Does breastfeeding make you hungry? Many mothers find themselves feeling hungrier than usual while nursing, and this is a common experience. Breastfeeding burns extra calories as your body produces milk, which naturally increases your appetite. Milk-producing hormones like prolactin and oxytocin are responsible for controlling your hunger at this time. So, it increases your hunger, ensuring that you have the energy to take care of yourself and your baby. This article aims to discuss the reasons behind this and practical tips about how to keep the appetite manageable while breastfeeding.
Can Breastfeeding Increase Your Appetite?
Yes, nursing may increase your hunger. Whenever you nurse, the body needs more calories to create milk. These additional calories generally increase the sensation of hunger. Prolactin and oxytocin hormones play roles in the creation of milk. In addition to facilitating lactation, the energy expenditure by the body also fosters recovery after giving birth. Hence, many nursing mothers experience an increase in their appetite. It is a normal increase in appetite and part of the body's natural response to breastfeeding.
How Many Calories Does Breastfeeding Burn?
Breastfeeding burns about 300 to 500 extra calories a day, depending on how often the baby nurses, the baby's age, and how much milk is produced. It takes energy to make milk, and the body is working hard to provide the nutrients. The number of calories burned can vary, too; newborns tend to nurse more frequently than older babies, who may nurse less. In addition to aiding in weight loss after pregnancy, the excess calorie burn helps the mother to meet her energy requirements during the period of breastfeeding.
Do You Need More Calories While Breastfeeding?
Yes, breastfeeding requires some extra calories for milk production and to maintain your energy. Average extra calorie requirements for breastfeeding mothers are around 300–500 calories per day, depending on the intensity of breastfeeding, your activity level, and other individual metabolic differences.
Here is the breakdown of additional calorie needs:
- Milk production
The body requires energy for the production of breast milk. It is reported that breastfeeding may burn an extra 300-500 calories daily.
- Activity level
If a woman is highly active, she might require higher calories. Low activity burns fewer extra calories compared to more energetic exercises.
- Metabolic changes
Depending on how one's body adjusts to breastfeeding, some women might require more calories, while others require fewer.
To meet these increased calorie needs, a well-balanced, nutrient-dense diet should be encouraged, consisting of a wide range of foods including whole grains, fruits, vegetables, lean proteins, and healthy fats. A good amount of hydration is also essential as the production of milk requires water.
What Nutrients Do You Need More During Breastfeeding?
During pregnancy and breastfeeding, it is important to have a balanced diet to support both your health and the growth and development of your baby. The following nutrients are important in this process and can be found in a variety of healthy foods.
Calcium
Calcium is crucial for maintaining healthy bones and teeth. Additionally, it ensures that the circulatory, muscular, and nervous systems function correctly. Pregnant and breastfeeding women require 1,000 mg of calcium per day. Good sources of calcium are low-fat dairy, calcium-fortified orange juice, plant-based milk alternatives, cereals, and kale.
Carbohydrates
Carbohydrates are a source of energy for the baby's growth and development and, subsequently, for the breastfeeding period. Good sources of carbohydrates are whole grains, fruits, and vegetables, rich in fiber. Avoid refined carbs: white flour and rice and added sugars.
Fiber
Fiber is essential in preventing constipation, which is one of the common conditions during pregnancy. Good sources of fiber are whole grains such as whole-wheat bread, whole-grain cereals, brown rice, fruits, vegetables, and legumes, which include beans, split peas, and lentils.
Folic Acid
Folic acid is crucial during the development of the baby's brain and spinal cord. It also helps in the formation of red and white blood cells. The minimum required amount of folic acid to be consumed daily through diet or supplements before conception and in the early stage of pregnancy is 400 micrograms. However, women during the second and third trimesters of pregnancy are recommended to have 600 micrograms, and breastfeeding women 500 micrograms. Folic acid is found in fortified breads and cereals, whereas folate, the natural form, is abundant in leafy greens, citrus fruits, avocados, lentils, and beans.
