Let’s talk about intermittent fasting while breastfeeding and whether it’s safe or not.

Every type of body is beautiful, especially after giving birth and going through the magical journey of pregnancy. However, it’s expected that many breastfeeding women want to go back to their pre-pregnancy weight.

It’s crucial for breastfeeding moms to be extra careful about what they do to lose weight because it may negatively impact their milk supply or breast milk quality. 

Remember, the nutrients from breast milk and the milk supply come from what the mom eats and drinks and her overall wellbeing. So any change to her diet may render positive or negative results.

It’s a common belief that breastfeeding moms lose weight faster because milk production burns more calories and causes a caloric deficit. Still, the truth is that there’s more than burning calories and that it’s not always the case for everyone.

Intermittent fasting has been gaining traction as a weight-loss method in recent years, and there are mixed reviews about its effectiveness, but many people swear by this.

Because of all the benefits that intermittent fasting supposedly represents, many breastfeeding moms are curious about how beneficial it will be. 

Bear in mind that we are not doctors or licensed medical professionals, so before you decide on any weight-loss method, you’ll want to consult with your doctor to weigh the potential pros and cons.

After all, besides looking healthy post-pregnancy, you should also make sure your baby is thriving.

What’s intermittent fasting?

Intermittent fasting is a weight-loss method where you refrain from eating for a specific time every day and only feed yourself during what’s called an “eating window.” 

During your eating window, you can eat whatever you want. There’s no restriction on food families, but you can only drink water, coffee, tea, and non-caloric beverages without sugar during your fasting periods.

There are three ways to do intermittent fasting:

• Daily restrictive 16/8 method: your eating window begins around 12 or 1 p.m. for 8 hours, ends at 8 or 9 p.m., and then fast for the next 16 hours.
• Eat-stop-eat: you’ll fast for 24 hours once or twice a week and then eat normally the rest of the time.
• 5:2 diet or alternate-day fasting: you’ll consume around 500-600 calories on two nonconsecutive days of the week and eat normally during the other five.

The calorie restriction causes the effect of intermittent fasting due to the amount of time you spend fasting or not eating. 

Although you’re supposed to be able to eat whatever you want during the eating window, you’ll still want to be mindful of what you eat because if you don’t have a caloric deficit, you won’t lose weight no matter how much you fast.

It’s believed that fasting affects hormone levels and makes stored fats more accessible because the body identifies the fasting period as a threat. 

Since stored fats act as energy reservoirs, it begins burning the body fat to produce energy. This way, intermittent fasting facilitates weight and fat loss.

Besides weight loss, intermittent fasting reduces insulin resistance and inflammation and reduces LDL cholesterol, blood triglycerides, and cardiovascular disease risk factors.

It’s also been suggested that intermittent fasting may prevent cancer, protect against Alzheimer’s and even be anti-aging.

However, everybody is different and may react in different ways. What works for one person may not be effective for someone else.

Some reported side effects of intermittent fasting are hunger, fatigue, insomnia, nausea, and headaches. Also, intermittent fasting can increase your cortisol levels, the stress hormone. 

Sleep deprivation also increases cortisol levels, so if you combine extended periods of intermittent fasting and the sleep deprivation typical for any breastfeeding mom, there can be another set of side effects you don’t want to have.

Although intermittent fasting doesn’t cause vitamin deficiency, if you have vitamin d deficiency before you intermittent fast, you will feel much more substantial adverse effects.

So maybe wait until your baby sleeps through the night before you try fasting while breastfeeding.

It may also help to ask your doctor for supplements you can continue taking while breastfeeding.

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Intermittent fasting while breastfeeding

To ensure you have a well-established milk supply to feed your baby properly, you need to increase your daily calorie intake by around 500 calories. 

You’ll also need to double your daily water intake or keep yourself hydrated and not feel thirsty (thirst is an early sign of dehydration) since breast milk is mostly water.

If you ensure that you consume enough calories during your eating window and keep yourself hydrated while fasting, then intermittent fasting shouldn’t lower your milk supply. 

But no studies back up how safe intermittent fasting while breastfeeding may be.

Studies have shown women fasting for Ramadan, a religious celebration where Muslims fast from sunrise to sundown. There are reports that during Ramadan fasting, breastfeeding women experienced lower milk supply and that the nutritional value of the breast milk was also negatively impacted.

However, there are also contradicting reports that say there were no side effects to Ramadan fasting for others. Maybe the differences are based on the mother’s health and diet during those periods because, as we said before, everybody is different, and their metabolism may change the results.

