For the past several years, I have helped mamas lose weight while breastfeeding. I am a firm believer in nutrition for milk supply. After years of searching for a protein powder specifically designed for breastfeeding mamas to combat these sugar cravings and provide nourishment, I realized I needed to make my own. I created Milk Dust – your best friend for lactation and weight loss.
In creating Milk Dust, I handpicked specific vitamins like folate (L-methylfolate), which is as important during lactation as it is during pregnancy. I also chose vitamin B12 for energy, and superfoods like chlorella, spirulina, spinach, and blueberries. To help mamas combat sugar cravings, I included stevia, monk fruit and organic cane juice so mamas can enjoy the sweetness with very little sugar. Plus, herbs like turmeric and cinnamon bark, and minerals like chromium, balance blood sugar and taste delicious. It’s like drinking a milkshake! To top it off, Milk Dust is plant-based, vegan, made of non-GMO ingredients and is free of soy, gluten, dairy, and corn.
Milk Dust is the only protein powder on the market that is clean, nutrient-dense and specifically made for postpartum healing, nourishment, lactation, and weight loss. Enjoy!
Milk Dust is specifically formulated with the highest quality, organic ingredients to promote nutritional excellence in breastfeeding mamas, while also curbing the sugar cravings that can inhibit weight loss.
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Your nutrition as a new mama should be a priority. It doesn’t have to be overwhelming. Protein shakes made with Milk Dust will make your insides happy. Think of Milk Dust as a magic dust that absorbs into your body and leaves you and baby flying on a cloud of nutrients.
Sugar craving is one of the most difficult aspects of losing weight while breastfeeding. Many times sugar cravings indicate mineral and nutrient deficiencies, which causes your body to crave glucose. Your body sends craving signals in hopes that you will eat something with more nutrients. Milk Dust holds a unique combination of chromium, magnesium, cinnamon bark, zinc, and folate. Chromium and magnesium are essential minerals that many are deficient in. These deficiencies result in strong sugar and carbohydrate cravings. Zinc and folate are also two very important nutrients for mothers healing after baby. A mother’s body needs zinc to repair cells and recover after birth. Folate is not only needed during pregnancy but also after baby arrives as it passes to baby through breast milk. In fact, the American Academy of Pediatrics recommends mamas consume 500 micrograms of folate daily while nursing. Lastly, cinnamon bark can help balance blood sugar, keeping sugar cravings at bay.
Milk Dust is chocked full of lactation-boosting ingredients like fenugreek, milk thistle, fennel seed, Brewer’s yeast, and raspberry leaf. These ingredients give you a magic potion to quickly boost your milk supply. Our special blend has secondary, milk-boosting nutrients like turmeric and pumpkin seeds.
Milk Dust provides a caffeine-free, healthy option for mamas on the go. Milk Dust is a unique powerhouse of green energy consisting of spirulina, chlorella, and wheatgrass, as well as vitamin B12 and turmeric. Spirulina is high in iron. Chlorella and wheatgrass help pull toxins out of breast milk, in addition to giving mama a healthy boost of energy. Vitamin B12 passes through breast milk to growing baby. Plus, vitamin B12 helps prevent anemia in postpartum mamas. Combined with the protein in Milk Dust, this blend of nutrients will help repair blood and nerve cells, which are important for boosting energy levels.
Many pregnant mamas are looking for a protein powder they can trust during their pregnancy. With so many options on the market, and the concern for ingredients, it can be overwhelming to find one that seems healthy, clean and overall safe for mom and baby. Here at Milk Dust, we wanted to create a twin sister to our signature lactation protein powder, but with a small twist for pregnancy. The reaction from pregnant mamas has been fantastic. Hundreds of mamas have fallen in love with our pregnancy protein powder, and it is important to get into the details on what makes this protein powder so perfect for pregnancy.
Is protein powder safe for pregnancy?
