How Many Calories Do I Need While Breastfeeding?

Are you nursing and don’t know how many calories you need while breastfeeding?

Being a calorie counter doesn’t always have to be a negative thing. Breastfeeding mothers must consume enough calories for themselves and their children at some time, and calories are essential for human survival and well-being.

Find out how many calories you’ll need during nursing, as well as where you can acquire them.

How Many Calories Do I Need While Breastfeeding?

It is not necessary to follow a special diet during the breastfeeding period. The most important thing is that your diet is balanced. So how many calories do mothers need while breastfeeding? Breastfeeding mothers need about 500 more calories a day. But every mother is unique, and your energy needs will vary throughout the breastfeeding period. 

The number of calories you need depends on your age, appetite, height, and weight. Other factors include your body mass index (BMI), your activity, and factors such as whether you are exclusively breastfeeding or not and whether you are feeding twins or multiple babies.

An additional 450 to 500 kilocalories (kcal) of healthy calories per day is recommended for well-nourished breastfeeding mothers. Compared to the amount consumed before pregnancy (about 2,300 to 2,500 kcal per day for breastfeeding women, compared to 1,800 to 2,000 kcal per day) for moderately active women.

Do I Burn Calories While Breastfeeding?

Breastfeeding can also help you manage or lose postpartum weight. Mums burn about 500 extra calories a day by breastfeeding, leading to faster weight loss after giving birth.

What to Eat While Breastfeeding?

Almost all foods can be eaten while you are breastfeeding, and you should only limit the consumption of oily fish. You can even take caffeine in small quantities – more about this below.

If you are not allergic to peanuts, there is no reason not to eat peanut products. Recent studies show that if you eat peanuts while breastfeeding and gradually introduce them into your baby’s diet during the first year, you will reduce the likelihood of your baby having peanut allergies in the future.

You can calculate the caloric intake of a breastfeeding woman based on her energy requirements (taking into account her metabolic parameters) plus the energy input to ensure good lactation. Moreover, both insufficient and excessive food intake negatively affects the breastfeeding woman and the baby.

Meals should be frequent, regular, and 4-5 times a day, in small portions. Fatty, fried, floury and sweet foods should be excluded from the diet, as they are not only harmful to the figure but can also hurt the child’s digestion (cause colic and bloating). Excessive amounts of carbohydrate and fatty foods only increase the calorific value of the diet without improving its quality.

Breastfeeding has a positive effect on the baby’s body and the mother’s body. The longer breastfeeding lasts, the more effectively the woman loses weight, as lactation is energy-intensive. In addition, breastfeeding helps the uterus shrink more quickly and physiologically and reduces waist circumference; the excess fat accumulated during pregnancy is transferred to milk.

Can I Go On a Diet While Breastfeeding?

Trying to lose weight during breastfeeding is not a good idea because you need to get enough nutrients for yourself and your baby. The fat stored during pregnancy produces milk, so breastfeeding itself will help you lose the extra pounds. If your weight varies by more than 1 kg per week, check that you eat healthy food and adjust it if necessary. You can also ask your doctor for advice.

What Happens if I Don’t Eat Enough Calories While Breastfeeding?

Breastfeeding is hard work! Your body requires more calories and nutrients to keep you and your baby nourished and healthy. If you don’t eat enough calories or nutrient-rich foods, this can affect your breast-milk production, which can also be detrimental to your health.

How Many Calories Do I Need to Burn to Lose Weight While Breastfeeding?

Consuming at least 1800 calories a day and losing around 1 lb per week is healthy for breastfeeding women. Fruits and vegetables should make up the bulk of your diet, while carbs and junk food should be minimized.

Will Breastfeeding Help Me Lose Weight?

Does breastfeeding promote weight loss? Breastfeeding is good for getting back a slim figure. A breastfeeding mother is usually very careful about what she eats. 

After all, the baby, along with milk, gets what his mother eats if a mother takes care of eating the “right” foods and does not allow herself to satisfy her appetite with fast food or sweets, both the baby and her figure benefit from this.

The fat accumulated during pregnancy is used to produce milk, so breastfeeding itself will help get rid of extra pounds. If your weight changes by more than 1 kg per week, check whether you are following a healthy and balanced diet and adjust it if necessary.

Gradually introducing light exercise (walking outdoors, swimming, gymnastics, yoga, and pilates) will make it possible to tone muscles. Moreover, it can reduce the amount of fat in the body. Experts recommend avoiding intense exercise in the first 3-6 months after labor and breastfeeding, as it can lead to pelvic organ disorders and affect the quality and taste of milk.

Wrapping up

Suppose every woman follows the basic principles of good nutrition. Woman’s body recovers and normalizes the weight on its own, without resorting to any rigid diets. The birth of a child changes the rhythm of a woman’s life and new concerns. 

If, however, during pregnancy, you have put on more than you were supposed to, you should reconsider your diet with a dietician. If a mother starts breastfeeding immediately after giving birth, her body produces large amounts of oxytocin. As a result, it helps the uterus contract more quickly, reducing bleeding and preventing anemia.