Tips for Breastfeeding: Boost Milk Supply Without Weight Gain

Tips for Breastfeeding: Boost Milk Supply Without Weight Gain

Diet is one of the most frequently asked questions during the process of boosting milk supply. Mothers want their milk production to be sufficient but also avoid consuming excessive high-calorie foods for lactation.

So, what should you eat during this period and how?

Let's take a detailed look at the advice given by nutritionists and lactation consultants to help mothers keep their milk supply up and avoid gaining weight.

Breastfeeding typically burns an extra 500-700 calories per day, equivalent to an hour of slow jogging. Mothers not only need to feed their babies but also meet their own energy requirements for recovery. Therefore, there's no need to overly restrict your diet for weight loss; normal eating habits suffice. The most important thing during breastfeeding is to maintain good nutrition and health to ensure sufficient milk supply and quicker postpartum weight loss.

01 Drink water, eat fruits, and have light soups

During breastfeeding, mothers experience increased basal metabolism, sweating, and lactation, leading to a higher need for hydration. It's essential to replenish an adequate amount of water, approximately around 10 cups per day. If you often forget to drink water, it's recommended to have a glass of water before each feeding session as a routine.

This ensures sufficient hydration. Besides water, consuming fruits and light soups like luffa soup or cucumber soup is also beneficial. Avoid indulging in heavily promoted "milk-boosting recipes" such as chicken soup, fish soup, or pig's trotters soup, as they may not necessarily aid in milk production but could potentially contribute to weight gain. However, don't go overboard with water intake either; excessive water consumption may suppress oxytocin secretion, affecting milk letdown.

02 Diversify Your Diet: Supplement with protein, iron, calcium, vitamin C, etc.

During breastfeeding, it's crucial to have a diversified diet. Currently, there's no specific food proven to boost or maintain milk supply. In terms of protein intake, lactating mothers should increase their intake by 25 grams compared to pre-pregnancy balanced diets, aiming for a total of 80 grams per day. Quality protein sources include fish, chicken, lean meat, eggs, dairy products, soy, and legumes.

For irn intake, the recommended daily amount during breastfeeding is 25 milligrams to prevent iron deficiency anemia. Animal blood, liver, and red meat are excellent sources of iron. Mothers should ideally include 50-100 grams of lean meat in their daily meals, consume animal blood or a palm-sized portion of animal liver or kidney once a week, and increase intake of vitamin C-rich vegetables and fruits like bell peppers, tomatoes, etc., to enhance iron absorption and utilization.


Regarding calcium intake, breastfeeding mothers should increase their daily intake by 200 milligrams compared to non-lactating females, aiming for a total of 1000 milligrams per day. Additionally, include plenty of vegetables like leafy greens, bell peppers, tomatoes, carrots, etc., to supplement vitamin C, vitamin B, and other nutrients.

03 Avoid Overeating:

There's a common misconception that breastfeeding mothers should eat for two, leading to overeating. Whether you're exclusively breastfeeding, combination feeding, or formula feeding, your dietary intake doesn't need to differ significantly from pre-pregnancy levels. Maintaining a consistent diet similar to pre-pregnancy is sufficient.