Understanding Postpartum Cravings and Sugar Addiction

Understanding Postpartum Cravings and Sugar Addiction

Postpartum cravings are just another issue that can be surprising for new mamas. The most common postpartum craving is sugar, followed by other food cravings that can make dieting and weight loss feel impossible. Postpartum cravings are very normal, but many mamas find themselves wondering why they are experiencing these cravings, and what to do about them.

Why do postpartum mamas get cravings?

There are many changes happening postpartum -physical, mental and emotional .These changes can be a driving factor behind cravings. One of the major forces behind these cravings are hormonal changes.

Hormonal changes and cravings postpartum:

After birth, there are a flood of chemicals and hormones that surge through a new mama’s body. Specifically, estrogen drops very low and prolactin rises. This is the lactation chemical that helps you produce your breast milk. Oxytocin comes into play, and other pheramones with a new baby. Additionally, days and weeks after birth, hormones and chemicals are still changing! Our bodies can react to these changes by signalling appetite or cravings. Many women experience monthly cravings with their cycle, and this issue is just replicated postpartum. The rise and drop in hormones can cause changes in appetite and cravings that will take some time to adjust.

Exhaustion and fatigue increase the need for carbohydrates:

One of the major reasons postpartum moms struggle with cravings is severe fatigue. When our brains are functioning on little sleep for many days, it needs more energy to function. The brain prefers to function on carbohydrates, and it knows that sugar is the fastest way to get energy to the brain. There’s really no way around the lack of sleep. Sleep and newborns just don’t go together, so there isn’t a way to magically get more sleep. But, there are healthy carbohydrate sources tired moms can eat to help get their brain the glucose it needs to function.

Stress and depression can increase cravings:

New mamas are under an immense amount of stress once baby arrives, and many times stress can cause mindless munching and cravings. Stress also raises cortisol levels, which can increase cravings for sugar and carbs. The surge in hormones after birth, followed by a drop in hormones can cause increased depression in postpartum moms too. Depression and stress often lead to food cravings as a coping mechanism.

Of course there are many various factors for individual moms that cause food cravings. Sometimes bad habits from pregnancy just continue over to postpartum.

Why am I addicted to sugar postpartum?

Sugar cravings postpartum, in particular are a result of more specific nutrient deficiencies, lack of sleep, and energy needs for breastfeeding. Glucose the the first choice of fuel for our bodies, so often times the sugar cravings are really just your body’s signal for more nutrients and energy. There is a choice once these needs are signaled. Choosing chocolate over an apple are two very different sources of glucose. Getting into the habit of eating chocolate just tells your brain that’s what is available, so that’s what to crave.

Increased nutrient needs often result in more sugar cravings:

There is an increased need postpartum and breastfeeding. We have a free ebook going over all the specific nutrients postpartum moms need more of. There is a higher demand on your body when healing after birth and breastfeeding, which means your body requires more nutrients. When there is a lack of nutrients from the diet, the body will signal for more food, which is often confused as sugar cravings. Milk Dust is specifically formulated to target these nutrient deficiencies, as well as supply postpartum mamas specific nutrients proven to reduce sugar cravings. These include cinnamon bark, chromium, magnesium and cinnamon bark. Adding in the extra nutrients can really help with feeling satisfied and reducing sugar cravings. There was an observational study recently conducted on the dietary habits of women during pregnancy and postpartum. In that study, they mention the importance of diet both prenatal and postnatal:

Following pregnancy, optimal dietary intake during postpartum continues to be important to support the additional nutrient requirements for breastfeeding (5), as well as to reduce postpartum weight retention. Postpregnancy weight retention between pregnancies has been associated with short- and long-term maternal and child health risks, such as obesity and type 2 diabetes in women with previous gestational diabetes (67), stillbirth, and large-for-gestational-age infants in subsequent pregnancies (8). Maternal diet quality during pregnancy and lactation is inversely associated with infant relative weight and fat mass in early life (9), hence the importance for mothers to maintain healthy dietary behaviors both during and after pregnancy. (source)

Fatigue and stress are common triggers for sugar cravings:

Postpartum moms are stressed and tired. There is no arguing that the stress and fatigue is gonna stay a while. Coffee is one way to combat the fatigue, but adding in foods and minerals to boost energy can be super helpful. Milk Dust has folate and vitamin b12 to help with energy, without using caffeine. Sometimes low iron levels can add to the exhaustion, which is where folate and vitamin V12 can really help.

Increased energy needs for breastfeeding result in sugar cravings:

Our bodies prefer glucose as the energy source. A tired brain needs more glucose to get through the day, so there will be more cravings throughout the day for sugar. Many mamas choose quick and easy snacks that are full of sugar, and immediately feel better. But, these snacks are low in nutrients, which brings us back to the nutrient deficiencies that will continue the cravings. Milk Dust Bars are an amazing, fast source of carbohydrates, nutrients, protein and lactation herbs to really help combat these cravings.

What food cravings postpartum really mean?

Simply, postpartum cravings just mean our bodies need something. That could be sleep, energy or nutrients. Cravings often mean that our bides are going through changes, adjusting to different hormone levels, and working hard to recover from a traumatic event (birth). Cravings are the body’s way of saying it needs more of something, but the brain is often conditioned to want sugar (a fast and easy source of glucose), so that’s what it will interpret the cravings for. Sometimes postpartum mamas are under-eating too, based of being incredibly busy. Sometimes the food and sugar cravings come from literally needing more food.

Simple steps to manage and reduce those postpartum food and sugar cravings

There are some super simple steps you can take to reduce the sugar and food cravings.

  • Eat fruit rather than processed snacks and foods. Fruit is a fast and healthy source of glucose for your brain
  • Eat protein to increase satiety (feeling full), which can really reduce cravings. Milk Dust protein shakes are amazing for this because you can add fruit with your shakes, and they taste amazing! You get a treat and protein at the same time!
  • Drink more water to fill your stomach and reduce headaches
  • Focus on nutrient-dense foods that are easy like oatmeal, sweet potatoes and bananas. These have sugar and glucose, while also offering a lot of nutrients.
  • Fill up on veggies for more fiber. Fiber can really fill up your stomach, so more food doesn’t sound good. Use veggies as a tool to feel super full, which will help your body stop cravings.
  • Keep processed foods (bread, chips, crackers, tortillas) to a minimum. These increase your blood sugar, and don’t leave you feeling full at all.

If you are struggling with cravings postpartum, try out milk supply starter pack to see if our products can help you! We have over 1,000 4 and 5 star reviews on Amazon!

Healthy Dark Chocolate Brownie Lactation Bites

Healthy Dark Chocolate Brownie Lactation Bites

These healthy chocolate cake lactation bites are amazing for milk supply, as well as a delicious and healthy treat you can eat when those cravings start hitting hard.

Of course, we have our amazing Milk Dust Bars, which are so yummy, and full of lactation-boosting ingredients for mamas on the go. These bars taste like dessert, but are full of protein and low in sugar.