Yes and no. Some protein powders are full of chemicals and artificial sweeteners that aren’t really that great for anyone. Studies haven’t really been done to prove them unsafe for a mother or a baby, but because they aren’t a natural product, it’s usually best to steer clear. Of course this isn’t medical advice, and your doctor will be able to better guide you on which ingredients are safe and which ones aren’t. Needless to say, there is some common sense to be used here, and unknown chemicals and sweeteners are probably not a great idea. Other protein powders, like Bump Dust, stick to as many natural ingredients as possible. Bump Dust, for example, is a protein powder formulated for pregnant mothers It is comprised of natural, plant-based proteins, superfoods, herbs, Tumeric and other amazing vitamins and minerals that aren’t synthetic. Even prenatal vitamins use the synthetic folic acid, rather folate. Bump Dust uses folate (methylated), which is really important considering many woman can’t absorb folate.
With all of that being said, protein powder can absolutely be safe for pregnancy assuming the ingredients are natural. If so, protein powders can be a great way to add additional nourishment for mama and baby.
What makes Bump Dust a great pregnancy protein powder?
Bump Dust takes the amazing nutritional foundation of Milk Dust, and twists the herb blend slightly to make it more pregnancy friendly. Many of the essential nutrients for breastfeeding mamas are really important for pregnancy as well. We toned down some of the lactation herbs like fenugreek and fennel seed (which can still be beneficial for pregnancy!), but kept the brewer’s yeast for the vitamin B content. Each ingredient serves a purpose, and plays a role in nourishing both mama and baby.
Bump Dust also tackles cravings, to help with weight management during pregnancy.
Cravings are a big issue for pregnant mamas, and by offering specific nutrients, Bump Dust can help manage these. A body that is properly nourished with enough protein, vitamins and minerals will not send out cravings nearly as often. Most of the sugar cravings pregnant moms experience are stemming from a lack of protein (eating more carbs and fat), a deficiency in chromium and magnesium, and blood sugar drops. Bump Dust helps by supplying chromium and magnesium, as well as cinnamon bark to help control blood sugar.
Blood sugar imbalances often occur during pregnancy from hormonal changes and changes in diet. Many women start eating more carbs (especially on queasy tummies in the first trimester), which results in fluctuating blood sugar levels. Ingredients like cinnamon bark and Tumeric can help balance blood sugar, and have been used to treat people with diabetes.
How much protein do you need during pregnancy?
According to American Pregnancy Association, experts recommend 75 to 100 grams of protein per day. A typical serving of protein powder contains anywhere from 15 to 20 grams of protein. This is why protein powder can be super beneficial for pregnant mothers to get in the protein they need. This is especially true for pregnant mamas with aversions to meats and eggs, which are good sources of protein as well. If you are super nauseas, smoothies can be very soothing, and a great way to get your protein in without gagging.
What are the benefits of protein during pregnancy?
According to the American Pregnancy Association, protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply. We also have a great nutritional guide for pregnancy and postpartum you can read, which will guide you on how much of specific nutrients you need to eat.
also read: Important Benefits of Protein Powder During Pregnancy
What’s the best way to drink your pregnancy protein powder?
A smoothie is always the best way to drink your protein powder because you are adding in the fresh fruits or veggies for additional antioxidants, vitamins and minerals. You can try our favorite pregnancy protein smoothie, or add your Bump Dust to frozen fruit, fresh spinach and your favorite milk.
You can also use a protein shaker and your favorite milk to mix with your protein powder for a fast and easy drink.
Many pregnant mamas find that protein powder is a delicious and fast way to get in the essential protein. A smoothie can taste like a milk shake, which is perfect for pregnant mamas that can’t stomach various sources of protein.
Should you drink a plant-based or whey protein during pregnancy?
Part of the confusion around protein powder during pregnancy is whether to choose a plant-based or whey-based powder. This is entirely up to you, what you want and what you can digest. Many mamas find that their breastfeeding babies have difficulty with dairy, so our Milk Dust is a plant-based protein powder. We kept this route with Bump Dust as well. Some find that whey or casein protein powders are difficult to digest, so a plant-based protein powder is better. You can get sample packs of many protein powders to give them a try, and see which kind seems to work best for you. Our Bump Dust is a blend of a few different proteins to provide a variety of nutrients and amino acids.
