Breastfeeding and your metabolism

Breastfeeding requires significant energy from your body. On average, milk production consumes about 500 calories per day. It is therefore essential not to impose severe restrictions that could compromise your health and energy.

Recommended pace

A gradual approach (approx. 0.5kg/week) respects your recovery and milk supply.

Red flags

Severe fatigue, drop in milk supply or dizziness are signs of overly strict restriction.

Nutritional priorities

Hydration, iodine, iron, omega-3 and calcium intake.

Principles for healthy balance

Here are the pillars to support your body while maintaining optimal lactation:

Sufficient energy intake

Maintain enough intake to avoid exhaustion and ensure the nutritional quality of the milk.

Gradual approach

Prioritize patience: your body took 9 months to build these reserves, it needs time to find its balance again.

Constant hydration

Drink at every feeding, without waiting for thirst.

Nutrient density

Choose whole foods rather than empty calories.

Foods to prioritize

Certain foods are particularly valuable during this period:

Oats

High in fiber and slow carbs for stable energy.

Fatty fish

Omega-3 (DHA) essential for baby's brain development and your mood.

Spinach and green vegetables

Iron and folates to fight fatigue.

Flax seeds and nuts

Good fatty acids and magnesium.

Practical daily tips

Tips for success

Prepare healthy snacks (energy balls, nuts) in advance.
Always keep a water bottle within reach during feedings.
Delegate meal preparation whenever possible.
Rest whenever baby sleeps: sleep also regulates appetite.

Getting back in shape after baby