Intermittent fasting is a great practice to lose weight. However, it is not an easy regime to follow. Intermittent fasting requires you to periodically fast for some time and eat for some. It can be easy for some of you and equally tough for others.
As it has been adopted by some renowned celebrities, it has become massively popular among the common people too.
The widespread popularity of IF has raised many concerns among the people, especially women. One of the key concerns of ladies today is if intermittent fasting is good while breastfeeding or pregnancy.
Well, there are various aspects to analyze for answering that question. But, yes, intermittent fasting is safe if you are breastfeeding or you are pregnant.
IF and Breastfeeding
If you analyze the religious practices, intermittent fasting is a part of some religions. For example, the month of Ramadan. Muslims fast for the entire day and eat only in the evening. If you are following such a regime and are breastfeeding, you need to ensure that you consume enough to support your little one.
An increase in body weight is pretty evident during pregnancy, and losing it after and during breastfeeding may be slow. You don’t have to worry about the slow process. It is natural, but it is only beneficial if you are consuming enough.
The term enough here means that your body has enough energy to support you and provide nutrition to your baby. The best intermittent fasting method that you can follow during your breastfeeding period is 12:12.
The details of the fasting method will be revealed later in the article. For now, you need to know that in this fasting regime, you have to fast for 12 hours and eat in the other 12 hours. Moreover, you need to ensure that you consume at least 300-600 calories per day.
IF and Pregnancy
It is pretty obvious that your weight increases during pregnancy. It is not under your control but how much it increases is under your control. If you are expecting a baby and want to keep your weight controlled, it is necessary to pay close attention to your eating habits.
For example, if you are in the pregnancy phase, you have to ensure that you consume only 200-500 additional calories from your regular routine. On top of that, consider eating food items that have protein and less fast-absorbing carbohydrates.
Just like breastfeeding, the ideal fasting regime for pregnant women is 12:12. It can offer your numerous health benefits apart from weight loss.
The 12:12 Fasting Regime
The 12:12 fasting plan is one of the simplest fasting plans that anyone can follow. The fasting routine expects you to fast for 12 hours and eat in the remaining 12 hours.
You can select any 12 hours of the day for fasting. For example, you can fast from 8 pm to 8 am the next morning. This means that you will have your dinner at 8 pm and breakfast at 8 am. You can also have a light snack at 10 pm if you feel hungry.
If you are pregnant or are in the breastfeeding phase, you can follow the same time frame as above. However, you need to ensure some things!
- Eat your dinner 3 hours before your sleeping time.
- Consume breakfast one hour after waking up.
Fasting Tips While Breastfeeding!
Fasting can be a bit tricky for some ladies, especially if you are new to it. Here are some tips that will make intermittent fasting easier for you while breastfeeding.
Drink Lots of Water
The first and the most important tip is to drink lots of water. Drinking water will not only help you stay hydrated but will also help in flushing out toxins from your body.
Eat Healthy Foods
While following any diet plan, it is necessary to consume healthy foods. The same rule applies to intermittent fasting as well. You need to eat healthy and nutritious foods that will help in the growth and development of your baby. Pregnant or breastfeeding women can focus on eating food items like
- Protein-rich foods like eggs, fish, nuts, seeds, etc. (twice or thrice a day)
- Fruits (twice a day)
- Include vegetables and whole grains in your daily diet, such as whole-wheat bread, cereal, pasta, etc.
Avoid Junk Foods
Junk foods are loaded with empty calories and are of no use, especially when you are breastfeeding. Therefore, it is advisable to avoid junk foods and opt for healthy snacks instead.
Exercising is important for every mother, regardless of whether she is breastfeeding or not. Exercising will help in boosting your energy levels and will also promote weight loss.
Get Enough Sleep
Sleep is important for every mother as it helps in the growth and development of the baby. Moreover, it also helps in reducing stress and promoting overall health.
In short, we can conclude that intermittent fasting is safe for breastfeeding ladies and pregnant ladies. However, you have to keep your body charged or ready for it. There are various ways through which you can do it, and this article highlights them pretty well. We hope this article assists you with intermittent fasting in every possible way.