Sometimes you just want some brownies quick brownie bites. These are easy to whip up, no baking involved, and you can keep them in the fridge for easy grabbing. Make sure to try our lactation brownies too!

dark chocolate brownie bites

lactation brownie bites

Healthy Brownie Lactation Bites

Super yummy, healthy lactation brownie bites, that are super easy to make, and full of milk-boosting ingredients .
5 from 7 votes
Prep Time 10 mins
Course Snack
Servings 8


  • 2 cups Peanut Flour
  • 1/2 cup milk of choice (to mix with peanut flour)
  • 1 scoop Milk Dust
  • 3 tbsp Cocoa Powder
  • 1 tsp Sea salt
  • 5 tbsp Stevia or granulated sweetener of choice
  • 2 tbsp coconut flour (more or less to get a thick consistency)
  • 1/2 cup chocolate chips melted with splash of milk


  • Grab a large bowl, and mix your peanut flour and water together in the bowl. It should be a thick, peanut butter consistency. Add the rest of the ingredients to the bowl, minus the chocolate chips.
    Everything should blend together in thick dough, and you can adjust the coconut flour if needed. All of this can be mixed with a spoon, but feel free to use a food processor or mixer.
    Once mixed, split dough into 8 sections to make balls. You can do more or less, depending on how big you want your bites.
    Dip the balls into the melted chocolate with a spoon and place on parchment paper. Store them in the fridge for about 15 minutes, so the chocolate can cool.
    Store in the fridge.


brownie lactation bites
Keyword increase milk supply, lactation, lactation bite, lactation brownies

healthy chocolate lactation bites

Make sure to check out our recipe page, for more delicious recipes that are all healthy and milk-boosting!

You might also like:

Pumpkin Chocolate Chunk Lactation Bars

Skinny Pumpkin Pie Lactation Bites

Boobie Brownies For Increased Milk Supply

Pumpkin Pie Overnight Lactation Oats With Protein

Pumpkin Pie Overnight Lactation Oats With Protein

This pumpkin pie lactation overnight oats recipes is one of our favorite recipes yet. The overnight oats are full of protein, and the oats add an extra milk-boosting punch to really boost your milk supply right away in the morning.

If you are looking for something other than a smoothie, which we do have a great pumpkin pie smoothie, this overnight oats recipe will really do the trick!

The key with overnight oats is to add enough liquid for the oats to bulk up and “cook” overnight. This recipe is only one serving, in a smaller mason jar because it is so full of nutrients!

overnight pumpkin pie lactation oats

This lactation overnight oats recipe is particularly unique because it offers protein with the oats. Oats will give your body the sustainable carbohydrates, and combined with the protein you will be full for hours! Bye bye breastfeeding hunger!!

pumpkin pie lactation overnight oats

This recipe is also LOW SUGAR and super filling, so it is the PERFECT breakfast for any mamas wanting to lose weight while breastfeeding, but keep up your milk supply. Overnight oats is a great alternative to smoothies in the morning, because they still offer so many nutrients.

Overnight Pumpkin Pie Lactation Oats With Protein:

pumpkin pie lactation overnight protein oats

Pumpkin Pie Protein Lactation Oats

These pumpkin pie lactation oats are perfect for breastfeeding mamas because they can be made super quick, and left to "cook" overnight Enjoy them right away in the morning for a big milk boost!
Prep Time 5 mins
Course Breakfast
Servings 1


  • Small mason jar


  • 1/2 scoop Milk Dust
  • 1/4 cup Instant Oats
  • 1/4 cup Pumpkin puree
  • 3-4 tbsp Yogurt of choice (we used coconut)
  • 1 tsp Pumpkin Pie Spice
  • sprinkle Pumpkin seeds optional
  • 1/4-1/2 cup Milk of choice


  • Start with your Milk Dust and oatmeal at the bottom of your mason jar. Add in the pumpkin puree and the yogurt. We layered the ingredients. Sprinkle your pumpkin pie spice on top of the yogurt, followed by the pumpkin seeds if desired. Pour in your milk and mix well, or shake with the lid on tight. Leave in the fridge overnight to enjoy in the morning!


pumpkin pie lactation overnight oats
Keyword lactation, lactation oats, lactation recipe

If you like pumpkin recipes, definitely check out our Pumpkin Chocolate Chunk Bars too! 

You may also like: Chai Lactation Latte For Lots Of Milk

Boobie Brownies For Increased Milk Supply


Chai Lactation Latte For Lots Of Milk

Chai Lactation Latte For Lots Of Milk

A Chai lactation latte is the perfect, cozy drink to boost your milk supply, while also nourish your body. Our chai lactation recipe is full of milk-boosting herbs and nutrients from our Milk Dust lactation protein powder, in addition to healthy herbs in chai tea. Chai tea is also a great substitute for coffee, with less caffeine.

lactation latte chai tea

Chai is a great combination for additional milk supply because of the added cinnamon, cardamon, coriander and ginger. These are warm spices that actually have many health benefits, so when you combine it with the herbs and spices in our lactation protein powder (cinnamon bark, fennel seed, fenugreek and Turmeric), it makes a delicious combination.

This Chai Lactation Latee is absolutely perfect to drink all fall, and super easy to make! If you don’t have a milk forther, you can use a protein shaker, or stir together the ingredients really well and warm up your milk and tea in the microwave.

lactation chai tea latte

Chai Lactation Latte To Increase Milk Supply:

chai lactation latte

Chai Lactation Latte To Increase Milk Supply

This chai lactation latte will increase your milk supply, and it is full of protein and nutrients to keep you nourished all day long.
Prep Time 5 mins
Course Drinks
Servings 1


  • Milk Frother


  • 3/4 scoop Milk Dust
  • 3/4 cup Chai Tea (choose your favorite!)
  • 1/2 cup Milk of choice
  • 2 tbsp Whipped cream optional


  • Start with your chai tea and Milk Dust.We used a liquid, already brewed Chai Tea concentrate from the grocery store, but you can also brew your favorite chai tea. Pour the tea and the Milk Dust together in a frother, so they mix together really well. Pour mixture into your mug. Pour your milk into your frother next, and froth your milk. Pour your milk on top of chai and Milk Dust mixture. Top with whipped cream and cinnamon if wanted, and enjoy!


chai lactation latte
Keyword chai latte, lactation, lactation recipe


We have a lot of other recipes here on the blog too! Here are a few, and we have a free smoothie recipe ebook you can download for free anytime! You can use code: LACTATION for 10% off your first order, and try a sample pack if you aren’t sure if it will work for you! 

Gingerbread Lactation Shake

Pumpkin Chocolate Chunk Lactation Bars

Pumpkin Pie Lactation Protein Shake

How To Lose Weight Naturally While Breastfeeding – No Diet or Exercise

How To Lose Weight Naturally While Breastfeeding – No Diet or Exercise

Breastfeeding often comes with the expectation for easy weight loss. So many moms have heard that the weight will just fall off naturally. This does not always happen, and many moms have to work much harder than expected to lose weight – or so they think.

Losing weight naturally can happen while breastfeeding, with out embarking on an intense workout routine and restrictive diet. The key is to focus on hunger cues, nourishment, and overall daily movement. This is your complete guide to losing weight naturally while breastfeeding, without a specific diet or exercise program.

How To Lose The Weight Naturally While Breastfeeding:

Focus on hunger cures:

The first tip is to pay attention to your hunger cues. Many new, breastfeeding mamas eat and snack out of habit more than hunger. This is such a simple step that can have a dramatic impact on your weight loss. If you find yourself enjoying a snack while breastfeeding, but you aren’t actually hungry, then it is probably best to skip the snack and chew some gum instead.