Sample protein-rich, healthy meal plan for pregnancy:
There are many ways to get in a lot of protein, starting with a delicious prenatal protein shake. Here is a sample meal plan that will help you get in the protein you need as a pregnant mama.
Breakfast: Protein Smoothie 1 scoop Bump Dust, 2 hand fulls of spinach, half cup of frozen blueberries and milk of choice.
Snack: 3 ingredient pancake with eggs, bananas and oat flour (many recipes on pinterest!) and drizzle of honey.
Lunch: Chicken salad with hard-boiled eggs, feta cheese, cherry tomatoes and a drizzle of blue cheese dressing
Snack: Hummus with carrots and cucumbers
Dinner: Ground turkey with cauliflower rice, black beans and salsa
These are some samples of meals you can make to ensure you get all the protein in you need while pregnant, while also staying super healthy and managing your weight gain.
The dreaded mommy tummy is something many moms don’t look forward to getting, and don’t know how to prevent during pregnancy. Fortunately, there are many steps you can take during pregnancy and right after birth to help your body heal faster, and prevent the mommy tummy from developing.
What causes mommy tummy during pregnancy?
Mommy tummy develops during pregnancy from the muscles stretching and lengthening, and from excess fat being stored on the abdominal during pregnancy. Pregnancy causes trauma to the abdominal muscles, which requires some therapy and healing afterwards.
Early in postpartum recovery, abdominal separation is normal. It takes time for the gap between the muscles to start closing in. Without the proper support, this gap can remain separated, which is called diastasis recti. If the gap remains after 3-6 months postpartum, daily exercises and posture work is essential. We will get more into how to do that at the end of this post.
Pregnancy also causes extra weight gain, which many women experience in their hips, thighs and stomach. The stomach fat isn’t as noticeable because it is stretching for baby. This is why many new moms are surprised to find a left-over pooch because they didn’t realize the extra fat went to their stomach as well.
What can you do during pregnancy to prevent mommy tummy?
To prevent mommy pooch during pregnancy you can do two things: gain less weight and engage your core daily. Let’s go over each of these.
First, gaining less weight means you will have less fat on your abdominal.
The extra weight on the outside of the abdominal muscles makes it more difficult for them to pull back in. Losing the extra weight is ESSENTIAL for helping your abs heal and recover. The more weight on your stomach, the more weight pulling your abs out, rather than letting them go back to their normal position. By eating healthy and staying active all pregnancy, you can gain less weight and help prevent mommy pooch from developing.
Second, if you practice engaging your core throughout pregnancy, your muscle memory and control will be much greater for recovery.
The more mind-muscle connection you have, the easier it will be for you to regain strength and control in the stretched muscles. This means that it will be more like second-nature to engage and breathe correctly, rather than having to learn to do this after you have the baby. Prenatal Pilates is a great way to do this, and it can be done in all trimester. Your core is the same as any muscle. If you do your squats all pregnancy, those muscles will remain strong and toned even after baby arrives. It will also be easier to jump back into squats because your muscles have memory!
What can you do after birth to help prevent mommy tummy?
After pregnancy, there are some things you can do right after birth to help you prevent the mommy pooch from even developing. Here’s where to start:
- Wear a postpartum belly wrap to support the muscles and encourage good posture
- Practice sitting and standing taller with an engaged core (no slouching and breastfeeding)
- Eat healthy right away. Don’t wait to nourish your body. Grab our free 10-day plan and a starter pack, so you can get going right away!
- Start a gentle Pilates routine to keep your core muscles engaged and healing
Managing a new born is a full-time job, so it can seem overwhelming to have to heal your body after birth as well. But, you really only need to spend 5-10 minutes working on your core every day with effective exercises, AND you can accomplish a lot just through your posture and a belly band.
How can you lose the mommy tummy once you have it?
Even with minimal weight gain and core work during pregnancy, mommy tummy can still develop. It is a natural process that happens after birth, and it can some times be more predominant with multiple pregnancies. Still, you can lose your mommy tummy long after you’ve had babies.
