The Quick Guide to Intermittent Fasting For Breastfeeding Mothers

I was thinking of what to blog about when I ran into a question on a Facebook group about intermittent fasting for breastfeeding mothers and I couldn’t believe I hadn’t thought about it myself! Gosh!

Intermittent fasting is not only perfectly safe while breastfeeding, it can also be a great way to help you lose your baby weight.

Intermittent fasting itself will not affect your milk supply if you properly nourish yourself during your eating window of time and it can really help your body let go of fat while keeping up a healthy milk supply.

In fact, some people practise intermittent fasting without even knowing they are especially those that have their busiest hours between 6am to 1 pm.

Anyway, here we go!

I’m going to run through what intermittent fasting is, how it is beneficial to losing weight while breastfeeding. I’m also going to share some important tips to practice intermittent fasting safely while breastfeeding and how I specifically practice intermittent fast, so you have a real-life example.

After all, I’ve had 3 babies, which I all nursed! Pregnancy and breastfeeding was a huge part of my life for 6 years.

Note: You should speak with your doctor first about dieting while breastfeeding, but, in general, it should be safe as long as your milk supply is well established.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer.

You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm.

Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.

Intermittent fasting is actually fairly easy to do, despite what you may think. Many people report feeling better and having more energy during a fast.

Hunger is usually not a big issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time.

No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. You can also take supplements while fasting, as long as there are no calories in them.

Types of Intermittent Fasting For Breastfeeding Mothers

Intermittent fasting has become very trendy in recent times, and several different types/methods have emerged.

Here are some of the most popular ones:

• The 16/8 Method: Fast for 16 hours each day, for example by only eating between noon and 8 pm.
• Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
• The 5:2 Diet: During 2 days of the week, eat only about 500–600 calories.

Then there are a few other variations.

Intermittent Fasting Timetable for Breastfeeding Mothers

The 16/8 method is the most commonly practised type of intermittent fasting and it’s the best type for nursing mothers.

It involves fasting every day for 14–16 hours and restricting your daily eating window to 8–10 hours. Within the eating window, you can fit in two, three, or more meals.

This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan.

Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours.

It’s generally recommended that women only fast 14–15 hours because they seem to do better with slightly shorter fasts.

For people who get hungry in the morning and like to eat breakfast, this method may be hard to get used to at first. However, many breakfast skippers instinctively eat this way.

You can drink water, coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger.

It’s very important to primarily eat healthy foods during your eating window. This method won’t work if you eat lots of junk food or an excessive number of calories.

How is Intermittent Fasting Beneficial to Breastfeeding Mothers?

Whether you are fasting or not the major benefit you gain from Intermittent fasting for breastfeeding mothers is increased sensitivity to insulin.

Why insulin sensitivity matters?

Well, insulin sensitivity matters to improve your wellbeing in several ways:

• More energy
• Better mood
• Fewer cravings
• Better sleep

Doesn’t it sound good? How do you think increased insulin sensitivity help with all of that? I know you may be wondering.

Insulin is said to be the mother of all hormones because your body needs to produce more insulin when it can’t effectively utilize and convert glucose to energy to achieve the same result. Resulting in sugar staying in the blood for a longer period.

However, this may lead to type 2 diabetics for some people but for others, it leads to unpleasant symptoms like irritability and fatigue.

For breastfeeding mothers, giving your body a break can put more energy into creating breast milk because digestion takes up energy and work. If you are eating enough nutrients to support breastfeeding, then this is a great scenario for allowing your body an opportunity to use fat stores to create breast milk.

Our bodies store fat while we are pregnant for lactation and by allowing your body time to tap into those fat cells, you are allowing it to use them.

Of course, you can still use your fat cells by snacking and not intermittent fasting, but this is a great way to break a weight loss plateau! Your fat cells are also made up of various components, which can include water, fat and nutrients. These all go straight to baby’s milk!

Can I do Water Fasting While Breastfeeding?

It depends on how long you want to practice your water fast. Traditionally, a water fast is an extended fast and can last anywhere from 24-72 hours.

Since you should not lower your daily caloric intake with anything less than 1,500 calories while breastfeeding. Extended water fasting would not be advisable during breastfeeding as it could lower your milk supply or have an impact of nutritional makeup of your breast milk.

Because your body needs a lot of calories while breastfeeding, it is important to consume enough food your body needs to sustain your baby. However, depending on which approach of intermittent fasting you choose, you may experience a decrease in milk supply.

Read Also:

• How to Reduce Belly Fat After Delivery: 10 Effective Tips you’ve Never Heard Of
• The Ultimate Weight Loss Guide For New Mums

10 Tips For Breastfeading Mothers Practicing Intermittent Fasting

I know a lot are running through your mind right now, right? Hang in there!

The following tips will ensure you don’t experience a decrease in milk supply, fatigue from lack of food while practising intermittent fasting:

• Don’t indulge in a modified fast

What is it? Modified fasting involves eating very little amounts of food on fasting days. Some modified fasts restrict intake on fasting days to 20 per cent to 25 per cent of needed calories. Others advocate limiting intake on fasting days to only 500 calories but on non-fasting days, you resume your regular, healthy diet.

