Mothers who are breastfeeding need more nutrients than normal mothers. Approximately 450 to 500 extra calories are required for women who are breastfeeding per day, which can be difficult during fasting.
Not every woman experiences weight loss with breast-feeding. In fact, some may even hold the weight until they quit feeling.
If you are in search of other ways to lose weight, you may have thought about Intermittent fasting
Below are more details on what means intermittent fast, what is its impact on your health and body, and if it is safe for you and baby while you are breast-feeding.
What is intermittent fasting?
Intermittent fasting is a way to eat where you take food within a specific time frame.
There are a variety of ways to do fasting. Some people eat everyday and do most of their fasting during the night. For example, you could eat for 8 hours a day, between 10am and 6pm, and fast for the remaining 16 hours. Others prefer to follow a regular diet on certain days of the week and fast or limit calories in other days.
There are certain reasons that people use intermittent fasting.
Some research in university suggests that cells can withstand disease when they are under the stress of low calories. Not only this, but others studies show that fasting may decrease inflammation in the body, as well as blood glucose, blood pressure and cholesterol levels.
And of course, there are quite a few of research Related to weight loss during intermittent fasting.
The idea is that if you do not eat, the body starts to decompose fat for energy. Fasting for certain periods can also reduce the overall consumption of calories, which leads to weight loss.
small study show that, Adults tried fasting every other day, where they usually ate every other day and took only 20% of their normal calories on other days. By the time the study was completed, most had lost 8 per cent of their total weight in only 8 weeks.
Is it safe for you to do while breastfeeding?
The idea that women fast while lactating is not completely new. In fact, some women fast in connection with the Muslim religion, Ramadan. This means not eating from sunrise to sunset for nearly a month. Some women surveyed about This practice indicates their milk supply has declined during fasting.
Why would such a thing happen? Well, other research suggests that women may not take the required amounts of macronutrients and micro-nutrients to produce milk.
The researchers concluded that women who breastfeed normally in Ramadan should not fast, since they are technically exempt from this practice.
Beyond this, there is a need to eat a variety of foods and focus primarily on foods that contain large amounts of protein, iron and calcium. Eating enough nutritious or balanced foods ensures that you remain healthy and that your milk contains enough nutrients your baby needs to thrive.
It is important to note that a large part of our daily liquid comes from the food we eat. If fasting lowers your fluid consumption, it may also decrease your supply.
Unfortunately, there is no study about intermittent fasting and breastfeeding women entirely because of weight loss.
Most of what you uncover in a quick search on the Internet is anecdotal or a story. And for every good story you hear, there are probably as many more.
To put it another way: This is something you should speak to your physician. Lastly, it may cause no harm, but it may not be worth the potential risks such as the loss of your milk supply.
Is it safe for baby?
Recent research suggests that fasting does not primarily affect macro-nutrients in breast milk. But some trace elements of breast milk can be “remarkably” affected.
Among women who fast during Ramadan, a study has shown that the milk secretion stays the same before and during fasting. What has changed, however, is the level of lactose, potassium and overall nutrients in milk.
These changes are not fundamentally good for the baby, and researchers who have focused on this issue have concluded that women should follow the guidance of their health care providers In the case of fasting and its potential risk factors.
Perhaps most importantly, we do not have two identical women. How you fast can affect the nutrients in breast milk and the overall supply of milk may differ significantly depending on the individual.
How will you know if baby gets all the nutritional requirements? Pro-breastfeeding group La Leche League This can indicate that there is a problem:
- Your baby is lethargic or very sleepy.
- It takes too long or too little for your baby to breast-feed. A “regular” feeding session may vary over time, but see if you notice a marked difference.
- Your baby doesn’t defecate sufficiently. Again, your child’s defecation pattern may be individual in order to understand the differences.
- Your baby’s got dehydration. You can see that the diapers are dry or you could see dark or reddish brown urine in the diaper.
- Your baby does not get any weight and does not continue to grow.
Are there some fasting options that are better than others?
Always talk with your doctor before making significant changes in your diet. They can even have suggestions or instructions to share with you or things to take care of regarding your health and milk supply.
If you are interested in practicing intermittent fasting, talk to your doctor from a softer perspective. There is no specific guidance for breastfeeding women as there is no data on breastfeeding women.
Nutrition researcher Kris Gunnars explains that, in general, women can enjoy shorter fasting periods of 14 to 15 hours compared to other methods of intermittent fasting.
And this may involve more of what you eat than when you eat it. So, get suggestions from your doctor or health care provider to make sure you’re meeting your nutritional needs.
Risks while breastfeeding
Some experts share that low calorie intake during breast-feeding can have a negative effect on the nutrients your baby receives in your milk, mainly iron, iodine and vitamin B-12.
Of course, it is possible to eat a healthy and balanced diet in your home without meals, but it can take a few efforts to make sure that you get sufficient nutrients every day.
Once again, low milk production poses another risk. The idea is that low-calorie diets and intervals in nutritional or water intake can reduce milk production.
You can or can’t feel this potential complication. But if you are experiencing it may take a few efforts to get your milk supply to levels that are needed for your growing baby.
If your diet works enough to change the composition of your milk and reduce your milk supply, it may also affect your health.
Alternatives for weight loss if you’re breastfeeding
Although certainly not as exciting or interesting as intermittent fasting, you may want to try to lose weight traditionally during breastfeeding. Physicians suggest focusing on losing slowly and constantly, not more than about one pound a week.
This may involve making small changes to your daily life, including:
- Serve your meals in smaller plates or bowls to slice the portions.
- Avoiding of processed foods, primarily those with high levels of sugar and fat.
- Slow down your diet to allow your brain to receive the fullness signals from your stomach.
- Eat whole foods like fresh fruits, vegetables, walnuts and whole grains.
- Increase your daily effort to 150 minutes of moderate activity (such as walking or swimming) or 75 minutes of rapid activity (such as running or zumba).
- Add strength training twice a week with bodybuilding machines, dumbbells or weight training sessions.
But try not to worry about whether you have recently given birth to a baby and have a few extra pounds lying around. Give yourself a break. The growth and delivery of a baby is a great achievement.
If you are still interested in periodic fasting, remember to take suggestions with your doctor to discuss the positive and negative aspects.
This method can be used and your nutritional needs can still be met, But how it affects your health and your milk output may not be the same as what other women in your life have had to deal with.
No matter what you do, try taking foods that are rich in nutrients and doing light exercises like walking trust us, it will not be difficult with your growing baby and finally your hard work should pay off.