Your muscles can always be healed, and you can always lose extra abdominal fat. The longer you wait postpartum, the more work it may require, but doing the work will decrease your mommy pooch.
Here are some things you can do NOW, to start losing your mommy pooch:
These are very simple, actionable steps you can take NOW to start losing the mommy pooch and regaining your abs again.
How long does it take to lose the mommy tummy?
The time it takes to lose your mommy tummy is really dependent on the severity of your abdominal separation and the amount of weight you have on your stomach.
The first step is determining how wide your abdominal separation is. There are many ways to do this, but the easiest is to lie on your back and do a small crunch. While in the crunch position, put your fingers around your belly button area and see how deep and wide the separation is. The wider the separation the longer it will take to heal.
Second step is to determine how much fat is still remaining. There are a few ways to do this. You can just look and feel where it is, or you can measure your stomach, so you have something to go off of. No matter what, you will have to lose weight ALL OVER in order to reduce the stomach fat. Your body doesn’t lose weight in specific areas, so measuring your weight loss will help.
One of the most difficult body changes for new mommies is the seemingly new tummy pooch or overhang after pregnancy. Many postpartum mamas spend time in front of the mirror examining their new stomach, wondering if it will ever return to a pre-pregnancy state.
There are many myths and wrong advice on the mommy pooch, that lead many postpartum mamas stuck feeling like they have to embark on a diastasis recti physical therapy plan to get their tummy back. This is a good idea for EVERY mama, but there is more to losing the pooch than just a few rehabilitation exercises (save the top 5 exercises for later!).
We want to explain some of the details on the mommy tummy, and hopefully help postpartum mommies understand what’s going on. This will allow you to create your own plan of attack, to flatten your tummy again.
The Mommy Tummy Explained: What causes the mommy pooch?
The pooch is a result of muscle separation + fat gain:
Muscle separation in the abdominal muscles is a normal process during pregnancy.
- The muscles need to separate in order to make room for the growing uterus. There is a thin, fabric-like fascia between the muscles that connects them, as well as stretches as they separate. The more stretching that happens, the less pull this fascia has to pull the muscles back together.
- As the muscles stretch and elongate for 9 months, they don’t always bounce back to their original strength and position. This is where exercises and belly bands can help support the muscles as they contract back into place.
- The fascia between the muscles doesn’t always pull back to the original elasticity and strength, leaving a looser gap between the abdominal wall.
- When the muscles have been separated multiple times, they can take longer to go back into place, and need more support.
- If left alone, in many mamas, the muscles stay in a looser position, thus creating a pooch appearance.
Extra fat during pregnancy stays on top of the abdominal muscles.
- Weight gain during pregnancy has a large effect on the aftermath of your tummy. The more weight you gain, the more fat you will have to lose on top of your stomach muscles.
- Holding extra fat encourages the muscles to pull out too, because the fat is extra weight that pulls the muscles in the wrong direction for healing.
- Pregnancy can cause more fat on the abdominal wall than realized because everything in that area stretches so tight. Often times many new moms don’t realize that most of the remaining pooch is extra fat that still needs to be lost.
- Losing extra weight gained during pregnancy is ESSENTIAL to being able to see your abs and completely flatten your mommy tummy. Make sure to try a sample pack of our protein powder and join our free, 10-day diet plan to help you get started on the weight loss while breastfeeding!
Lack of physical activity – sitting in slouching position only makes it worse:
- New mommies often find themselves sitting quite a lot while breastfeeding. While sitting, posture can negatively affect how the muscles stay positioned.
- Slouching causes the muscles to pooch out even more, and many mamas spend a lot of time sitting in the beginning because they are healing, holding the baby, rocking the baby and nursing the baby. This can make the pooch worse.
Sugar cravings often lead to excess carbs stored as fat on the belly.
- Many mamas find that they LOVE sugar and carbs while breastfeeding. This is something we’ve worked really hard to help new mommies with. Our protein powder is specifically formulated to help stop sugar cravings.
- Extra carbs and sugar tend to be stored in the belly area, leading to an extra layer of fat that makes the pooch look even larger.
- Sticking to a high-protein diet can really help you burn the belly fat while breastfeeding.