I strongly discourage this practice for nursing moms because your body is screaming it needs more food. Its protection mechanism! And if you ignore and push further, chances are that lactating will decrease.

Eating proper nutrition while breastfeeding is your most important job, especially when trying to lose weight. Basically, you want to eat nutrient-dense foods during your eating time. If you do this, your body will have all it needs to keep up your milk supply while intermittent fasting. It is super important to eat foods that are high in fibre, protein and fat.

• Start gradually

When stating intermittent fasting, restrict your eating period to 12 hours during the day meaning fasting for just 12 hours, but eat whenever you are hungry during this period. After a week, if things are going well, you can increase to 14 hours a day (that means you have 10 hours eating period) and see how it goes. Start slowly!

• Don’t fast longer than 16 hours each day

I don’t recommend breastfeeding moms fast more than 16 hours each day. I also wouldn’t recommend that you jump to start fasting for 16 hours a day right away. Make sure you move slowly, increase your fasting window by 1 or 2 hours every 1 or 2 weeks and don’t go over 16 hours.

• Stick to 3 meals day

Even if you decrease your eating window let’s say you have been doing 12 hours fast and want to try 10 hours and even 8 hours ensure you still eat 3 meal a day. A nursing mom requires at least 1,500 – 1,800 calories per day to maintain adequate milk supply.

So, as long as you are meeting your calorie needs every day, you should not experience any drop in milk supply. Keep your calories in a healthy range to maintain milk supply! This is very important for mama’s and baby’s health.

However, note that calorie intake is not the only factor that impact on milk supply, demand and hormonal signals plays a key role too.

• Eat a moderate amount of clean carbs

Intermittent fasting for breastfeeding mothers also go well with the keto diet and many women have testified to its effectiveness.

However, you should not eat a strict low-carb diet, as it can – in extremely rare cases – be potentially dangerous when breastfeeding.

When breastfeeding, extremely low carb intake can lead to a dangerous condition called ketoacidosis, in rare cases.

 To be safe, you may want to consider instead a liberal low-carb diet, with at least 50 grams of carbs per day.

One way to make sure you get enough carbs is to add three fruits per day or extra servings of root veggies, to an otherwise strict low-carb or keto menu.

• Stay hydrated with water.

Staying well-hydrated is an important key to any weight loss plan.

 Water is the best choice, though it is important to occasionally drink electrolyte enriched products to maintain a healthy balance of sodium, chloride, and potassium. Try to avoid consuming diet drinks and drinks made with artificial sweeteners.

Some studies have shown a potential link between artificial sweeteners and an increased appetite and over-consumption.

You can add fruits (strawberries), vegetable (cucumber) and herbs like mint to your water for variety!

• Get more sleep.

Easier said than done with a new baby! I feel you on that, but getting more sleep is definitely associated with more compliance with a weight loss plan and better weight loss results.

If you can’t get more sleep, at least try to get better quality sleep

• Exercise

Squeeze in exercise when you can. Losing weight is not all about what’s goes on in the kitchen. This being said, don’t try to kill yourself in the exercise department with a new baby.

There is just no need, but exercise can help increase your calorie deficit, improve your mood, and it is good for your heart. Try  simple exercises like walking, swimming and yoga.

Make sure you get cleared by your health care provider before you start exercising. The goal is to move more and eat less

• Listen to your body

It is important to listen to your body, your body will tell you what you should and shouldn’t do.

Learn to pay attention to your hunger signals, energy level, sleep, mood etc. and make adjustments when needed.

In my own cause, when I tried to do a modified fast, I felt terribly hungry and uncomfortable and has to stop.

• Don’t stress about postpartum weight loss.

Stress is a diet destroyer. It can lead to increased cravings, make you make unhealthy choices, and cause you to overeat.

Having a new baby is stressful enough, so don’t put too much pressure on yourself to lose the baby weight.

The weight will come off, just focus on keeping your stress level under control.

Will fasting shortened your energy level?

In my experience, in the beginning, I struggled with crankiness and headaches. After a short period, I experience an increase in energy levels and I give a lot of credit to intermittent fasting.

My body adjusted after the second week (although the time frame might differ from persons to person) at which time I started seeing improvements.

Note: If you feel light-headed when you’re hungry, add some cream to your coffee, it will even out over time.

Conclusion

In conclusion, these are basically what I did right after each baby and it became a habit. But, one thing I never do is go hungry. I can’t stand being hungry, so if I am hungry hours earlier than I normally eat, I JUST EAT!

When you are breastfeeding, your caloric needs can change a bit, you can snack on avocadoes, nuts, veggies and protein shakes. Have a small snack every hour, till you get to your big mealtime if you can. Otherwise, just eat earlier and end earlier.

The great thing about intermittent fasting is that it will help you learn what real hunger is, versus a craving.

This can be such an important lesson and you will understand when your body actually needs nutrients! Then, you will know you need to eat solid, nutrient-dense food. There is nothing wrong with eating, it’s eating foods that don’t offer a lot of vitamins and nutrients that is the problem.

Have you tried intermitted fasting while nursing a baby? Kindly share your thoughts so other nursing moms can learn.

Intermittent fasting for breastfeeding mothers is highly recommended.

Happy fasting and breastfeeding, mamas! lol