Healthy Diet During Pregnancy
A healthy diet and good, healthy activity go hand-in-hand for a safe pregnancy unless doctors suggest otherwise. Still, eating a well-balanced diet during pregnancy can only be good and healthy for the baby and the mom.
- Personalized workout plan, crafted to fit your individual requirements and goals
- An individualized post-pregnancy meal plan focused on restoring vitamin deficiencies from nutrient-rich foods
- Valuable and reliable articles to clear your doubts and support you throughout the journey
- Prenatal and postnatal workouts no equipment needed
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It is always good to eat well and sleep enough. You shouldnt lose weight during this time. There are many free diets you can follow available on the internet, but pregnant moms should consult their doctor before following any of them.
Make use of a well-planned system that includes the best diet for you and your baby and the safest combination of exercise and prenatal vitamins. This can be done by joining the fitMom program which comes with a wide range of plans that will suit you.
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Can Keto Help Fertility In Those With Pcos
Aside from fat being a necessary component of reproductive hormones, women with PCOS are interested in keto for another reason when it comes to fertility.
PCOS and insulin resistance tend to go hand-in-hand, and chronically elevated insulin and blood sugar levels contribute to inflammation. The thought behind keto for PCOS infertility is that decreasing the amount of glucose entering the bloodstream will reduce insulin and inflammation levels.
In an extremely small pilot study, 2 of the 4 women who followed a medically prescribed keto diet for 6 months, followed by a non-keto yet low-carb diet were able to achieve pregnancy . The results of this study look promising, but the study is very small and doesnt tell the full story.
Other important aspects to improving fertility in PCOS include exercise, eating antioxidant-rich foods, and ensuring adequate and regular nutrient intake which can include carbohydrates.
The latter two will help provide the body with a slow and manageable release of glucose in order to prevent the body from feeling undernourished and compensate with the release of cortisol, worsening the inflammatory cycle .
So while there is some limited evidence that high-fat diets might boost chances of conception in women with PCOS, keep in mind that this research is new, the studies are small, and that the women in the studies were part of a program that provided close medical monitoring for safety.
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Sep Is A Keto Diet Safe During Pregnancy
What is a Keto Diet?
A Keto Diet, short for Ketogenic Diet, consists of 75% fats, 15-20% proteins, and > 10% carbohydrates. While other diets would reduce complex sugars like white bread and pasta, Keto Dieting cuts out all carbs, including most fruit and vegetables, cereals, and grains.
This diet has become really popular in recent years as it is believed to increase energy and reduce the risk of diabetes while losing weight. This comes about as carbs are the bodys preferred energy source when we run out of carbs to burn, we instead burn fat to produce ketones in a state called Ketosis. This state can lead to weight loss.
Is Keto Safe During Pregnancy?
While on paper, this all sounds fantastic, there is still very limited research into how the Keto Diet works in humans and any long-term effects associated with Keto dieting. There is not a lot of clinical research on the effects of Keto Dieting in humans, and no research, at my time of writing, that has involved pregnant women. In animal studies, altered growth rates of organs and structures were observed in the embryos of pregnant mice, fed a Keto Diet. Experts have stressed that the premise of Keto diets to swap out glucose as energy source for Ketones is a big red flag in child development as glucose is the primary source of energy in babys development.
But what about Gestational Diabetes?
So, how should I approach my diet during pregnancy?
The Calorie Count-up
So what foods?
The Short Answer Is Probably Not
Keto causes several significant dietary restrictions including, but not limited to:
- Fruit consistently linked with enhanced fertility and reduced risk of miscarriage .
- Some vegetables I mean, any diet that limits veggies I am skeptical of!
- Wholegrains such as oats, wholegrain bread, brown rice, quinoa these foods have been linked with enhancing endometrial thickness to support implantation and provide iodine and folic acid when fortified too, super important before and during pregnancy .
- Legumes, beans and pulses rich in soluble fibre, plant protein and antioxidants. Eating more plant protein each day instead of animal protein has been linked with optimal fertility in some research .
- Dairy foods rich in calcium, phosphorus and a source of protein, getting adequate calcium to support bone health before pregnancy may be challenging without very thorough dietary planning.
So, as you can see, some of my favourite foods that feature on my pre-conceptionlifestylechecklist , are well and truly missing! This may mean you are missing out on critical nutrients when trying to conceive, including fibre, B vitamins like folic acid, calcium, phosphorus and more!
It is ideal to be meeting your daily nutrient targets from food with a little help from a prenatalsupplement each day at least 1-3 months before you conceive, and the ketogenic diet may make it harder for you to do so.