Being home with a newborn can also mean more mindless snacking. There is a lot of down time, where you can’t get a whole lot done, but you can grab a snack as a fun break in between all the newborn work. Once baby is ready, try getting out of the house more, or finding lower calories drinks to sip on rather than eating.

You can also set specific eating times, rather than allowing yourself to eat all the time. By eating at specific times, you will learn when your body is naturally hungry, and when it isn’t.

Learning your hunger cues does take some time, and mental connection, but it is so much easier than following a strict diet or elimination plan. If your body is actually hungry, that means it is ready for nutrients, which leads us into the next tip.

Focus on nourishing food – rather than cravings:

It is extremely important to consume nourishing foods while breastfeeding. Nutrient demands are much higher during breastfeeding and postpartum healing, so you need to put quality food into your body. What are nutrient-dense foods? Stay focused on lean protein, veggies, fruits, and natural carbohydrate sources like oatmeal, sweet potatoes, quinoa and seed-based breads. Nuts, seeds and beans are great too. Dairy can be a wonderful source of protein, though some babies are more sensitive to dairy proteins in breast milk. Go for lower fat dairy products like Greek yogurt and cottage cheese. Low-fat dairy will have higher protein per serving, and lower fat, making it a good source of protein, which is essential for weight loss!

Our Milk Dust lactation protein powder is an amazing, protein-rich and nutrient-dense food that is also full of specific nutrients for breastfeeding. Milk Dust is specifically formulated to help new moms properly nourish their body, while also being able to lose weight. By offering 16 grams of protein per serving, and only 100 calories, you can drink Milk Dust in between meals mixed with milk, or as a full smoothie.

Conquer Breastfeeding Cravings With This Sugar Detox

Making nutrient-dense meals can be overwhelming and too much work with a newborn, which is why making a one-handed smoothie is often a wonderful solution! We highly recommend grabbing one of our sample packs, so you can see how Milk Dust will work for you! We’ve specially formulated it to ease sugar cravings, make you feel full, and boost your milk supply while you drop weight.

Every time you feel hunger start setting in, make sure that you are choosing foods that will benefit your body and milk supply. Rather than a carb-heavy sandwich or bowl of cereal because it sounds good, think about 80% of your meal of snack being full of fruits, veggies and lean proteins. By filling your meals and snacks with nutrient-dense foods, there is less room for sugary or snacky foods that often lead to excess calories.

By eating mainly nourishing foods only when you are actually hungry, your body will adjust to less calories, feel more nourished, and be able to let go of excess fat naturally. What about exercise? Well, the key is to move often throughout the day, rather than just a 30 min workout a few times a week.

Finally, focus on all-day movement, rather than getting in a workout:

Many new mamas focus on getting in a 30 minute workout every day, but don’t actually move much throughout the day. This can actually be more harmful than helpful when it comes to weight loss. By putting your baby in a carrier or wrap, or walking with a stroller frequently throughout the day, you end up keeping your metabolism higher. You also eat less when sitting less. It can be very tempting to sit a lot with a breastfeeding baby because of breastfeeding. But, if you want to lose the weight, without having to get workouts in, just get up and move more. Setting goals for walking 10 minutes of every hour, or wearing baby more often are super simple and really effective.

Add in some postpartum exercises (like these to help heal diastasis recti), and you will start regaining strength too. The more you move throughout the day, the easier it will get to stay active throughout the day.

You can end up burning more calories, by just walking more often through the day, than a 30 minute workout (depending on your workout) without even realizing it every day.

By following these three focus-points while breastfeeding, weight loss can come naturally, without much real effort at all.

No matter what, there is a deficit of calories needed to lose weight. These tips are going to help you naturally reduce the number of calories you are eating, while also increasing the calories you are using throughout the day.

If a plan might work better for you, we have a free 10-day diet plan you can follow, and we highly recommend our Milk Dust to help you manage the hunger and cravings that can be really intense during breastfeeding. Remember to use code: LACTATION for 10% off your first order!



The Power of Protein For Postpartum Weight Loss + Milk Supply

The Power of Protein For Postpartum Weight Loss + Milk Supply

Protein is a powerful macronutrient that is very beneficial to new, breastfeeding mommies trying to lose weight while breastfeeding. The struggle to lose weight while breastfeeding mostly comes down to milk supply issues, and many mamas give up after they notice a decrease in supply soon after their new diet.

Protein can play a major role in helping to accelerate your weight loss goals, without harming your milk supply. This is why we created a protein powder specifically for breastfeeding moms. The amino acids in various proteins are vital to a new mother’s health and vitality, as well as baby’s nourishment through breast milk.

The Benefits of Protein Powder For After Delivery

Protein is the magic key to weight loss without losing milk supply, and here’s why:

Most breastfeeding mamas are loading up on carbs due to cravings and intense hunger. While fruits and veggies as carbs are essential to nourishing mama and baby, starchy, processed and complex carbs can start a viscous cycle of hunger and cravings.

Without enough protein in a breastfeeding mother’s diet, there will be extreme hunger and cravings. Protein is a more complex nutrient that takes more time to break down. Because it is more difficult to break down, a breastfeeding mom will feel full longer, than if they were to eat pure carbohydrates. In addition, protein takes a bit more energy to break down and digest, meaning you burn more calories eating protein. 

Let’s get into how calories are processed, to better understand some major benefits of protein:

Carbohydrates have 4 calories per gram. Protein has 4 calories per gram, and Fat has 9 calories per gram. Since protein takes more energy to break down, and is sent directly to hair, skin, nails, muscle and various areas where our bodies need amino acids, it actually has less calories per gram when you consider the metabolic energy required to process it. Carbohydrates are easier to break down, and often send sugar straight to the brain and fiber to the gut. This is easier on the body, and requires less energy. Fat goes to fat cells for storage, unless there is an inadequate amount of calories for the body. Then, the body will convert fat to energy, but the immediate response is to put fat into fat cells (despite a small amount to the brain, breast milk etc – but not as much as you would think). 

Not only is protein a fabulous nutrient for weight loss, it also really helps combat cravings that so many breastfeeding moms experience.

How protein attacks sugar and carbohydrate cravings for breastfeeding moms:

Protein is the one nutrient that many moms don’t eat enough of. A lack of protein can often come out in sugar cravings, which can be really confusing.

Most breastfeeding moms crave carbohydrates, but attempt to stay the healthy route by eating things like oatmeal, whole wheat toast, crackers etc. While many carbohydrates have essential nutrients – and breastfeeding moms need those too – without the additional protein, the body is left needing to signal for protein, even after a larger meal.

Even salads can be devoid of enough protein, which can make a new mommy feeling confused on why she is hungry soon after, or craving more sugar after a big salad.

Protein triggers the satiation hormone and helps decrease appetite. Plain and simple, and a great study was done on this by the American Journal of Clinical Nutrition:

A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations… (read more here).

Basically, keeping protein intake higher is gonna help with weight loss for anyone, including breastfeeding mamas. But, we also know that protein is really helpful for milk supply and lactation as well!

How protein keeps up a healthy milk supply – even during weight loss:

All macro nutrients – fat, protein and carbohydrates are used for energy to make breast milk. Fat is stored during pregnancy specifically for this purpose. Since there is already stored fat in the body, there isn’t much need for a breastfeeding mother to consume fat. Some mothers do use the keto diet as a weight loss method, which is definitely okay, but what is happening even on the keto diet is the lack of calories are signaling to the body to let go of stored fat.

