Being in a calorie deficit, which means consuming fewer calories than you burn, is generally not recommended during pregnancy. Pregnancy requires additional calories and nutrients to support fetal growth and development. However, some mild calorie restriction may be appropriate in certain circumstances under medical supervision.
Quick Answers
– Most experts recommend eating at maintenance or a slight surplus during pregnancy, not a deficit.
– A deficit of 500 calories or more per day is not advised as it may restrict critical fetal growth and development.
– Mild calorie restriction of 100-300 calories below maintenance may be okay for overweight/obese women, under medical guidance.
– Focus should be on eating a high quality, balanced diet with plenty of key nutrients.
– Weight loss is not the goal of pregnancy – supporting a healthy baby is.
What is a Calorie Deficit?
A calorie deficit simply means consuming fewer calories than your body burns each day. To determine your maintenance calories, you first need to calculate your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body burns daily including:
- Basal Metabolic Rate (BMR): Your resting metabolic needs for basic functioning
- Physical Activity: Calories burned through movement, exercise, etc.
- Thermic Effect of Food: The energy required to digest the food you eat
Once you know your TDEE, you can aim for a calorie deficit by eating fewer calories than that number. For example, if your TDEE is 2,000 calories, eating 1,500 calories per day would put you in a 500 calorie deficit.
Is a Calorie Deficit Safe During Pregnancy?
In most cases, being in a significant calorie deficit during pregnancy is not recommended. Pregnancy increases a woman’s calorie and nutrient needs to support fetal growth and development. Consuming too few calories and nutrients could potentially lead to:
- Inadequate weight gain
- Nutritional deficiencies
- Smaller or growth-restricted babies
- Preterm delivery
- Low amniotic fluid
Most experts advise against cutting calories by more than 10% of maintenance needs during pregnancy. This would equate to roughly a 100-300 calorie deficit for most women. Larger deficits are not considered safe for fetal health.
Recommended Calorie Intake During Pregnancy
The recommended calorie intake during pregnancy depends on your pre-pregnancy BMI as follows:
| Pre-Pregnancy BMI | Recommended Calorie Intake |
|---|---|
| Underweight (less than 18.5) | +340-450 calories/day in 2nd and 3rd trimester |
| Normal weight (18.5-24.9) | +340-450 calories/day in 2nd and 3rd trimester |
| Overweight (25.0-29.9) | +200-340 calories/day in 2nd and 3rd trimester |
| Obese (over 30) | +100-300 calories/day in 2nd and 3rd trimester |
As you can see, calorie needs increase gradually over the course of pregnancy, with the greatest increases in the second and third trimesters. An additional 100-450 calories per day is considered sufficient for most women.
When Can a Deficit Be Okay?
There are a few circumstances where a mild calorie deficit may be appropriate for some women under medical supervision:
- Overweight or obese: Women who are overweight or obese entering pregnancy often require less of a calorie increase. A deficit of 100-300 calories below maintenance may be reasonable if approved by a doctor.
- Excessive weight gain: If weight gain becomes excessive, a small deficit may help slow gains to recommended levels (25-35 lbs total).
- History of gestational diabetes: Modest calorie restriction may help reduce risk of developing gestational diabetes.
- Carrying multiples: Some doctors allow a deficit for women carrying twins/multiples who require exceptional weight gain (50+ lbs).
In these cases, any deficit should be mild (no more than 300 calories below maintenance needs) and approved by a medical provider. Severe restriction is never advised.
Focus on Nutrition Density
Rather than focusing on calories alone, it is most important to focus on eating a balanced diet full of nutritious foods during pregnancy. The key is getting all the vitamins, minerals, protein, healthy fats, fiber and fluids required for mother and baby’s health – not restricting calories.
Some tips for healthy, nutrition-dense eating include:
- Emphasize whole, minimally processed foods like fruits, veggies, lean proteins, nuts, seeds, whole grains, beans, lentils, etc.
- Choose a variety of colorful fruits and vegetables to get a wide range of vitamins and minerals.
- Include lean proteins like chicken, fish, eggs, beans, yogurt, etc. to support growth.
- Eat regular, well-balanced meals and snacks – don’t go too long without eating.
- Stay hydrated with plenty of water and other fluids daily.
- Be mindful of sweets, processed foods and empty calories.
- Take a prenatal vitamin to fill any potential nutrient gaps.
Focusing on nourishing, wholesome foods will help ensure you meet increased calorie and nutrient needs during pregnancy for optimal fetal development.
Other Ways to Promote Healthy Weight Gain
If you are concerned about excessive weight gain during pregnancy, there are some healthier strategies beyond calorie restriction to promote appropriate gains:
- Exercise regularly: Get clearance from your doctor, then aim for 150 minutes per week of moderate activity like brisk walking.
- Drink plenty of water: Stay well hydrated, which can reduce water retention and bloating.
- Be mindful of portions: Enjoy all foods in moderation without going back for extra large second helpings.
- Watch snacking: Curb excessive snacking and aim for planned snacks with protein and nutrition.
- Manage stress: Unmanaged stress can increase cortisol and drive excess weight gain.
- Get enough sleep: Aim for 8+ hours per night, as poor sleep is linked to higher weight gain.
- Weigh regularly: Track your weight monthly with your provider to catch excessive gains early.
Focusing on healthy behaviors may allow you to gain weight within recommended guidelines without strict calorie restriction.
Special Considerations
It is important to note that some women may be advised to restrict calories more significantly during pregnancy due to special medical circumstances. For example:
- Women carrying multiples (like twins) are at higher risk of excessive gains and may need more stringent restriction.
- Women who are diagnosed with gestational diabetes may require calorie control as part of medical nutrition therapy.
- Women with severe obesity (BMI over 35) may benefit from some restriction to avoid complications.
In these special medical situations, working closely with your doctor is important to determine safe calorie intakes and weight gain goals based on your health profile.
Conclusion
In most healthy pregnancies, moderate calorie restriction is not recommended, as pregnancy demands additional energy and nutrients. Consuming too few calories can potentially impair fetal growth and development.
However, some mild restriction of 100-300 calories below maintenance may be acceptable for overweight/obese women or those at risk of excessive gains, under medical guidance. Priority should be getting optimal nutrition, not limiting calories.
With your doctor’s approval, very moderate deficit combined with exercise, hydration and mindfulness around food may help support healthy gains without endangering you or your baby. But severe cuts are never advised – fueling your pregnancy properly is key.