Healthy Fats
Fat should be an integral part of a well-balanced diet. Fat will provide for your baby's development, especially in cases of pregnant women. So it is advised to take unsaturated fats instead of saturated and trans fats. Unsaturated fats may come from healthy sources like olive oil, canola oil, nuts, seeds, avocados, and fatty fish and salmon.
Iodine
Iodine is necessary for the production of hormones that are crucial in the growth and development of the brain. Low levels of iodine during pregnancy will lead to problems with the thyroid, developmental delays, and learning issues. Pregnant and breastfeeding mothers should use iodized salt to cook and should consume foods containing iodine, like seafood and dairy products. Take a prenatal vitamin that contains 150 micrograms of iodine; if this is not available in your vitamin, talk to your doctor about supplements.
Iron
Iron is vital to avoid the condition of iron deficiency anemia, where a person could feel tired, weak, or even suffer various health problems. Lean meats, poultry, fish, fortified cereals, legumes, and leafy greens are good sources of iron.
Protein
Protein serves to construct muscles, bones, and tissues within your baby from the second up to the last trimester. Pregnant women require more proteins, but supplementation in the form of shakes or powders must be avoided, as protein needs are better acquired through lean meat, poultry, fish, beans, nuts, eggs, and tofu.
Vitamin A
Vitamin A supports the developing baby's heart, eyes, and immune system. Although congenital disabilities caused by a lack of vitamin A have rarely been observed in developed countries, an overabundance causes congenital disabilities. Prenatal vitamins should contain less than 1,500 micrograms (5,000 international units) of vitamin A; pregnant women also should not use vitamin A supplements. Prenatal vitamins should contain less than 1,500 micrograms (5,000 international units) of vitamin A; pregnant women also should not use vitamin A supplements. Vitamin A is naturally found in milk, oranges, and vegetables such as cantaloupe, carrots, and sweet potatoes, as well as in dark leafy greens.
Vitamin B12
Vitamin B12 supports the production of red blood cells, brain development, and brain function. Meat, fish, milk, eggs, and fortified cereals contain Vitamin B12. Vegans and vegetarians must see a doctor to determine if it is necessary to take any supplements during pregnancy and breastfeeding.
Vitamin D
Vitamin D is one of the essentials in the human body, enabling the body to absorb calcium that supports healthy bones and teeth. Vitamin D is also produced through the skin with sunlight exposure. Foods that have vitamin D include fortified low-fat or fat-free milk, fortified orange juice, egg yolks, and salmon. Experts say that pregnant and breastfeeding women require 600 international units of Vitamin D daily.
Why Does Breastfeeding Make You Hungry?
Breastfeeding is said to make you hungry because it burns extra calories to produce milk, increases your body's need for nutrients, and causes hormonal changes that stimulate appetite. In addition, breastfeeding uses energy and fluids, which can trigger feelings of hunger to keep up with those demands.
How to Stop Breastfeeding Hunger?
To manage breastfeeding hunger, try eating balanced meals with fiber and protein, drinking plenty of water, snacking on healthy options, and eating smaller, more frequent meals. It can help keep you full and reduce cravings.
How often should I eat while breastfeeding?
While breastfeeding, it is crucial to eat regularly to support increased energy needs. You can try having three balanced meals in a day and 2-3 healthy snacks in between, which will keep you energetic and full. Also, you'll be assured of getting all the necessary nutrients for you and your baby. Eat according to your hunger; do not stuff yourself.
How to avoid overeating while breastfeeding?
The following tips can help prevent overeating when breastfeeding:
- Eating well-balanced meals: Meals should be high in protein, fiber, and healthy fats to ensure that you stay full for longer.
- Snacking wisely: Healthy snacking options are fruits, nuts, or yogurt. Avoid mindless snacking.
- Hydration: Drink water to avoid confusing thirst with hunger.
