Breastfeeding moms, how much more calories to add?

lorann3

Hi, my baby has just turned 3 months and I am slightly worried how much on top should I eat in order to have enough milk? I have net target of 1460 cal.
I have 20kg/40 pounds to loose and have set a target of about 0.5 kg per week. I think about 2 kg a month. I measure in kg, so not sure how much exactly in pounds that is- 4?
I know, that diets while pregnant and breastfeeding are not that recommendable, but this is my second child and it took me more then 2 yrs to get rid of the baby weight before. I could not handle another 2 years with such weight.

autumnblade75

I believe the recommendation is 300 extra calories per day for breastfeeding.

Edit: I googled it, and the more common answer is 500 extra calories per day.

Second edit: This article mentions weighing the milk, and calculating how many calories you're donating to your baby. http://exclusivepumping.com/how-many-extra-calories-breastfeeding-weight-loss/

Old_Cat_Lady

500 calories. MFP has an entry for that. Just type breastfeeding. Best is to ask your doctor.

GlassAngyl

Monitor whatever you choose, 300 or 500. If you gain in a month, it's too much. Drop to fast in a month, add more.

k8lynlong

It helps to look at it based on your pumping output (if you pump). 1 oz of pumped milk is 20 calories, and it takes roughly 80% more work by your body to "make" that milk, so if you pump 2 oz, you would take (2 x 20)/.8 = 50 calories burned making and pumping 2 oz of milk. So if you are an exclusively pumping mom it is easy to calculate what you've burned that day because you know your output. If you are nursing exclusively, it is harder. You can weigh baby before and after each feeding to determine what your output is but my plan is to take my pump output (while at work) and double it since I know my little one nurses more often in the evening when I am home and through the night. You can record this a couple of ways, create your own food entry that corresponds to your average daily output and enter that every day (note: you want it to be a negative number). Or record it as an "exercise" so it takes it off your calorie count that way.

RESOURCE: http://exclusivepumping.com/how-many-extra-calories-breastfeeding-weight-loss/

4legsRbetterthan2

this thread has alot of great info on calorie counting while breastfeeding in the second half, and the suggestions above are also great:

http://community.myfitnesspal.com/en/discussion/10176233/gaining-weight-during-pregnancy-and-losing-it-post-partum

Since you are 3 months post partum, and I assume currently happy with your supply, that could be a good place to start. Have you been maintaining weight for a couple weeks at this point? If so, instead of starting with MFP's recommendation, start logging the way you currently eat, and see how many calories that is. Then slowly decrease from there. A loss rate of 2kg/month should equate to a daily deficit of about 500 calories. I would advise working your way down to that goal in increments instead of just trying to do it all in one go. Allow you body time to adjust and monitor your supply. Some women lose quite successfully while breastfeeding, others find their supply is almost immediately impacted when they try to cut back. A little trial and error can tell you how your body will respond. Make sure to keep some supplemental nutrition on hand for the little one just in case. Good Luck!