So if a breastfeeding mother decides to try intermittent fasting for weight loss, here are some key points to keep in mind:

1. Fluid intake is key

It’s crucial to keep yourself hydrated and prevent feeling thirsty. 

A lot of the fluid intake for our bodies is through the food we eat, not only from what we drink, so you’ll need to make up for this during your fasting window. 

Remember that you can drink plenty of water, unsweetened coffee, tea, and non-caloric beverages with intermittent fasting. 

A tip helpful for keeping track of your water intake is always keeping a flask or a water bottle within reach so you can drink while breastfeeding or afterward.

2. Get proper nutrition

A woman’s milk supply and the overall quality of her breast milk will depend on what she eats. You’ll want to favor nutrient-dense foods that will not only leave you feeling fuller for a more extended period but will also fortify your breast milk with the vitamins and minerals your baby needs while practicing intermittent fasting.

Nutrient-dense food includes:

• Fruits and vegetables
• Whole grains, preferably
• Low-fat or fat-free dairy products
• Proteins such as seafood, lean poultry, meats, beans, eggs, and nuts
• Healthy fats (favor unsaturated fats found in avocado, olive, and coconut oils)
• Limited amounts of cholesterol, salt, and added sugar

A healthy diet for breastfeeding mothers should have around 2,300 – 2,500 calories, so you may need to keep counting calories to ensure that you maintain a nutrient-dense diet while intermittent fasting and to ensure that it doesn’t affect your milk supply.

3. Supplement your nutritional needs

You’ll want to keep taking your prenatal vitamin daily to ensure you are receiving enough nutrients to feed your baby, gaining weight, and thriving. 

Pregnant women are prescribed prenatal vitamins to be taken during the pregnancy. Still, it’s a good practice to keep taking them to pass those vitamins and minerals to your nursing baby.

4. Pay attention to your baby’s weight

While you are watching your numbers on the scale post-pregnancy, you also have to monitor your baby’s weight, especially when you have made changes to your diet.

If, at any given time during intermittent fasting, you notice that your baby is not gaining weight, seems lethargic, or is even losing weight, then it might be a sign that they’re not feeding properly. 

Your milk supply may have dwindled without you noticing. Call your doctor and stop intermittent fasting until you get everything sorted. Your baby’s health and well-being may be at stake.

Can you do keto while breastfeeding?

Another popular diet trend is the keto diet, a low-carb, high-fat diet that causes your body to go into ketosis, using fat stores for energy instead of glucose.

In the keto diet, you’ll eat mostly meat, fatty fish, cheese, butter, and eggs and refrain from consuming sugar, alcohol, grains and starches, fruit, mayo, and vegetable oils.

One of the side effects of low-carb diets such as the keto diet is that it can cause the breastfeeding mom to release ketones, chemicals made when the insulin levels in the bloodstream are too low and can pose a life-threatening risk for the baby. 

If ketones build up too quickly in the baby’s bloodstream, it can cause serious illness and even coma.

Because of the potential risks for the baby and breastfeeding mama, this diet is not recommended for them as a weight-loss method.

You may opt for other safer alternatives to go back to your pre-pregnancy weight or at least shed those pounds.

Weight loss alternatives for breastfeeding women

There are many ways to lose weight while breastfeeding that don’t risk your milk supply and your baby’s wellbeing.

Setting up an exercise routine will not only help you manage your body weight, but it will also increase your energy levels and do wonders for your mental health as well. 

Exercising is recommended even if you’re intermittent fasting because an active lifestyle helps regulate blood pressure and blood sugar levels. Physical activities also produce hormones called endorphins, the body’s natural pain relievers and mood boosters.

Most popular diet trends promote a lot of restrictions, but you can achieve weight loss with a regular diet as long as you consume fewer calories or around 2,300-2,500 per day. 

The basic rules are that you stay away from processed foods, eat plenty of whole foods, fruits, and vegetables, as well as proteins and favor healthy fats instead of saturated or trans fats.

Drink lots of water and consume plenty of water-based food such as cucumbers, watermelons, lettuce, oranges, and zucchini, among others.

Just be patient because your body adjusts to the new reality after giving birth, so it may need some time to level itself while working on producing enough milk for your baby.

Conclusion

It is understandable for mommies to jump on the weight loss bandwagon, postpartum. You may even be caught up with choices that may be harmful to you or your nursing baby.

To have a positive weight loss experience as a new mom, you’ll need to be kind to yourself and consult your doctor before trying any weight loss method. 

If your doctor says you can get enough calories with intermittent fasting while breastfeeding, then it’s safe to try.