- Eat slowly: Take time to eat to allow your body to signal fullness.
- Listen to your body: Eat when you're hungry but don't eat just because you feel stressed or bored.
Can I Lose Weight While Breastfeeding?
Yes, you can lose weight during this time by merely gradually doing so. Breastfeeding burns additional calories. Focus on eating well, staying active, and drinking enough water. Try not to lose weight too quickly so as not to interfere with your milk supply. First, always consult your doctor before making any changes to your routine.
Easy Breastfeeding Recipes
During breastfeeding, a healthy and nutritious diet is essential to nourish both your milk supply and you. The following recipes are not only delicious but full of ingredients that help boost lactation. From smoothies to muffins and teas, these simple and nourishing options make it easier to stay fueled and hydrated while caring for your little one.
- Oatmeal with Flaxseeds & Almonds
Ingredients:
- 1 cup rolled oats
- 2 cups milk (or almond milk)
- 1 tablespoon ground flaxseeds
- 1 tablespoon almonds (chopped or whole)
- Honey or maple syrup (optional)
Instructions:
- In a pot, bring the milk to a boil.
- Add oats and reduce heat to simmer, cooking for about 5-7 minutes.
- Once the oats are soft, stir in the flaxseeds and almonds.
- Sweeten with honey or maple syrup if desired.
- Serve warm and enjoy!
Oats are rich in iron and fiber, flaxseeds provide omega-3s, and almonds are a great source of protein and healthy fats.
- Avocado and Spinach Smoothie
Ingredients:
- 1 ripe avocado
- 1 cup spinach
- 1 cup coconut water or milk
- 1 banana
- 1 tablespoon chia seeds (optional)
- Honey or agave (optional)
Instructions:
- Blend all the ingredients in a blender until smooth.
- Adjust sweetness with honey or agave if desired.
- Pour into a glass and enjoy as a refreshing snack.
Avocados are packed with healthy fats, spinach is high in iron and calcium, and chia seeds provide omega-3s and fiber.
- Chickpea Salad
Ingredients:
- 1 can chickpeas (drained and rinsed)
- 1 small cucumber (diced)
- 1 small tomato (diced)
- 1/4 red onion (thinly sliced)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a bowl, combine chickpeas, cucumber, tomato, and onion.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper, then mix everything together.
- Serve immediately or refrigerate for later.
Chickpeas are a great plant-based protein, and the veggies provide essential vitamins and minerals, perfect for energy during breastfeeding.
- Banana & Peanut Butter Toast
Ingredients:
- Whole grain bread (2 slices)
- 2 tablespoons peanut butter
- 1 banana (sliced)
- A sprinkle of cinnamon (optional)
Instructions:
- Toast the bread slices to your preference.
- Spread peanut butter on the toast.
- Top with banana slices and a sprinkle of cinnamon if desired.
- Enjoy a quick, filling snack.
Whole grains provide fiber, peanut butter offers healthy fats and protein, and bananas are rich in potassium.
- Sweet Potato and Lentil Stew
Ingredients:
- 1 large sweet potato (peeled and diced)
- 1 cup dry lentils (rinsed)
- 1 can diced tomatoes
- 1 onion (diced)
- 2 cloves garlic (minced)
- 1 tablespoon olive oil
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, cooking until softened.
- Add sweet potato, lentils, diced tomatoes, vegetable broth, and cumin.
- Bring to a boil, then lower heat and simmer for 30-40 minutes until lentils and sweet potato are tender.
- Season with salt and pepper.
- Serve warm!
Sweet potatoes are a great source of beta-carotene, while lentils are rich in protein and iron, which are vital for breastfeeding mothers.
