The question of whether keto is safe for baby during pregnancy and development, is an entirely different post subject in itself, so I won't touch on it too much here! This article will simply address the most frequent questions I get from women who have already done the research and want to pursue a healthy, keto lifestyle during their pregnancy. After much research, I feel safe in my decision and that the benefits of the keto diet during pregnancy are overwhelmingly positive. However, I STRONGLY encourage you to research this thoroughly before making your own decisions.
I can personally testify that following the keto diet throughout my first pregnancy was absolutely the best choice for me, and I hope that perhaps my journey will help you discover and decide whether it is also the right choice for you and your pregnancy!
Question 1: What are your macros?
Naturally, this is a common question even for non-pregnant people. However, there are some points to mention that specifically pertain to pregnant folks and keto.
Typical keto macros revolve around your net carbs for each day, which is arguably the key thing to be tracking when it comes to maintaining ketosis. The average keto dieter strives to take in around 20 grams or fewer of carbohydrates per day. I personally have found that after years of following the keto diet, I am able to get closer to 50 grams of net carbs per day and still maintain ketosis. I would highly recommend this higher level of carb intake for pregnant women, as it allows for greater variety in terms of nutrition, and offers more flexibility when it comes to incorporating things like berries, yogurt, more veggies, etc. Always remember that your number one priority right now is fueling your body and baby with the healthiest and most nutrient-dense foods that you can. And if that means that strict ketosis is not an option for you, following a low-carb diet with a wide variety of whole foods will still provide you with a ton of health benefits during your pregnancy!
Next in line of importance is your fat intake, which should be about 65-75% of your caloric intake each day. Lastly is protein, which should take up the remainder of your calories. I find that as long as I am watching my net carbs, the macros/percentages for my fats and proteins naturally fall into place.
Essentially, this is an experiment of trial and error. If you are able to increase your daily carbs, I strongly encourage you to do so, simply so you can include more variety in your diet.
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| graphic courtesy of bodybuilding.com |
Question 2: What are you eating?
I get this question all the time. Once again, from non-pregnant people as well. It is a common misconception that people who follow a ketogenic lifestyle live off of butter and bacon, which could not be further from the truth. Those things do, of course, fit nicely into the keto diet, but that is keto done wrong. You would be doing yourself an extreme disservice if the only foods you are consuming is fatty meats and butter.
Other options to include in your diet are avocados, eggs, nuts (almonds, walnuts, pecans), seeds (pumpkin, sunflower, chia, flax), coconut oil, olive oil, low sugar/all natural peanut butter, berries (blackberries, raspberries, strawberries, blueberries), plain/full fat/low-sugar greek yogurt, full fat cheese and dairy, almond flour or coconut flour for baking keto friendly foods, TONS of veggies like asparagus, broccoli, cauliflower, Brussels sprouts, peppers, onions, cucumber, radishes, green leafy veggies (spinach, kale, romaine, etc.), mushrooms, and soooo much more! That is keto done right! As with anything in life, especially your nutrition, use common sense. Incorporate a wide variety of these nutrient dense whole foods and your body will thank you! Keto isn't about eating zero carb- it is about choosing healthy, whole food, unprocessed, high fiber sources for those carbs.
Question 3: What about carb ups/carb refeeds?
Anyone that knows me knows that I love me a good carb up! I have been, and have remained throughout pregnancy, extremely physically active. I lift heavy 4-5 days a week and regularly incorporate traditional and HIIT cardio into my regimen. For this reason, I do opt for fairly regular carb refeeds. I personally choose to do them every weekend, for one or two days, depending on how my body is feeling. I am usually able to be back into ketosis within a day and half afterwards. Again, this frequency may or not work for you depending on your activity level and how long you have been in ketosis.
NOTE: Do not use these carb ups as an excuse or opportunity to gorge on crappy foods. Focus on whole foods like oatmeal, fruit, sweet potatoes, whole grains, etc. Think of it as just another opportunity to provide your body and baby with loads of amazing nutrients!
That being said, if you want to indulge in something during your carb up, for the love of God do it! Pregnancy is hard. You may be battling cravings and feeling stress in ways you never have before. This is one of the most trying times physically, mentally, and emotionally for most women, so cut yourself some slack. As long as you are able to control yourself and recognize that those little indulgences are simply treats and should not be the primary focus of your carb ups, you'll be fine! You'd be amazed at how far a little controlled indulgence can go towards saving your sanity during these 9 months! ;) As always, just be conscientious and make smart choices. It's all about balance.
I hope this can help provide some answers to your keto pregnancy questions. Feel free to contact me if you have any questions not discussed in this article! Email: theketocure@gmail.com
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