If you are currently pregnant or planning to concieve soon,you should definitely check about the impact of fasting of your pregnancy.
During pregnancy, your body will grow and change as you possibly well known, if you’re expecting. These changes will become even more fast and intense as you get nearer to your delivery date.
For some women, these changes can be a little troubling. But if you’re concerned about your excessive weight gain, it is necessary to know that there’s a wide range of what is regarded healthy.
If you’re still worried, you may wonder if intermittent fasting (IF) can help you manage your weight and other health issues during pregnancy. Or may be you’ve already been following intermittent fasting and want to know if you can continue further throughout your pregnancy.
What should you do? Well, before you make any changes to your eating patterns, it’s a nice idea to visit your doctor to go over the advantages and disadvantages.
What is intermittent fasting?
People who engage in intermittent fasting eat the majority of their calories within a certain period of time. There are several ways to practice this eating pattern.
- Some people eat daily, prefering a specific time slot to take meal. In the 16:8 method, you might choose to take your meal between the hours 11 a.m. to 7 p.m. everyday. That means you are eating in an 8-hour window and no food is consumed inremaining 16 hours the day.
- In another way called as 5:2 method, people may choose to eat normally in five days of the week, and fast (or take a very low-calorie diet) on the other 2 days.
There are lots of research surrounding intermittent fasting and how it lays down the body into a fat-breakdown state known as ketosis. Beyond that, fasting on regular basis may help:
And other research suggests that fasting may reduce risk factors for health issues such as diabetes, cardiovascular disease, and some cancers.
Weight loss is a big centre of research on Intermittent Fasting, and fasting is believed to help with losing weight as it shifts the energy source for body on fat stores. It may also help lower overall caloric consumption.
In one small 2007 study, participants lost a massive 8 percent of their body weight in just 8 weeks by practicing alternate day fasting. This means they ate normally every other day and took only 20 percent of their normal calories on the fasting days.
Is it safe for you to do while pregnant?
Always consult with your doctor before making any major changes in your diet and exercise plans.
Intermittent fasting is usually not recommended to a pregnant women.
There is not a sufficient number of research to provide all informations and recommendations on whether there are positive or negative impact on the pregnancy. There are no studies that looked at intermittent fasting over the whole pregnancy.
Many of the studies you will find on pregnant women and fasting revolve around the Muslim holiday of Ramadan, which is about 30 days. During this Ramadan period, people fast from sun up to sun down. While pregnant and lactating women are technically free from this fast, some still going through the fasting.
- An older 1996 report noted a study on Gambian women says that those who fasted during Ramadan did notice a significant changes in their glucose, insulin, and triglyceride levels, as well as in other health markers. However,the weight of their babies at birth, was comparable to the babies of women who ate normally. Still, the researchers suggest that fasting during pregnancy may have health connections that occur later in life and should, therefore, be avoided.
- A more recent study repeats these results and showed that fasting for Ramadan didn’t effect birth weights of babies. Beyond that, there was no relation with fasting and premature delivery. Just as in the previous study, though, the researchers conclude that more study is required on fasting and its possible disadvantageous health effects.
One thing we know is that pregnancy is a time when should focus on:
- helping your baby to gain weight
- providing adequate nutrition to help with brain and body development
- developing maternal fat stores if you plan to breastfeed your baby.
Completely changing eating patterns may cause nutritional deficiencies and other health problems for both you and your baby. Fasting may also change hormone levels.
Particularly, studies that look at IF and pregnancy deal firstly with birth weight. There are so many other probable results that haven’t been studied — such as risk of miscarriage ( loss of pregnancy) and later impacts on children whose mothers practiced IF, for example.
Above all, how fasting affects your body and pregnancy is uncertain and likely different from how it may affect somebody else. For this reason, the American College of Obstetricians and Gynecologists suggests that you should consult with your doctor healthcare provider to develop an individual plan for weight gain based on your body mass index (BMI) and overall health.
For women with BMIs in the range of 18.5 to 24.9 , this usually means gaining between 25 and 35 pounds having a balanced diet of whole foods and drinking enough water. Those who have more weight may need to control weight gain under the advice of a doctor with careful monitoring of growth of their baby.
What if I practiced IF before pregnancy?
We may sound like a bit of a broken record, but talk to your doctor — even if you’re already in a fasting routine that suits on you. It may be normal for you to continue fasting, within a range of calorie intake.
Make sure to tell your doctor about your complete history of intermittent fasting, as well as your aim regarding it’s continuation during pregnancy.
Risks of IF while pregnant
While the long-term involvements are not completely clear, researchers did inspect women fasting for Ramadan and how it affected things like fetal breathing. When women had low glucose levels because of fasting, it took them a “significantly” longer amount of time to notice fetal movements.
Low frequency of fetal movements is generally taken as a warning sign you need to take seriously, particularly if your delivery dates are closer. Your baby should make about 10 movements within 1 to 2 hours — and you should generally be able to feel 10 movements within just half an hour.
Due to eating within a certain time window or certain amount of calories , it may also be hard to get the adequate amount of nutrition in when you are eating. This is made even more difficult because your baby is getting energy or nutrition from your nutrition stores as well.
Problems like iron deficiency anemia are already very common in pregnant women. And when a baby doesn’t get required iron, especially in the third trimester,they may have more chances of developing anemia within one year of age .This is frightening thing, but luckily, getting enough right nutrition makes these risks to disappear.
What to do instead
To keep weight gain constant but healthy, most women should target to take 300 extra calories per day. That is a little more — like a glass of skimmed milk and half a sandwich or bread or some fruits— but definitely not the double amount of calorie as you may have heard before “eating for two” before you got pregnant.
Exercise is another part of the equation. You may feel nasty, particularly, in the first trimester. But little movement of your body may even reduce your risk of gestational diabetes, help lowering your labor, and also lower your risk of cesarean delivery.
If you’ve exercised before pregnancy that is very good.Ask your doctor if you need to change your routine and keep continuing. If you are a beginner for workouts, target on getting around 30 minutes each day of moderate exercise like walking, swimming, or cycling on a stationary bike.
What about IF and trying to get pregnant?
Studies show there’s “mutually beneficial” relation between diet and fertility.
Intermittent fasting may have some ability when it comes to fertility in women with polycystic ovarian syndrome (PCOS). In one recent study, women with obesity and PCOS who fasted on regular basis notice an increase in their levels of luteinizing hormone(LH), which is responsible for the process of ovulation.
Other information suggests that weight loss of 5 to 10 percent may help in reproduction. Since intermittent fasting may help in weight loss, as well as in insulin resistance and other health complications, it’s possible that fasting may “raise” overall fertility and health of the reproductive system.
It’s probably not a good idea to continue any type fasting during pregnancy ,particularly if you have never tried it before.
The good news is that pregnancy doesn’t last forever, and you can surely try this way of fasting to lose weight after your delivery. (But again, consult your doctor if you’re breastfeeding).
And if you’re feeling very affected,visit to your doctor and ask for help. Your healthcare provider will check your weight at each of your prenatal appointments. Talk about your worries about gaining too much of weight to see if they have suggestions to help you lose back if required, in a way that keeps both you and baby healthy and on target.