The keto diet also provides a lot of protein, which is in the fattier meats, nuts and cheeses. This is why some moms have a lot of success with the keto diet for weight loss while breastfeeding, and we do cover that more in depth as well.

Is The Keto Diet Safe While Breastfeeding?

Protein is not stored or made in the body. It needs to be consumed in your diet for your body to use it and convert it. Protein is one of the main nutrients studied and reported in scholarly articles referring to nourishment and lactation. Mothers in poor countries are often lacking protein – with cheaper foods like rice and carbohydrates available. Because there is a lack of protein, and undernourishment, there is also a reduced lactation for these mothers. One of these articles and discussions can be found here. 

Protein is a key nutrient to ensure a mother and baby are properly nourished, but often times new moms aren’t craving protein. Foods like chicken, eggs, lean meats and fish are often less desirable, so what’s going on?

Why breastfeeding moms don’t crave protein, and what to do:

Many breastfeeding moms are craving foods like bread, pasta, potatoes, chips, crackers, ice cream and sweets. There are a lot of issues going on with these cravings, but the major issue is the cycle of undernourishment.

Undernourishment is very different than eating too little. Many new mommies are eating plenty of calories, but not enough nutrients. This is the key to the cycle of sugar and carb cravings. The brains do get addicted to the quick, sugar and carbohydrate jumps, and the body is missing essential nutrients found in proteins and produce.

Once a new mother gets into the cycle, it can take quite some time to get out of it. We have a free, 10-day plan that has proven extremely successful for new mothers. 10 days is usually the minimum it takes to get out of a sugar-craving cycle, and so many of our customers have lost over 10lbs in 10 days just following our plan! And it is FREE! 

We call it a sugar detox plan, which it is, and it can also be considered a meal plan and diet guidelines too. Make sure to grab it, and we periodically offer challenges and cash prizes to moms that stick to the full 10 days!

Why Milk Dust is an amazing solution to helping breastfeeding mamas get adequate protein and nourishment, lose weight and keep up their milk supply:

Milk Dust exists to specifically solve the issue of undernourishment for new mommies, help with weight loss and keep up the milk supply. With protein as the center nutrient, there are also additional vitamins, minerals and herbs that are hand-picked to encourage a healthy milk supply. Milk Dust also offers a sweet, delicious taste that satisfies the sugar cravings!

By offering a sweet, decadent protein powder (and dessert-like bars!), Milk Dust satisfies the intense need for something sweet, while offering a breastfeeding mama exactly what they need – protein, vitamins and minerals!

We have an in-depth post on exactly what vitamins, minerals and nutrients Milk Dust offers and why, which we highly recommend reading at some point.

We also offer sample packs, so you can try 5-6 servings of the protein powder to ensure it will work for you. We highly recommend grabbing a sample pack and 4-pack of bars, so you can see how our product works, and if it is the right product for you!


How To Lose Belly Fat While Breastfeeding

How To Lose Belly Fat While Breastfeeding

Losing belly-fat while breastfeeding doesn’t have to be impossible with the right fitness and diet steps. Belly fat is the area most new mommies want to lose weight, but sometimes it can feel like it will never go away. Here are some easy, yet very effective tips to lose the belly fat while breastfeeding:

Effective Steps for Losing Belly Fat While Breastfeeding:

  • Be Patient: This is a step because if you aren’t patient with yourself as you make healthy lifestyle changes, you will want to give up.
  • Focus on nutrient-dense foods
  • Add in more walking
  • Don’t jump into lots of crunches or ab work!
  • Focus on small snacks and meals
  • Try intermittent fasting
  • Use milk supply boosters

Thinking about all these steps can be totally overwhelming, but let us take you through each one, so you can make your plan to lose the weight, as well as keep your milk supply. We will go over some tips and tricks to keep your milk supply while losing weight, then take you through each step to lose the belly weight. We also have an awesome 10-day sugar detox + weight loss plan, FREE you can use to get started!

How to keep your milk supply while losing weight:

Keeping your milk supply while losing weight is a challenging, but possible! You can start by using galactagogues and supply-boosters to encourage a healthy lactation. We have a lot of information on the specific supplements that work, and of course our protein powder has a unique blend that will help breast milk production. Here are some quick tips that help encourage your body to produce lots of milk as you transition your diet for weight loss:

Increase feedings:

Increasing feedings is going to increase production. By upping the demand, you can increase your supply before you really start making an impact with diet. This will boost your supply to help mitigate and decreases that might happen when your diet, calories and nutrients change.

Add more pumping sessions:

Pumping more is basically the same as feeding more, but adding more feedings doesn’t always work with working and schedules. Sometimes baby’s don’t always want to eat more, so you can use the pump instead.

Wear baby more often:

Wearing baby can add more skin-to-skin contact. This is going to increase the pheromones that help product the oxytocin for lactation. By wearing baby more, or even co-sleeping, you can help increase these chemicals.

Use milk-supply boosters:

Using supply boosters like our protein powder or lactation bars, as well as some teas or supplements can help keep hormone levels stable and milk production going strong. Fenugreek is one supplement in particular that we use in our formula, and many moms have had success with to increase milk supply.

Now that you know how to keep your milk supply flowing strong as you start working on losing weight, let’s get into how to lose the belly fat while you’re still breastfeeding:

Be Patient + Make Small Changes In Your Breastfeeding Diet:

Changing your diet and habits is actually very difficult. People are habitual creatures by nature, so once we develop habits that make us feel good, like tasty food, it is really difficult to change these habits. Especially when the food switches are not as yummy. But, by switching to healthy food that tastes great (like our powder!), and is nourishing, you can get yourself to make changes! Start with small changes. Substitute breakfast for one of our lactation smoothies made with milk dust! Just substituting one meal is a small step with a big impact.

lactation smoothie for weight loss

Focus on Nutrient-Dense Foods For Breastfeeding:

What are nutrient-dense foods? These are foods that have a lot of nutrients per calorie. Think of fruits and vegetables. They are low in calories, yet high in nutrients. Some amazing nutrient dense foods, which we also have in our powder include:

  • Chia Seeds, Flax Seeds, Pumpkin Seeds
  • Spinach + Kale
  • Apples
  • Berries
  • Sweet Potatoes
  • Oatmeal
  • Avocados
lose belly fat while breastfeeding

Start Walking More Often for 45 Minutes At A Time:

Walking is an amazing, free and easy way to help your body burn fat. If you raise your heart rate a bit, but not as much as running, you keep your body in a fat-burning zone. Luckily, walking with a newborn isn’t too difficult, especially if you wear them and go for a walk. Most babies love to be worn and carried, so this makes both mama and baby happy. Some babies do really well in a stroller, depending on their age. By adding 45 minutes of walking to your daily routine, you will add in some fat burning activity to help burn off that belly fat.

Don’t Start Doing A Bunch Of Crunches!

Ab exercises are not going to burn the belly fat. Eating healthy, walking and ultimately burning more calories than you are consuming is going to help get rid of the belly fat, and extra weight all over. You can do some ab-healing exercises to help your muscles repair after baby. By focusing on closing the gap between your ab muscles, this will help your abs return to normal after pregnancy.