Speaking of pregnancy
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Metabolic Status Of Pre
Average body weight and blood glucose of KD female mice did not statistically differ from those of SD female mice prior to mating. However, prior to mating, the serum ketone and cholesterol concentrations of KD female mice were significantly elevated, and their serum triglyceride concentrations were significantly lower compared with those of SD female mice , as anticipated for the KD diet .
Tracking Blood Sugar For Gestational Diabetes
Tracking blood sugar is the key to managing gestational diabetes. And with the benefit of modern technology, its a snap.
At home-testing entails a finger prick, the insertion of the test strip, and a subsequent blood glucose readout. Its that simple.
An accurate and affordable device such as the Keto-Mojo meter makes life even easier by storing your readings in an app for long-term management. The Keto-Mojo meter also measures ketones, which is useful if youre tinkering with the Keto diet. You can also sync your Keto-Mojo device with the Carb Manager app to effectively track your health metrics along with your macros.
Here are the recommended blood glucose targets during pregnancy:
- Fasting glucose: at or below 95 mg/dL
- 1 hour after eating: between 130 and 140 mg/dL
- 2 hours after eating: under 120 mg/dL
What strategies can help you achieve these targets? Keep reading.
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Keto For Medical Conditions
Doctors and dietitians may recommend the keto diet to treat epilepsy, diabetes and PCOS in non-pregnant women. If youre on a medical keto diet, you may wonder if you can continue on the diet during pregnancy.
Ward still advises against keto in this situation but recommends working with a dietitian to come up with an eating plan that makes sense in these cases. In the end, the safety of the baby is paramount. You only have one shot at giving your baby the best start in life, says Ward.
Berger concurs: With pregnancy, caution is always prudent, so until the safety of maternal ketosis is proven, I would not recommend this diet.
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Yet Healthy Ketotm Emphasizes Nutrient
Keto is typically a very nutrient-dense diet filled with healthy fats and moderate protein. The version I recommend, my Healthy KetoTM, has lots of vegetables in addition to fats and protein, to ensure youre consuming an adequate amount of essential nutrients.
How could eating this way be unhealthy for a fetus or infant?
On the keto diet, your focus is on reducing carbs to keep your blood sugar and Fat Storing Hormone levels low. Doing so potentially sets up your babys body to be able to regulate their own blood sugar and Fat Storing Hormone levels, lower their potential of being too large because of maternal diabetes, and reduce their risk of obesity.
Yes, there are articles stating that a low-carbohydrate diet is dangerous to a fetus however, if you read the details youll discover that the articles mostly regurgitate outdated nutrition advice based on the guidelines in the food pyramid that have been shown to be unhealthy. They recommend far too many servings of carbs and dairy, and far too little healthy fat.
Plus, of course, the pyramid contradicts a healthy ketogenic diet.
When I dug into the research, I discovered that most of the articles assumed you were going on keto while pregnant to try to lose weight, something I think we can all agree is the wrong focus.
And you know something? Theres a recommended food for your baby thats actually harmful. Keep reading this may surprise you.
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Keto And Pregnancy: Is Ketosis Safe During Pregnancy
Keto and Pregnancy: The Keto Diet has been popular for a while now and its effectiveness in helping people lose weight has been demonstrated time and time again.
The Keto diet restricts the intake of carbs but encourages a high-fat diet. Is the Keto diet safe during pregnancy? As an adjunct treatment for epilepsy or seizures disorders, keto diets have been used since the 1920s.
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Risk For Pregnant Women: Nutrient Deficiencies
Reaching the fat-burning state isnt as simple as it sounds. Even if youre not pregnant, it can be difficult to follow the keto diet correctly, or even know if youre in ketosis.
Carbs are a huge no-no in this diet including fruits and most vegetables, which have natural sugars. Eating too many can give you more carbs than keto allows. Just 1 cup of broccoli has about 6 g carbs, for example.
But pregnant women need brightly colored fruits and vegetables rich in vitamins, iron, and folate to nourish their growing baby. Vegetables also have fiber a known possible deficiency while on keto that can help with pregnancy constipation.
In fact, some nutrition experts recommend that anyone on a keto diet should take supplements.
If youre eating a keto diet you might have low levels of:
A prenatal vitamin a necessity during pregnancy does provide extra nutrients. But its best to get these vitamins and minerals in foods, too. During pregnancy you need even higher doses of these nutrients as you and your baby grow rapidly.
Not getting enough of some vitamins and minerals can lead to problems in your babys growth and development. Vital nutrients for your baby include:
- vitamin D for healthy bones and teeth
- vitamin E for healthy muscles and blood
- vitamin B-12 for healthy spinal cord and nerves
- folic acid for a healthy spinal cord