The mommy pooch can be depressing and overwhelming as a new mommy, but there are some super simple habits you can change to eliminate the pooch all together! We have a few posts that will really help you get started:
The 5 Best Postpartum Abs Exercises To Correct Diastasis Recti
How To Lose Belly Fat While Breastfeeding
The Power of Protein For Postpartum Weight Loss + Milk Supply
The Mommy Tummy Explained: What causes the overhang?
The overhang is a result of excess skin and possible scar tissue from a cesarean:
Excess skin after pregnancy comes from a very large belly.
- If your baby was very large and/or you gained an excess amount of weight, your skin had to stretch farther. This can result in the skin not being able to regain elasticity and hanging over.
- Managing weight gain during pregnancy is the KEY to keeping this from happening.
- Using moisturizers and oils can help the skin stretch easier during pregnancy, so it can recover postpartum.
Excess skin can also be a result of a cesarean birth and scar tissue.
- Healing postpartum after a cesarean takes extra time and care. Mobilizing the scar tissue at the site of the scar can help soften the tissue and lessen the overhang.
- The incision and trauma to the area from surgery can inhibit the healing process for the skin, so it remains lose.
You can reduce the overhang by reducing overall fat.
- By losing the extra fat gained during pregnancy, you can make HUGE strides in reducing the overhang. Many times, new mamas don’t realize how much of the overhang is extra fat, not skin.
- You can’t spot-reduce fat, but you can lose fat by walking more, eating whole foods, and focusing on protein and fiber to fill your diet (lean protein, veggies and fruit).
What are the best ways to fix the mommy pooch? Here’s 4 Simple Steps
There are three main steps to fixing the mommy pooch, and if you can make these simple changes, you will be surprised at how quickly your pooch will start to flatten!
Burn Fat Through Diet:
You won’t be able to see your mommy pooch reduce unless your fat percentage decreases. Most postpartum mamas don’t have much time for working out, or are still healing from birth, so using your nutrition is the best way to burn fat. We have our free, 10-day plan you can follow to get started, and some great posts to help you! If you are concerned out milk supply, make sure to at least grab a sample pack of our powder, or our Starter Pack to help you jump start your diet and weight loss – without any affect on your milk supply!
How To Lose Weight Naturally While Breastfeeding; No Diet or Exercise
How A Nursing Mother Can Lose Weight Safely
5 Milk-Boosting Ways To Lose The Baby Weight While Breastfeeding
Stay active all day (get your steps in):
A newborn can really make it difficult to stay active, which is why we encourage mamas to get around 10k steps in a day. Staying active all day, rather than one workout and sitting the rest of the day, is really beneficial to keeping your metabolism moving. Also, by staying active, you will be sitting for shorter periods of time, which will be helpful in training your muscles to pull back in, rather than pooch out!
Fix your posture (use a belly band to help!):
Going along with moving more through the day, also grab a belly band to help you remember to stand taller. Belly bands don’t really push your abs back in, but they do encourage better posture and support your abs. Posture is one of the easiest ways to help your core come back, so remember to stand taller, roll your shoulders back and pull your belly button in.
Do 5 diastasis recti exercises every day:
By committing to just 5 exercises for your core and pelvic floor every day, you can regain strength and control over your tummy. By building back strength, you are also helping the muscles to stay contracted rather than loose and long. The exercises are meant to rebuild the mind-muscle connection, so you can practice holding your abs tight in various positions. By enforcing daily practice, the abdominal engagement becomes a natural position, rather than something you have to force yourself to remember.
Healing the mommy tummy takes time and attention. Think of the muscles as going through trauma for 9 months. They need gentle exercises, time and care in order to recover from the event of pregnancy.
The more you exercise and challenge your muscles to return to normal strength, the stronger they will become. The better you take care of yourself in terms of diet and activity, the better you will feel inside and out.
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!
Healthy Brownie Lactation Bites
Super yummy, healthy lactation brownie bites, that are super easy to make, and full of milk-boosting ingredients .
- 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.
Make sure to check out our recipe page, for more delicious recipes that are all healthy and milk-boosting!