Other Tools and Tips for a Comfortable Breastfeeding Journey
Breastfeeding can be a really beautiful and fulfilling experience, though numerous challenges indeed accompany it. Thanks to several tools and tips available, your journey through breastfeeding is made more comfortable and enjoyable. Here are the best options available:
- Nursing Pillow
Having a nursing pillow is essential for any breastfeeding mom. Momcozy Nursing Pillow gives extra support to you and your baby during feeding time, ensuring that you can remain comfortable. It supports your arms and back so that you can be in the same position for a longer time without putting a strain on you, thereby making the session relaxed and extended. It also aids in correct latching and positioning, making feeding more efficient.
- Breast Pump
It is perfect for breastfeeding mothers who need to pump. Momcozy M9 Breast Pump is portable, hands-free, and discreet and can be used when doing other tasks around the house or even away from home. The pump can also be adjusted, is easy to use, and is comfortable, which are three characteristics a busy breastfeeding mom would love in a tool meant to make expressing milk easier without being tied down.
- Hydration
Staying hydrated is essential in maintaining a good milk supply. Keep a water bottle within reach during feedings to remind yourself to drink regularly. Dehydration can affect your milk production, so make sure to drink plenty of water throughout the day.
- Breastfeeding-Friendly Clothing
Wear nursing bras and tops that can be opened easily for feeding. These clothes are made to make feeding very easy and comfortable, either within the walls of your home or when you are out in public. Opt for the soft and breathable fabric that is comfortable to wear throughout the day.
- Breast Pads
Breast pads will be needed to prevent leakage between feedings. They absorb the milk that may leak and keep you dry, so you are not uncomfortable, avoiding any unwanted stains on your clothes. The Momcozy Reusable Breast Pads are thin but absorbent and use a 3-layer absorbent core, which is so thin but has good absorption effect. Added to that is a protective waterproof outer layer that prevents any leakage, and the one-way moisture-conducting fabric used to make it more comfortable to wear reusable nursing pads.
- Proper Latching
A good latch to breastfeed means a comfortable situation. Make sure your baby has the right latching to ensure no nipple soreness and good feeding. The latch is pretty confusing; hence, consider consulting some lactation experts for personalized counsel.
- Breastfeeding Support Groups
Join a breastfeeding support group. You will be able to relate with other moms who are in the same situation as you. These groups offer advice, tips, and emotional support as you face the challenges of breastfeeding.
FAQs about Breastfeeding Hunger
Can I lose weight if I switch to pumping?
Yes, it is possible to lose weight with pumping because, after all, it does burn calories. Yet, it still depends on what you eat and how often you pump and produce milk. Therefore, to be safe, concentrate on a healthy diet, not drastic calorie cutbacks, and add some light exercise. The milk supply, however, will not be safe if you experience too rapid weight loss.
Will I lose weight if I stop breastfeeding?
Stopping breastfeeding could lead to some women losing weight. However, that is not definite. When breastfeeding, your body burns more calories, so it might decrease overall calorie burn by stopping. Again, weight loss depends on so many other things, such as diet, exercise, and even the metabolism in your body.
If you consume more calories than you burn after stopping breastfeeding, you may not lose weight. You should lose weight by maintaining a balanced diet and regular exercise.
Why is breastfeeding making me gain weight?
In some cases, breastfeeding may lead some women to gain weight since it increases hunger, making them eat even more. Other reasons may involve hormonal changes that affect your metabolism and appetite, holding on to more body fat for energy, and less physical activity as a result of caring for a newborn.
Do you get hungrier the longer you breastfeed?
Yes, many women experience increased hunger the longer they breastfeed. As time passes with breastfeeding, more energy is needed to make the milk, hence increasing hunger. Milk-producing hormones such as prolactin, which facilitates the production of milk, may stimulate appetite. Good nutrition will serve to feed your energy needs as well as enhance your milk supply.
Conclusion
Breastfeeding tends to increase your hunger because you burn more calories producing milk, and the hormones released stimulate your appetite. You must fuel these additional energy needs with a healthy diet and staying hydrated to support both your health and your baby's growth. Manage your diet, eat nutritious meals, and be active to work through the hunger cravings while feeding yourself and your little one appropriately.