The 5 Best Postpartum Abs Exercises To Correct Diastasis Recti

Try Intermittent Fasting While Breastfeeding:

Intermittent fasting can be awesome for burning fat because it helps your body use fat as fuel. By fasting for 14-16 hours, your body has to use stored fat once the glucose is used. By combining this with a nutrient-dense diet, you can lose weight, but still nourish your body for breastfeeding. Intermittent fasting can also help with appetite control and cravings, which are so common while breastfeeding.

Use Milk Supply Boosters:

Milk supply boosters, like our powder, take a lot of stress out of the weight loss process while breastfeeding. By offering your body a helper, you can get back to working out, eating healthy, and losing the belly fat without compromising your milk supply. Most women have a lot of success with out powder because it also offers important B vitamins for energy, lactation herbs, necessary protein and superfoods like Chlorella and Spirulina. Purely supply boosters usually comprise of herbs like fenugreek or milk thistle, which we have as well, but Milk Dust offers a full, nutritional philosophy. We believe in supporting mothers with nutrients and herbs, to allow a mother’s body to thrive and function the best it can.

To lose the belly fat while breastfeeding, make sure to start by following our simple steps.

The Real Reasons You Aren’t Losing Weight While Breastfeeding

The Real Reasons You Aren’t Losing Weight While Breastfeeding

Losing weight while breastfeeding is harder than it seems for many mamas. Breastfeeding does burn extra calories, but many times that extra calorie burn doesn’t make an impact on weight loss. Many mamas find themselves super frustrated and giving up, after countless healthy meals, workouts and diets, only to find they are only losing milk supply. How depressing! But, there are some real reasons that breastfeeding mamas may not be able to lose weight, and these reasons need to be addressed in order to lose weight.

We’ve got a lot to go over in this post:

First, reasons breastfeeding can put a wrench in your weight loss.
Second, we are going to uncover some real reasons a breastfeeding mama might not be losing weight.
Third, we have some slutions for you! Simple tips and tricks you can follow when you aren’t losing weight while breastfeeding!

Our founder here at Milk Dust specializes in helping nursing mother’s lose weight. We’ve tapped into all her knowledge to pull together everything you need to know.

Reasons Breastfeeding Is Putting A Wrench In Your Weight Loss:

Breastfeeding itself can cause issues with weight loss. Because there are many hormonal factors that are happening postpartum, some women’s bodies don’t respond well to the hormones required for lactation.

Your Estrogen Is Too High:

After pregnancy, your estrogen levels are supposed to drop dramatically as other hormones increase to lactate. If this happens properly, the low estrogen levels help promote weight loss. Estrogen is the female hormone responsible for fat storage and reproduction. If breastfeeding doesn’t cause your estrogen levels to drop enough, then weight loss can definitely stall. Your diet can also increase estrogen levels, which we will get into how to help lower your estrogen with your diet in a bit.

You Aren’t Burning That Many Calories:

Calorie burn is VERY subjective to your individual body. Assuming you are burning more calories doesn’t mean you actually aren. In THEORY, women burn more calories while breastfeeding. This doesn’t mean the every mother burns exactly 500 calories a day while breastfeeding. Some mamas burn more, and some way less. Breastfeeding many not be requiring that many calories for your body, thus making it much more difficult to lose the weight. Especially if you are factoring in a calorie burn higher than what is really happening.

Your Appetite Is Very Large:

Prolactin, which increases for lactation, is also known to increase appetite. This can be a big problem for breastfeeding mamas, and throw a huge wrench in your weight loss. Especially if you are more sensitive to prolactin. Verious women have various reactions to hormonal levels, and some experience extreme hunger from prolactin. With a huge appetite, you are probably eating more than necessary to lose weight.

Your Cortisol Is Very High:

Losing sleep increases cortisol levels. Cortisol can increase appetite and make you hold on to fat, especially in the belly! Some mamas get more sleep than others, and others are more sensitive to higher cortisol levels. This is really a difficult situation for breastfeeding mamas because not a whole lot can be done with a newborn. There are ways you can help manage your cortisol levels, which we will go over.

These are some reasons breastfeeding in itself can cause issues with weight loss. The hormonal levels are all out of wack with a big appetite going on. But, there are also some real reasons you aren’t losing weight while breastfeeding, that are actually harder to realize, but easier to fix.

The hard-to-see, yet easy-to-fix reasons you aren’t losing weight while breastfeeding:

Weight loss takes work, change and sometimes being uncomfortable. Sometimes it is easier to blame breastfeeding, then really look at why you aren’t losing weight. Let’s get into those reasons.

You are overestimating your calorie burn:

Many mamas assume they are burning the most possible calories while breastfeeding. This is just an assumption, but not really a known number. Rather than try to figure out how many extra calories you are burning while breastfeeding, focus on eating healthier.

You are eating more than you realize:

Many mamas make healthy choices throughout the day, but forget how many less-than-healthy choices they make, or don’t factor in how much they are eating. Without weighing and tracking, there isn’t really a way to know how much you are eating. Without taking the time to track properly, most of the time women assuming they are eating less than they are.

You are eating too little, and not enough nutrients:

This is probably the biggest reason you aren’t losing weight. Many mamas focus on eating less calories, rather than nutrient-dense calories. This is one of the main reasons we created Milk Dust protein powder. A tool to help new mamas get in a lot of nutrients at once, fast. Smoothies are super easy to whip up one-handed, or even just mixing Milk Dust with milk or water is a really great way to get in those much needed nutrients. If your body is lacking nutrients, it can signal your appetite and cravings. This can be totally confusing, and many mamas fight this by eating less, rather than filling up on nutrient dense foods. Fruits, veggies and lean protein are the key to weight loss, and the calories are less with these foods. This means you can eat a lot of volume and nutrients, feel full and properly nourish your body, so it can let go of fat.

You are giving into cravings more often then you realize:

Sugar is the most common craving while breastfeeding. Many mamas give into this craving throughout the day, more than they realize. Our Milk Dust protein powder and bar are specifically formulated to help with cravings! We satisfy that sweet craving with a sweet taste, but offer very little sugar, lots of protein and many essential nutrients breastfeeding mamas need! With the help of a nutritional supplement, these cravings can be managed!

You aren’t drinking enough water:

Breastfeeding does require more water intake. Fluid levels are important because breast milk is a liquid! Often times, dehyrdation can be confused for low-energy and hunger. Sometimes drinking an electrolyte supplement can also be super helpful.

Easy Ways To Solve Your Weight Loss Problems While Breastfeeding:

Eat more nutrient-dense foods:

If you’ve read any of our posts, you may be tired of hearing this, but it WILL HELP! Focus on fruits, veggies, lean proteins and beans as the main source of every meal or snack. This does work, and if you need more of a plan, please jump on our free, 10-day detox plan. It has recipes, a plan, and is only 10 days! Many mamas have lost anywhere from 2-11 lbs in just 10 days on this plan! We have a free lactation smoothie recipe book you can download too, so you can get started on some amazing, weight loss smoothies that also boost milk supply! If you struggle with getting in nutrients, try our protien powder or bars as a quick and easy way to get in all the nutrients you need, as well as the milk-boosting herbs you need!

