Calorie Requirements

The greater the amount of breast milk produced, the more calories that are required. By the 4th week after birth with about 600mls milk being produced, an extra 500 calories might be needed daily . . . and by the 12th week almost 800 calories for 900mls of milk. However, in practice only half of these calories may be required. The remaining calories can be drawn from maternal fat stores.

Thus, in one of nature's more elegant exchanges, lactation steadily uses up the fat stores laid down during pregnancy, and promotes a slow weight loss - around 0.5-1kg for each month of breast-feeding. If maternal fat stores are inadequate, the calories required for successful lactation must come from the mother's diet.

Calorie Discrepancies

Whilst the above guidelines for calorie intake are given as a precautionary step to safeguard health, practical observation and research suggest that very few extra calories (if any) may be required by many pregnant and lactating mothers - even when producing large quantities of milk (e.g. 1500ml).

During lactation, the intestinal absorption area is increased, which allows more nutrients and calories to be absorbed from food. This, coupled with a greater metabolic efficiency (i.e. fewer calories required for body functioning), could well contribute to the slow rate of weight loss seen during breast-feeding - even though energy output is far greater than energy intake from food.

Food Retention And Weight Change

The body retains more fluid during breast-feeding to supply the breasts with the extra fluid required to sustain normal milk production. This fluid retention can initially hide weight losses from fat tissue losses. However you should not cut down on fluids. Have sufficient water (no calories), and nourishing foods (e.g. soups, low-fat milk). Avoid excessive use of high sugar drinks such as soft drinks and cordials as well as alcoholic drinks. Water is the best thirst quencher.

Dieting During Lactation

Many breast-feeding mothers are impatient in their wish to attain their pre-pregnancy weight. However, it should be noted that milk production is reduced when calories are restricted to much less than 2000 calories, or when weight loss is too rapid (either through calorie restriction or excessive exercise). By continuing to breastfeed for at least 4-6 months, and slowing increasing physical activity to a sensible level, maternal fat stores should be depleted within 12 months from the birth.

For weight control, begin with 2000 calories.

Extra Notes:

1. Breast-feeding women with a high level of physical activity or with little maternal fat, should have their infant's growth rate as well as their own weight and diet, monitored very closely.
   
2. When insufficient nutritious food is eaten by the mother, any shortage of nutrients is at her expense. Milk produced will still contain adequate protein, vitamins and minerals even if it has to be drawn from mother's tissues. Thus, an inadequate diet compromises the health of the mother.
   
3. Breast-feeding your child, and not introducing solid foods until 4-6 months of age lessens the risk of a baby becoming overweight.