Can you do keto while pregnant?

If you are pregnant or breastfeeding, here are some recommendations that will help:

  • Eat micronutrient dense foods every day. The most nutrient-rich foods are pasture-raised organ meat, wild-caught sardines and salmon, and low-carbohydrate vegetables like spinach, kale, and broccoli. During early pregnancy and prior to conception, foods higher in folate, such as liver and dark leafy greens, are essential. Vitamin D (high in beef liver and sardines), iodine (high in seaweed and raw cheeses), and DHA (high in sardines and fatty fish) are essential as well.
  • Increase your protein intake. You should aim to eat between 1 and 1.2 grams per pound of lean mass throughout pregnancy and breastfeeding. Use our keto calculator to help you figure out the right amount of protein for you.
  • Up your carb and fat intake later in pregnancy. Later in the pregnancy and while breastfeeding, consume an extra 30-50g of carbs from fruit and dark green vegetables per day to aid milk production. Adding in extra calories from fat (300-500 calories worth) may be helpful as well.
  • Consult your healthcare practitioner before making changes. It is important to always work together with your doctor to ensure the best health for you and your child.
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