Use lactation-boosters:

If you are struggling with milk supply, making it hard to stick to a healthier diet, use herbal boosters! Of course our lactation bars and protein powder have amazing reviews for increasing milk supply (just check Amazon for the protein powder or Instagram for both!), but you can also try various teas and supplements to boost your milk supply, so you don’t have to resort to food.

Try walking to reduce cortisol:

Breastfeeding mamas have high cortisol levels, and then jumping into an intense workout can actually increase cortisol levels. Try adding in more walking to your day, rather than intense workouts to calm your body down. Focus on total steps per day, rather than getting in a HIIT workout to help increase your calorie burn.

Reduce refined carbohydrates and sugar to manage Estrogen:

Eating refinded carbohydrates and extra sugar can increase estrogen levels, signaling for more fat storage. Higher fat percentage can actually cause more estrogen, which makes a seriously viscious cycle. By eliminating breads, crackers, chips, granola bars and other high-carb and sugar foods, you can reduce your insulin levels and help reduce your estrogen levels. Often times, by eating fruit instead, you are eating less calories, getting more nutrients, and also still getting something sweet to help curb that craving. Definitely try one of our lactation bars instead of a granola bar! These will reduce cravings, satisfy your sweet tooth, provide you with protien and milk-boosting herbs and ultimately help you lose weight!

We hope this post helps you see exactly what is going when you can’t lose weight while breastfeeding. There are many reasons breastfeeding can throw a wrench in your weight loss, and there are usually some honest reasons mamas need to see in order to make positive changes.

Make sure to grab a sample pack of our Milk Dust lactation protein powder, so you can see if it works for you to help you keep that milk supply up and lose the weight.

Skinny and Milk-Boosting Lactation Smoothie Recipes That Work!

Skinny and Milk-Boosting Lactation Smoothie Recipes That Work!

Lactation smoothies are amazing for both increasing milk supply, and losing weight if they are mixed with the right ingredients. There are many benefits to drinking a smoothie for milk supply and nourishment, mainly the fact that they are easy to blend up, and taste amazing! You might be wondering if lactation smoothies really work. Well, yes, they do, if they have the right components.



We have a new starter pack, so you can try our protein powder and bars, to see if they work for you!

Grab your Milk Dust Starter Pack 10% Code: LACTATION

milk dust testimonial


Lactation smoothies work really well for a number of reasons:

  • Easy to digest and absorb nutrients in blended form
  • Mix many potent nutrients and herbs together
  • Nourish mama, which promotes lactation
  • Are sweet and satisfying
  • Help with protein intake

By blending up various fruits and vegetables with a nourishing, lactation protein powder like Milk Dust, you can get a super-powered lactation shake in just a few steps. Milk Dust has everything you need for lactation, curbing sugar cravings and replenishing your body with nutrients.

Not all protein powders are created equal, so it is important to take a look and see that the ingredients are conducive to your goals with a lactation smoothie. Not many protein powders have a lactation-boosting blend. Milk Dust offers a blend of Fenugreek, Fennel, Milk Thistle and Brewer’s Yeast to encourage lactation. Without this, there won’t be the galactagogues necessary to increase your milk supply.



How are lactation smoothies weight loss friendly?

Lactation smoothies are very helpful for weight loss because they offer a high protein, high fiber, sweet, yummy and nutrient-dense meal that feels like you are drinking a milk shake. The goal is to satisfy those sugar and carb cravings with healthy fruits and veggies, along with a sweet taste.

Milk Dust in particular is the only protein powder that can help you with weight loss by fighting against those sugar cravings with you. Sugar cravings while breastfeeding come from a number of reasons.

Man of those reasons have to do with not getting enough satiating protein and fiber. By blending Milk Dust with fiber-rich fruits and veggies, your tummy will be full! Fiber expands and creates bulk, while protein offers satiation. The two together are a powerful combination to helping reduce those sugar cravings.

In addition, Milk Dust helps combat carbohydrate desires by offering Chromium, Magnesium, Cinnamon Bark and Tumeric. All of these have been shown to help balance blood sugar and ease up carbohydrate cravings in various ways. Many mamas struggle to get enough fruits, veggies, vitamins, minerals and overall nourishment because it is difficult to function with a new baby. Milk Dust provides the essential nourishment breastfeeding mamas need, which is what makes the lactation smoothies so powerful!

What’s The Best Lactation Smoothie Recipe For Milk Supply + Weight Loss?

We have our free lactation smoothie recipe, but this recipe is hands-down our favorite to lose weight, and still feel like you are drinking a dessert shake!

the best lactation smoothie recipe

The best lactation smoothie ingredients:

  • 1 Scoop Milk Dust
  • 1/4 cup frozen dragon fruit
  • 1/4 cup fresh raspberries
  • 1 cup fresh spinach
  • 1/4 avocado (fresh or frozen)
  • 1-2 cups non-dairy milk (almond milk, cashew milk, coconut cream are all great!)

Throw all ingredients into your blender and blend! Milk amounts depend on your personal consistency taste and blender. Slowly add milk a few times to make sure you get the consistency you want.

Feel free to use 10% off code: LACTATION on your first order!


Top Foods To Increase Milk Supply

Top Foods To Increase Milk Supply

Written by Andrea Tran RN, BSN, MA, IBCLC

As a breastfeeding mom, you may worry if you are making enough breast milk. Many moms do. You want to make sure that your little one is getting everything he needs to grow big and strong. 

The good news is that most moms will make as much milk as their baby needs. Milk supply works on a supply and demand basis the majority of the time. 

However, there are a variety of things that can cause a temporary decrease in mom’s milk supply. There are also are moms who always struggle to make enough for their babies.

One easy way to increase milk supply is through your diet. There are foods that are called galactagogues, which means they help increase milk production. They are also referred to as lactogenic foods. If you are looking for foods to increase your milk supply, you have many tasty options to choose from.

Grains That Increase Milk Supply

Oats are a popular galactagogue. One great thing about oats is how versatile they are. Cooked oats or overnight oats are a popular choice for breakfast. But you also can add oats to cookies, muffins, and smoothies. Some cooks even put it in their meatloaf recipe. 

Oat milk has become a popular dairy alternative. Cooking up some oatmeal with oat milk is an excellent way to get a good dose of this lactogenic food. Many mamas LOVE mixing Milk Dust protein powder with oatmilk in smoothies. It is delicious, and blends up super creamy. 

Barley is another grain that helps with milk production. It is believed that a polysaccharide in barley can increase the milk making hormone, prolactin. It is typically used in soups and stews. But you can get creative in your kitchen and come up with other ways to incorporate some barley into your diet.

Barley malt syrup has the same lactogenic properties as the grain. It can be used as a sweetener in drinks or for baking. Look for a brand that does not add additional sweeteners.

Brown rice is another grain that is believed to help moms make milk. Brown rice also adds fiber to your diet and can be substituted any time that white rice is used.Milk Dust uses brown rice protein as part of the unique formula to help so many mamas increase their milk supply. 


Protein rich foods aid in robust milk production.  Meal prep can help busy nursing moms increase their protein intake. Many mamas underestimate the power of protein for milk supply, and immediately jump to the carb-heavy, sugary snacks as a quick fix to boost their caloric intake, rather than adding more protein-rich foods. Many breastfeeding mamas do not crave protein like they do sugar, so Milk Dust is an amazing option that offers the essential amino acids from protien for new mommies, as well as a delicious, sweet taste!

