Healthy Weight Loss during Breastfeeding

By: Josephine Munene

Community Engagement Director & Lactation EducatorAs a lactation educator, breastfeeding mothers often ask me how they can lose their pregnancy weight without affecting their milk supply, and whether certain foods can support both outcomes. 

Traditionally, mothers are encouraged to consume foods and drinks that are high in starch and carbohydrates because they have been associated with higher breast milk production. For instance, it’s a running joke that as soon as a mother starts breastfeeding she can be guaranteed that she’ll consume numerous flasks of “uji” (porridge) and a generous helping of legumes, such as black beans (njahi) with every meal. While porridge is an ideal source of energy because it is high in carbohydrates, and when fermented it also contains a high level of probiotics, when consumed in high quantities, it can lead to excessive weight gain. 

The same can be said for legumes, such as njahi, which are excellent sources of protein, fibre and minerals that contribute to building and maintaining bone structure as well as a healthy digestive system but if not prepared in a particular manner that eliminates indigestible complex sugars, they can cause intestinal gas and discomfort. Also keep in mind that eating too much can also lead to weight gain because njahi like similar beans and legumes also contain starch, which is a complex carbohydrate. 

It is therefore not surprising to find that a mother who subsists mainly on a diet of uji, njahi, rice, a few vegetables as well as drinking chocolate and or bone soup will most likely experience weight gain while breastfeeding instead of losing weight as is usually expected. 

So, what works best and how can a mother lose weight without compromising her milk supply? The answer is moderation. As I’ve mentioned, each of the traditionally popular “milk inducing” foods and beverages has its benefits and can therefore be consumed but in small portions and as part of a varied diet. According to several studies, breastfeeding mothers burn 500-700 calories a day through breastfeeding, therefore only an additional snack or 2 is required to provide the body with this extra energy. The elimination of empty carbohydrates and calories, coupled with moderate exercise daily can help a mother to achieve her goals of losing her pregnancy weight in a healthy and consistent way without compromising her milk supply.