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This blueberry muffin lactation shake is amazing! It tastes delicious, like fresh-baked blueberry muffins, yet has the amazing, healthy benefits of a protein shake. When made with our Milk Dust Lactation Protein Powder, it boosts milk supply and eliminates sugar cravings.
Blueberries are also wonderful for breastfeeding mamas because they are full of antioxidants, nutrients and fiber. They also taste amazing! Use code: LACTATION for 10% off your first order!
We also have a great lactation shake recipe book that is free to download, if you are wanting more recipes to make.
Blueberry Muffin Lactation Shake
This delicious blueberry muffin lactation shake is amazing, and full of milk-boosting ingredients.
- 1 Banana
- 1/4 cup Frozen blueberries
- 1 cup Ice
- 1 Scoop Milk Dust Lactation Protein Powder
- 1/2 tsp Almond Extract
- 1 cup Nonfat Milk (or milk of choice)
November is here, and we wanted to share this super easy, pumpkin lactation bite recipe. These protein bites are full of milk-boosting ingredients, including the pumpkin, yet are super healthy and low in sugar. Add these to your snack list, or have them as dessert, and you will be able to keep up with your weight loss goals after pregnancy.
Milk Dust is a brand-new resource for new mommies to conquer sugar cravings while breastfeeding, while also increase milk supply. Adding Milk Dust to recipes really helps ensure you are getting in the proper nutrients postpartum, while also keeping your milk supply up. Use code: LACTATION for 10% off your first order.
Pumpkin Pie Lactation Bites (Skinny!)
These skinny pumpkin pie lactation bites will have you feeling like you're biting into pumpkin pie, yet be full of nutrients and milk-boosting goodness.
- 2 cups Peanut Flour
- 1/2 cup Water (to mix into peanut flour)
- 1/2 can Pumpkin puree
- 1 scoop Milk Dust Protein Powder
- 4-5 tbsp Coconut Flour (to get desired texture)
- 1 tbsp Pumpkin pie spice
- 1/8 cup Baking Stevia (or ganulated sweetener of choice)
- 1 tsp Sea salt
Mix water and peanut flour in a bowl. The consistency should be of heated peanut butter. You can use about 1 cup of heated peanut butter if desired. When peanut butter is heated for about 30 seconds in the microwave, it takes on a thinner consistency. This will be easier to mix. You can mix everything in a large bowl without a food processor, or you can transfer the peanut butter to the food processor, then add the rest of the ingredients. Add in the pumpkin puree, Milk Dust protein, pumpkin pie spice, Stevia and salt. Mix the coconut flour 1 tbsp at a time, to make sure it isn't too dry. The dough should be thick and crumbly, so you can roll into balls. Eat the protein bites right away, or store in the fridge.
Pumpkin offers some amazing nutrients for breastfeeding mamas, so make sure to eat it all you want! It is also full of fiber, low in sugar, and easy to add to baked goods. It can really help with weight loss by helping you feel full on less calories due to the amount of fiber per serving.
Combining fiber and protein is a really effective way to feel full for longer, and diminish cravings later in the day. Make sure to check out our smoothie recipes too!
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Yes, you can actually boost your milk supply, while still losing the baby weight at the same time. Many new mommies find they don’t want to attempt to lose any of the pregnancy weight until they are done breastfeeding because they worry about their milk supply.
Fortunately, there are ways to boost your milk supply, and still lose the baby weight. It all comes down to your nutrition, and utilizing the correct herbs and vitamins to support lactation. Knowing which nutrients, foods and vitamins to consume can be overwhelming and confusing, so we’ve narrowed it down to five milk-boosting ways you can lose the weight.
Why does milk supply drop when new moms start dieting?
Understanding why your milk supply may drop when starting a weight loss diet is really important. There are simple mistakes new mommies make that negatively affect milk supply, which can easily be avoided! Calorie consumption isn’t actually as important as many general blogs like to tell you. Many medical professionals just relay to mommies that they need to eat “enough calories.” While eating enough calories is important, eating enough nutrients is even more important. Many nurses, lactation consultants, and even doctors are not educated on nutrition during breastfeeding, so they all say the same, “eat more calories if milk supply drops.”