  • Make a dozen Hard-boiled eggs once a week. Store them in the fridge. 
    • Peel and eat one or two by itself 
    • Make an egg salad sandwich 
    • Chop up and add to your favorite salad.
  • Cook several chicken breasts all at once in the crockpot or oven.
  • Milk Dust protein powder can be added to make delicious smoothies.

Fruits, Vegetables, and Herbs

Fenugreek is a very popular galactagogue. It is an herb that is used in many cultures to increase milk supply. While many moms take it in capsule form or as a tincture, it can also be brewed as a tea or added to foods. Fenugreek is the most widely researched herb when it comes to milk supply and lactation, and it is an essential part of our formula. 

Fenugreek: The Good And Bad For Breastfeeding and Milk Supply

You can tell when a mom is consuming a lot of fenugreek because it will give her body a maple syrup smell. This is why we do not soley use Fenugreek in our herb blend. High-doses of fenugreek can cause stomach issues, a maple syrup smell and very rarely, the opposite affect for some mothers. We use a smaller does of Fenugreek, in combination with other lactogenic herbs to ensure our customers get the best herb blend possible. 

Fennel seeds are another popular herb used by women to help make more milk. This herb has a taste that is similar to licorice. Fennel is also available as a vegetable that can be eaten raw or cooked. Fennel seeds are also an important piece in our lactation herb blend for Milk Dust. 

Dates are a yummy fruit that helps mamas build a good milk supply. Delicious by themselves, they are also a popular ingredient in energy balls. Dates, oats and Milk Dust can create a fabulous energy-ball snack, that breastfeeding mamas can quickly grab for a big milk boost. 

Pumpkin is a galactagogue that can be used in muffins, cookies, pancakes, or to make soup. There are also some really yummy snacks you can make using pumpkin and Milk Dust. 

Pumpkin Chocolate Chunk Lactation Bars

Pumpkin Pie Lactation Protein Shake

Making a pumpkin pie or pudding and adding Milk Dust will make it extra tasty and have extra milk boosting properties. Fenugreek has a nutty and maple flavor profile that complements the taste of pumpkin. 

Papaya is a lactogenic fruit that can be eaten raw if it is ripe. Green papaya should be cooked. You can also add frozen papaya chunks into lactation smoothies for a delicious, creamy texture! 

Skinny and Milk-Boosting Lactation Smoothie Recipes That Work!

Nursing moms are encouraged to eat a lot of dark leafy green veggies to help them produce lots of milk. Dark, leafy greens like Kale, Spinch, Arugela and Broccoli are fabulous for adding iron, phytonutrients, calcium and more. Milk Dust has spinach, spirulina and chlorella in the formula to help nursing mothers get plenty of these vitamins in one shake. 

Other Food Products

Brewer’s yeast has long been used by mamas who are trying to increase their milk production. It is a dietary supplement that is available as a powder, flakes, or liquid. It can be added to baked goods as well as smoothies or pancakes. 

Combining the Top Foods to Increase Milk Supply

For the mama who is looking to get the most out of her time in the kitchen, many of these lactogenic foods can be combined. 

  • Think pumpkin oatmeal muffins with a boost of brewer’s yeast and fenugreek. 
  • A smoothie with Milk Dust protein powder, frozen fruit and a few handfulls of fresh spinach.
  • Protein pumpkin bars made with Milk Dust protein powder

Prepared Foods

Lactogenic snack foods have become very popular. They are available in different flavor varieties. And who doesn’t love a time saving convenience food? Unfortunately, many of the prepared lactation are full of sugar and less-than healthy options. Milk Dust Bars will be available soon, which are full of protein, healthy ingredients, low in sugar, and milk-boosting! Some other prepared foods include the list below. Keep them on hand for times when you will need something on-the-go, or a sweet fix. 

  • Lactation cookies
  • Lactation snack bars
  • Lactation brownies

Conquer Breastfeeding Cravings With This Sugar Detox

Foods to Avoid

There is very little reasearch on food sthat will actually decrease milk supply, Some anecdotal findings, where mothers ate very large quantities of peppermint, sage or parsely, noticed a decrease in supply. Keep in mind, that these herbs will only cause a decrease in supply if taken in very large quantities. 

  • Peppermint
  • Sage
  • Parsley

If you are really struggling to make enough milk be sure to contact a lactation consultant. She can help you figure out what is causing your low milk supply and come up with the best plan to help you maximize your milk production.

The Healthy Breastfeeding Snack List For Milk Supply + Weight Loss

The Healthy Breastfeeding Snack List For Milk Supply + Weight Loss

Healthy snacks are really important for breastfeeding mamas to maintain milk supply and keep from getting too hungry. Snacking is also helpful for weight loss because they keep a new mama from starving and eating anything in site.

What is the perfect, healthy snack for breastfeeding?

There is such thing as a perfect snack for a breastfeeding mama. A snack that has plenty of protein, healthy carbohydrates and a little fat is the perfect snack because of the nutritional benefits. A snack with one macro nutrient missing can leave you hungry again very soon after you snack. Of course we love protein shakes as a snack or meal for weight loss because you can keep your sugar low, protein high, and add a little bit of essential fats for your breast milk.

What to avoid when making healthy snacks while breastfeeding:

There are a good number of ingredients and nutritional facts you should avoid while breastfeeding if you want to keep your snacks healthy and filling. These include:

  • high sugar foods like jelly, granola bars and cereals
  • processed and packaged foods low in fiber and high in carbs
  • high-sugar dairy products like yogurts that claim to be healthy
  • Low-nutrient crackers with lots of processed chemicals

Creating healthy snacks while breastfeeding doesn’t have to difficult if you stick to some simple rules and get creative. Here are the rules we suggest following to make healthy snacks that will keep your milk supply going strong, while also slimming your waistline.

The three rules to making healthy breastfeeding snacks:

Always have a lean protein:

Lean proteins include clean, nitrate-free deli meats, a clean protein powder, low-fat and low-sugar yogurts, light string cheese, hummus, beans and clean, wild caught tuna. These are all awesome choices for a protein, and can be created into a great snack!

Never forget a veggie:

Your protein needs to be combined with a veggie of some kind. Think lean and green. The world of veggies is much larger, and there are so many ways to incorporate veggies into your snacks. Carrots and cucumbers are great for dipping, lettuce can be used as a wrap, peppers are also great for dipping, and of course many herbs and greens for salads. Many grocery stores sell riced and spiralized veggies which can help with the need for a noodle or rice texture to your snack.

Keep carbs and fats minimal:

When working on making a healthy snack, keep the carbs and fats to a minimum. This leaves more room for carbs and fats in your meals, and enables you to keep burning fat as fuel in between your main meals. Snacks are an opportunity to feed your body nutrients, but you don’t want them to ruin your healthy weight-loss goals. Adding some fruit, a little brown rice, or oatmeal to your snack works really well if you are needing some more substantial carbs for energy.

Healthy snack ideas for milk supply and weight loss while breastfeeding:

Cucumber sandwiches:

Slice cucumbers and stack with a lean protein, tuna and a low-fat cheese to make a bread-free, super healthy sandwich,

Non-Fat Greek Yogurt + Berries: 

This is a great snack option, and it is very quick. Non-fat, plain greek yogurt is really high in protien, and you can add a few berries with a little honey to make it feel like a dessert snack. 

