixing bowls.

Add cream of tartar to egg whites and whip until stiff peaks form.

Add cream cheese, salt and garlic powder to egg yolks. Mix well.

Slowly add egg yolk mixture to whipped egg whites and fold in gently.

Scoop batter onto prepared sheets, spreading into circles.

Bake until the bread is golden on top.

Cool completely.

Enjoy!