Big mistakes breastfeeding moms make when starting a diet:
- Dropping calorie consumption too fast
- Focusing on calories, rather than nutrients
- Allowing hunger to become too strong (never feeling full)
- Not combining protein and fiber for satiety
- Avoiding fruits for fear of carbohydrates
- Not eating enough protein at every snack or meal
- Eating too much sugar when hungry (which can increase estrogen)
- Working out too much (which can increase hunger levels)
Most of these mistakes are very easy to avoid if you have a good idea of what to eat. By focusing on how to eat properly, you can keep your milk supply, or increase your supply, and still lose the weight.
5 Milk-Boosting Ways To Lose Weight While Breastfeeding:’
Find a lactation-booster that works for you:
There are so many lactation-boosters on the market now, including our Milk Dust Protein, and it is a great tool to help you keep your milk supply up. By using lactation boosters, you can encourage your body to keep producing more milk while you adjust your diet. Many of the lactation boosters have different herb blends, which is why it is a good idea to try a few. We have sample packs with 6 servings, so you can see if it works after a few uses. Our lactation blend is particularly unique because we use a combination of herbs and nutrition. There are very few lactation-boosters that use the power of nutrition, herbs and vitamins to fully support breastfeeding mamas. Our protein blend even has lactation-boosting protein from chia and flax seeds, which you won’t find in many other products.
Make sure to avoid the sugary, high-calorie lactation cookies and snacks. Those can add up fast, and don’t promote a healthy diet. They are great for a small treat, but there are better options. Our Milk Dust Lactation Bars taste just like a sweet dessert, and only offer essential nutrient, protein and lactation herbs. They are so delicious, you will never want to eat a lactation cookie again, when you can have one of these!
Other great lactation-boosters are teas and supplements. Supplements can be difficult to digest, but are a fast and easy way to get in the milk-boosting herbs, and teas are going to be easy to drink hot or cold throughout the day.
No matter what lactation-booster works for you, start with this step. It is essential for establishing your milk supply before going on a diet.
Focus on nutrients, not calories:
In general, calories do matter, but while breastfeeding, nutrients matter more. Weight loss is an equation of energy in vs energy out, but not all energy is created equal. Your body is going to unpack and digest processed food very differently than whole fruits and veggies. Processed foods, and even low-quality proteins are going to have very little nutrients per calorie. Fruits, veggies, whole grains, beans, nuts and eggs all have a lot of nutrients per calorie. Your body is also designed to consume and digest these foods. Think of whole foods as foods your body is happy to have. It knows what to do with every part of the food, it wants to absorb all the nutrients, and everything serves a purpose. With processed foods, your body has to store the junk and work hard to take out anything that it can use. The brain is happy with the processed food because it gets glucose fast, but the rest of the “stuff” gets stored in cells as fat or eliminated in waste.
Processed foods also affect the hormonal balance of the body, which can in turn affect lactation. By making every snack and meal nutrient-dense, you can ensure your body is getting the wide variety of nutrients it needs, while also eating fewer calories because most nutrient-dense foods are not calorie-dense. Basically a win-win for breastfeeding mamas!
Have protein at every meal:
Protein is essential for lactating mothers, and it is also an important macro nutrient that aids in weight loss. Ensuring that you have protein at every meal will help keep you full! Protein is also a very thermal food, meaning it takes energy to break it down.
See this post for more details on the HUGE benefits of using protein for weight loss while breastfeeding.
Most breastfeeding mamas crave carbs and sugar from exhaustion, stress and lack of nutrients. This can make it difficult to force yourself to eat protein-rich foods. Milk Dust is an awesome, sweet protein powder that helps curb those cravings, while providing an essential amount of protein!
If smoothies aren’t your thing, our bars are an amazing snack that is full of protein, yet tastes like a candy bar. Sometimes a chicken salad just doesn’t sound good, and something sweet sounds way better. It’s also difficult to pack protein-rich snacks on the go. String cheese, turkey or hard-boiled eggs aren’t easy to keep cool and fresh. Our bars are full of protein, and super easy to eat on the go!
