Pregnancy and breastfeeding: where to pause the method

First trimester — calories as usual, second — plus 300, third — plus 450. This is one additional dish, not doubling. Protein 1.5-1.8 g/kg: it builds the baby's tissues and preserves your muscles. Fats are essential — the baby's brain and your hormones are made from them: fatty fish, eggs, avocado, oil. Carbohydrates — vegetables, berries, a little starchy vegetables and grains if desired: strict restriction to ketosis during pregnancy has not been studied for safety, so it is not practiced. Sugar and flour — still no: gestational diabetes affects one in ten pregnant women, and low sugar intake is its best prevention.

Breastfeeding uses 450-500 kcal a day — more than pregnancy. This is the only period when a calorie deficit harms two people at once: milk supply decreases, and weight often does not come off because the body holds on to reserves under stress. Eat your usual amount plus 450-500, drink 3 liters of water, and consume salt as usual. A low-carb plate is fine: protein, fats, vegetables, and berries. Ketosis — no: ketones enter the milk, and safety has not been proven. Fasting — no. For most women, weight comes off on its own during months 6-12 of breastfeeding if their diet consists of whole foods and they get at least some sleep.

With an uncomplicated pregnancy, strength training with light weights and walking are permitted and beneficial, with a doctor’s approval. After giving birth, for the first 8-12 weeks, do only pelvic floor exercises and walking. Then bodyweight squats, followed by weights. Jumping and running should wait until the pelvic floor and diastasis have been checked. Haste here costs more than waiting.