Are there certain foods you can eat that help you lose weight while increasing your milk supply?

by Josephine

Several foods have been suggested for increasing milk supply that could also help you lose weight. However, studies have not shown these foods to consistently increase milk supply.

Oatmeal may be a food that increases milk supply, and since it is naturally low in fat and calories while being high in fiber, it is an excellent weight loss food. So even if it does not increase your milk supply, it is a healthy choice when trying to lose weight.

Another option is fenugreek tea. Fenugreek is frequently used to increase milk supply, and a nice cup of tea can help control your appetite. Please see the information about fenugreek in the medications section for more information.

Protein foods are very important during weight loss and for maintaining milk supply. Studies have shown that inadequate protein can lead to a decrease in milk supply.

If you are exercising, you will need enough protein to build new muscle. Getting enough protein will also help you feel full for longer. Protein foods tend to also be good sources of iron, another nutrient you need in the post-partum days to help you heal from child birth and keep your energy up.

While protein foods will not necessarily increase your milk supply, getting enough will help prevent a decrease in supply.

You need about 1 gram (g) of protein per kilogram (kg--your weight divided by 2.2) of body weight when breastfeeding. For example, if you weigh 150 lbs (68 kg), you need about 68 g of protein per day.

Examples of Protein include:

Meats: Beef, pork, chicken, turkey, eggs, and fish. Choosing low fat options such as lean cuts of beef, chicken & turkey with the skin removed, egg whites, and low fat fish such as tuna or tilapia will help you lose weight more quickly.

Dairy: Milk, Cheese, yogurt (again, go for the lower fat options). A small ( 8 oz. ) glass of milk can make a great snack.

Beans and Soy products: Beans are low fat, versatile in a variety of recipes, and high in fiber. They are one of my most favorite weight loss foods. Here is a link to a website with a variety of bean recipes: .

When increasing fiber (such as from beans or oatmeal) in your diet, remember to do it slowly and increase your fluid intake. If you increase your fiber too quickly, it can make you gassy. If you don’t get enough water, you could also become constipated. Work you way up to about 30 g of fiber per day to aid in weight loss.

Soy is also a bean, but read the labels of foods containing soy carefully. Some products are also full of fat and calories.

Remember, when trying to increase milk supply the best method is frequent milk removal. When losing weight, a drastic drop in calories could decrease your milk supply. Feed your baby frequently, eat a minimum of 1200-1500 calories of healthy foods per day, and you should be able to maintain your milk supply while losing weight.