Eat more fruit throughout the day:
So many mamas skip the benefits of whole fruit because they are trying to cut carbs. Cutting out carbohydrates that are full of nutrients can be detrimental to a successful breastfeeding diet. Fruit is full of vitamins, minerals, fiber and antioxidants that are huge benefits to milk supply. Fruit is also very filling, and a healthy way for your brain to get glucose quickly when it needs it.
Many breastfeeding mamas crave sugar because their brain is tired. A tired brain loves glucose. Instead of reaching for the chocolate or ice cream, grab an apple, berries or banana. The extra fiber helps slow the glucose impact, and fill you up way more than a candy bar. The extra nutrients will support hormonal function and ensure your body can continue producing milk.
We’ve added blueberries into our protein powder because of the powerful nutrients and antioxidants they offer. Many of our shake recipes are full of fruit because frozen and fresh fruit blend so well and make such a delicious smoothie.
Add in milk-boosting foods that are weight loss friendly:
There are more healthy foods you want to have in your diet weekly, so you can ensure you are encouraging your milk supply. These foods are:
- Sweet potatoes
- Pumpkin seeds
- Chia seeds
- Flax seeds
Eat some of these foods every day. Have sweet potatoes cooked and ready in the fridge, and small bags of pumpkin seeds ready for grabbing. Hard-boiled eggs are also a quick and easy grab during the day, and they offer a lot of protein, healthy fats, and other amazing nutrients like vitamin B12 (which is also in our protein powder!), which is super important to energy levels and milk supply.
By adding these foods into your diet every day, you will fill up on healthier foods, making you less likely to eat all the other foods. All of the foods on the list have fiber or protein, which can help make you feel full. Eating until you feel full can really help eliminate the sugar cravings that may be difficult later.
You may also like: The Meaning Behind Sugar Cravings While Breastfeeding
By following these 5, milk-boosting tips, you will also help yourself lose the baby weight! Weight loss while breastfeeding can happen, and you don’t have to wait until you’re done breastfeeding to get back in shape. If you want even more information on nutrition and weight loss while breastfeeding, some of our other posts might be super helpful too!
How A Nursing Mother Can Lose Weight Safely
How To Lose Weight Naturally While Breastfeeding; No Diet or Exercise
How To Lose Belly Fat While Breastfeeding
How Protein Can Eliminate Belly Fat While Breastfeeding
Apple pie overnight lactation oats are AMAZING for a quick breakfast you can grab in the morning, that tastes like dessert! Full of flavor and sweetness, you would never guess that this breakfast is low-carb, nutrient-dense, high in protein and REALLY good for your milk supply.
If you are struggling to lose weight while breastfeeding, our smoothies and overnight oats recipes are FANTASTIC to keep you full all day, while also encouraging your milk supply. We have a pumpkin pie lactation overnight oats recipe as well, so you can make a couple different kinds at the same time!
Overnight Apple Pie Lactation Oats With Protein:
Overnight Apple Pie Protein Lactation Oats
Delicious apple pie lactation oats that are full of protein, and perfect for a quick breakfast to boost your milk supply all day.
- 1/2 scoop Milk Dust
- 1/4 cup Instant oats
- 1/2 cup Chopped apples (any variety)
- 3 tbsp Coconut yogurt (or yogurt of choice)
- 1/4-1/2 cup Almond milk or milk of choice
- cinnamon to taste
Start with your oats and Milk Dust at the bottom of the jar. Add apples on top, then the yogurt. Sprinkle your cinnamon on the yogurt, then pour your milk over the mixture. You can mix by shaking with the lid on tight, or stir before putting in the fridge. Refrigerate over night to enjoy in the morning.
Try pairing this with our lactation chai latte in the morning, and your milk supply will be soaring all day!
Don’t forget to make the pumpkin pie overnight lactation oats too!
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!
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!!
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 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!
- 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!
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.
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.
Chai Lactation Latte To Increase Milk Supply:
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.
- 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!
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!