Weight gain during pregnancy is necessary to support the developing baby. However, after giving birth, many parents feel ready to lose excess weight and “get their body back.” If you feel healthy and confident because you want to lose weight, you should consider intermittent fasting. It works for many people, but you can find out whether intermittent fasting is safe while breastfeeding in this article.
Intermittent fasting while breastfeeding – what should you consider?
There aren't enough studies on intermittent fasting while breastfeeding to say for sure whether it's okay, but it is known that your body has certain needs when you're breastfeeding that can be affected by intermittent fasting. So if you decide to give it a try, it's important to be aware of these needs and prioritize them, as well as consult a doctor before you start.
You also want to make sure that your baby is gaining enough weight and that you don't experience any unpleasant side effects such as fainting or nausea.
Consume enough calories
Breastfeeding parents need 450 to 500 more calories per day than a healthy, non-pregnant person. This means you need to consume around 2,300 to 2,500 calories daily, within your eating window. While you are breastfeeding, you need enough calories to meet your needs. Restricting your eating window can make it difficult to get the calories you need.
Intermittent fasting while breastfeeding – you should drink enough fluids
While breastfeeding, you need to drink about 16 cups of water every day. That's twice as much as you would need if you weren't breastfeeding! This means you need to drink water throughout the day, even during fasting. But don’t worry – water is perfectly fine (and recommended!) while fasting.
Ensure sufficient nutrients
Whether you are fasting or not, it is important that you get enough nutrients while breastfeeding. You especially need to get extra proteins, carbohydrates, and fats, and you can't get these nutrients with a prenatal vitamin.
If you choose to practice intermittent fasting while breastfeeding, it is REALLY IMPORTANT that you eat a wide variety of fruits, vegetables, lean meats, and both fortified staple foods and whole grains.
Intermittent fasting triggers stress, and stress reduces milk production
Fasting increases the production of cortisol, the hormone associated with stress. Virtually all new parents experience sleep deprivation in the first few months of their babies' lives, and lack of sleep also causes cortisol levels to skyrocket. So if you try to do intermittent fasting without sleep, you risk throwing your cortisol and hormone levels out of balance.
Stress can also reduce milk production. To avoid excessive stress and anxiety, consider choosing a longer eating window or skipping intermittent fasting altogether.
Summary – Is intermittent fasting OK while breastfeeding?
Intermittent fasting can be done while breastfeeding, but you should do it very carefully. If you find that you cannot consume enough calories, nutrients, or fluids while intermittent fasting, you may want to wait until it is safer for you to try it.
It's not just about whether you're still breastfeeding or not. You should get enough sleep at night so that fasting doesn't take an additional toll on your stress hormones.
What can you eat while intermittent fasting – a list of foodsyou can find here!
Safe Alternatives to Intermittent Fasting While Breastfeeding to Lose Weight
- Cardiovascular training:It is safe and healthy to exercise while breastfeeding. A walk with the stroller or hop on the exercise bike during baby's nap can help you get back in shape while improving your mood.
- Eat more healthy fats:If you're worried about calorie needs while breastfeeding, focus on nutritious foods instead! Eating healthy fats like olive oil, nuts, seeds, avocado, and fatty fish like salmon or herring instead of saturated or trans fats will help keep your body in tip-top shape while breastfeeding. Unsaturated fats are also beneficial for your breastfeeding baby.
- Pay attention to your sleep hygiene:Getting enough sleep is easier said than done with an infant, but whenever you can, you should prioritize rest to stay in shape and feel your best.
Frequently Asked Questions – Is coffee allowed while breastfeeding?
The short answer is: Yes, it is generally safe to drink caffeine while breastfeeding your baby. However, experts recommend limiting caffeine intake to 300 milligrams per day while breastfeeding. For comparison – an 8 ounce cup of coffee contains about 96 milligrams of caffeine. A cup of black tea contains 47 milligrams, while a cup of green tea contains only 28 milligrams.
Alcohol while breastfeeding – is it harmful?
Not drinking alcohol is the safest option for nursing mothers. In general, moderate alcohol consumption by a nursing mother (up to one standard drink per day) is not known to be harmful to the infant, especially if the mother waits at least 2 hours after a single drink before breastfeeding. However, an amount of alcohol absorbed through breast milk can affect the development, growth and sleep patterns of the infant.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