A Milk Dust Bar: 

milk dust bars

These bars will be out around Spring, and they are so delicious! Full of everything our lactation powder has, but wrapped up in a sweet, lovely bar full of nutrients. You can pack these on the go, which makes it easy to stick to your goals, boost lyour milk supply and keep your sugar intake low! 

Protein shakes:

breastfeeding protein shake

These are so yummy and fast. Try one of our recipes from our recipe book. The major benefit is these are sweet and satisfying, while also super quick to make. You can blend everything together one-handed if necessary!

Overnight oats:

overnight oats breastfeeding snack

Overnight oats are cold, so they make a wonderful snack. Easy to make, and easy to grab, which is really important as a new mommy. Grab a mason jar, pour in 1/8 cup – 1/4 cup dry instant oats, pour in a cup or so of milk of choice, stir in 1/2 scoop of Milk Dust for extra lactation + protein boost, and top with some sliced fruit.

Light trail mix:

Standard trial mix is actually very high in sugar with dried fruits. You can make your own, lighter version of trail mix by using fresh berries with nuts. This provides more nutrients, less sugar, yet still a very satisfying snack. Even some dark chocolate chips mixed in is less sugar than dried fruit.

Sweet potato nachos:

breastfeeding snack

Homemade sweet potato chips are the best, but if you watch your portions, the packaged brands are usually pretty clean. Pile your chip with fresh pico de gallo or salsa, which is full of veggies, and you actually have a snack full of veggies. The only piece missing is some lean protein, which can come in the form of a non-fat Greek yogurt. A low-fat sour cream isn’t a terrible choice, or make some nachos with a light cheese and a lot of salsa or veggies. This is very filling, and as long as it isn’t drenched in high-fat cheese, it is a lit and fresh option.

Apples and peanut flour:

Peanut flour is relatively new on the market, but is a great way to have all the peanut butter without the fat. Most peanut flours mix with a few teaspoons of water, and blend into a yummy, peanut butter consistency. You can also blend your protein powder with non fat greek yogurt and a little Stevia or honey to make an awesome, creamy, protein-rich dip for your apples.

Carrots/Veggies + hummus:

Hummus is a great source of lean protein, and often comes in some really delicious flavors. You can dip so many veggies in hummus it is amazing. It also works well with the cucumber sandwiches as an alternative to cheese.

Beans and cauliflower rice:

If you are craving something more comforting, try black beans or garbanzo beans mixed with cauliflower rice. Make sure to season with your favorite seasonings and sprinkle a little low-fat cheese on top. You can find cauliflower rice in the frozen section at grocery stores, which makes it very easy to microwave and mix. This is a very filling snack, which is perfect for the snack times when you are so hungry you want a full meal.

If you are struggling between meals, and wanting to snack a lot, you probably aren’t getting enough protein.

Protein is an essential macro nutrient that we all need, especially when breastfeeding. If you aren’t getting enough protein, then you may experience sugar cravings, and a constant hunger. This is why we created Milk Dust.

Milk Dust is an amazing, nutrient-dense protein powder that helps breastfeeding mamas manage sugar cravings, as well as boosting milk supply. This takes the fear out of losing weight, while also ensuring nursing mamas are getting the proper nutrients.

Is The Keto Diet Safe While Breastfeeding?

Is The Keto Diet Safe While Breastfeeding?

The keto diet is gaining in popularity for weight loss because it is very effective for burning fat, and if done properly, burning stored fat. But, can breastfeeding mamas use the keto diet to lose the baby weight? There is still little research on breastfeeding and the keto diet specifically, but we can look at what research and experts say.

First, what is the keto diet?

You may have heard the keto diet is amazing for weight loss, and be thinking about it as an option to lose the baby weight, but not fully understand what it is. The keto diet is a very low carb, and high fat diet that forces your body to use fat as fuel, rather than carbohydrates. It is said that your body will then use dietary fat and stored fat for energy, which results in losing fat.

What do experts say about ketosis and breastfeeding?

Not many experts have made statements concerning the keto diet and breastfeeding. It is stated that while breastfeeding, you are sending glucose, or carbs, to your baby, thus burning more carbohydrates than a normal person. The standard keto diet isn’t the best solution because you need more carbohydrates for both mama and baby to function. Experts suggest that 30 grams of carbohydrates or glucose is sent to baby, and the keto suggests eating less than this for an average female.

Eating too few carbs can be dangerous for breastfeeding:

Eating too few carbohydrates can put a breastfeeding mother into ketoacidosis, which has actually happened to a mother in Sweden, who was eating low carb before breastfeeding, meaning her body was adapted.

Experts suggest eating at least 50 grams of carbohydrates per day for breastfeeding mothers.

How to make low-carb eating safe for breastfeeding:

It is actually fairly simple to make low-carb eating safe for breastfeeding by adding in extra fruits, veggies, and complex carbs to compensate for the additional glucose being used as fuel for both mama and baby. At the end of this post, we have an awesome keto lactation smoothie that uses raspberries and avocado to help with the additional glucose needs, but still keep the carb-count low.

Our favorite low-carb carbohydrates for breastfeeding:

Eating carbohydrates does not mean eating processed foods like chips, bread and crackers. There are carbohydrates that are low-carb because they are high in nutrients and fiber, yet low in sugar. Here are our top picks:

  • Sweet potatoes
  • Apples
  • Berries
  • Quinoa
  • Beans
  • Nuts
  • Basmati Rice
  • Sprouted Grain Bread

These low-carb carbohydrates are really important to supplying breastfeeding mamas with both the nutrients and glucose they need to fuel themselves and babies, without getting too much glucose that will be stored as fat.

Is Milk Dust low carb?

low carb protein powder breastfeeding

The answer is yes! Milk Dust offers only 2 grams of sugar per serving, and it has 2 grams of fiber, leaving the total carbohydrate count at 5 grams per serving. Milk Dust is specifically formulated to be low in sugar, but offer an amazing sweet taste (just read our reviews!). This helps curb sugar cravings, balance blood sugar and offer the amino acids new mommies need. As you work through your keto diet, and make adjustments necessary for breastfeeding, try this amazing keto lactation shake!

keto lactation shake breastfeeding

Keto Lactation Shake For Breastfeeding Mamas

This Keto lactation shake is amazing for breastfeeding mamas needing a sweet, lactation boost, but wanting to stay low in carbs.
Course Breakfast
Cuisine American
Calories 370 kcal


  • Blender


  • 1/2 Avocado fresh
  • 1/4 cup frozen raspberries
  • 3 tbsp cream
  • 1 scoop Milk Dust
  • 1/2 cup water or keto-friendly milk for blending use as needed for desired thickness


  • Blend all ingredients together in a blender and enjoy! Your water/milk for blending can be added a few splashes at a time for desired consistency, depending on if you like a thicker or thinner smoothie!


This recipe is specifically made for breastfeeding mamas on the keto diet. The keto diet can have wonderful weight loss and milk supply affects for some, and because Milk Dust is low in sugar, it works great for the keto diet as well! 
Keyword breastfeeding protein shake, lactation recipe, lactatoin smoothie

Eating low carb while breastfeeding isn’t necessarily dangerous, but does require re-evaluating what low carb means.

If you’ve had success with the keto diet in the past, try adjusting your carb intake to higher than you were before, then tweak it as you monitor your health and milk supply.