Intermettient Fasting (IF) For Breastfeeding Mothers.

This is one of the most searched topics online regarding good health and weight loss. This has become viral nowadays and everyone is trying to follow it. But still, so many people are not seeing any results of weight loss or good health. Instead, their health is becoming worse and some people are putting on more weight than before after starting intermittent fasting. This is all because of the limited knowledge of Intermittent fasting. It’s very important to gain some knowledge about this topic and its advantages, and disadvantages, is this helpful, what are other alternatives for weight loss, what diet should we follow when doing IF, what is the eating window, how long will it take to reduce weight, is this recommended for pregnant and breastfeeding mothers? etc. Everyone’s body is different. So you have to figure out what works best for you.

I also followed Intermittent fasting after my second delivery when my daughter was 1.5 years old and she was still breastfeeding. I was overweight at that time and I lost confidence in myself. Every time I looked in the mirror I felt awful and wanted to get rid of all those extra kilos as soon as possible. However, since I was breastfeeding my child, I was not able to diet or eat less calorie food. That’s why I started following intermittent fasting. Initially, I didn’t fast correctly, so there was no change in my weight for 8 months. After some time I figured out the problem and finally got the solution and came back to my original weight. So according to my personal experiences, I will share all the details of intermittent fasting with you. Please read the article till last to know every detail.

Weight loss has always been a major concern for individuals, especially teenagers and young people. According to society, a proper figure is compulsory for a girl to look beautiful and get married. If you are overweight or underweight, no one will respect you, even if you have enough talent, money, background, status, or a hardworking personality. The way you look is the first impression people see in you. They decide your value just by seeing your appearance. Unless you are a very big celebrity, or influencer, or promote yourself constantly, people don’t value you. Women and girls are more pressurized in this society than men to look good in every situation. The zero-size figure has become very popular with Gen Z kids. Every man wants a zero-size-figure wife. And she should maintain that figure even after having kids and while dealing with other medical issues.

If you are slightly overweight, you will not get marriage proposals, and people will taunt you, if you are already married your husband loses interest in you, and all your relatives and family members pressure you to lose some weight to look good.

The major weight gain in a woman happens after childbirth and during pregnancy. This is very natural. Some women don’t put on a lot of weight but many women put on weight though both of them eat the same healthy food every day as every woman’s body and genes are different. After delivery, the major concern a woman faces is to lose all that pregnancy weight which is not at all easy. On the one hand, you have to feed your baby which requires a proper diet and nutrition of the mother and you have to take proper care of yourself and more rest than before for your body to heal completely after the delivery trauma. Normal delivery heals a little faster than C-section delivery.  This is the reason why every mother faces postpartum depression. Because you are mentally tired as you’re fighting with your body and also taking care of the newborn baby. Some people may support you saying that you’re still beautiful and all, but you don’t feel confident about yourself.

According to me, you should leave all this weight related topics aside until your baby turns one year old. After one year, you can start focusing on healthy weight loss that does not interfere with your baby’s breast milk. I also did the same. Though I was depressed right after delivery due to my huge weight gain, I waited one year to start my weight loss journey. Because I don’t want to risk my baby’s health for my appearance. Weight loss for breastfeeding mothers is a challenge. You cannot compromise on your food and physical health. If you don’t take a proper diet, your breastmilk will not have the proper nutrients, vitamins, and minerals that help your baby grow healthy. Breastfeeding requires extra calories (typically 300–500 more per day). IF may affect milk supply too if your calorie and fluid intake are too low. If you don’t take proper rest, your body which is exhausted after delivery will not heal completely. So a mother must look at all these factors and make a proper diet plan and healthy routine for effective weight loss while breastfeeding.

What is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Instead of focusing on what you eat, it emphasizes when you eat. IF doesn’t prescribe specific foods but rather focuses on when you eat. This allows your body to experience natural fasting cycles, leading to numerous health benefits. When you eat, your body breaks down food into glucose, which is used for immediate energy. Any excess glucose is stored as glycogen or fat. During fasting, insulin levels drop, and the body starts using stored glycogen and fat for energy. This metabolic shift can promote fat loss, cellular repair, and improved metabolism. It is also proven scientifically that fasting cleanses your body and soul. It also improves your mental health. 

When I first heard of intermittent fasting, I thought this method of weight loss is very easy. As you don’t need any physical activity, gym, sports, or weight training. You just need to fast for a few hours and eat whatever you want when you are not fasting. Later I understood that when you are not fasting, you cannot eat whatever you want and how much you want. You have to eat only nutritious foods in a limited quantity and avoid sugar and junk food from your diet. You can eat these on your cheat days once a week or once a month in a very limited quantity. Another magical weight loss tip that I discovered was that you can eat whatever you want but you have to reduce the quantity you eat. Before if you were eating a full plate, you have to reduce it to half a plate and include fruits, soups, veggies, salads, herbal teas, and nuts in your diet if you feel hungry.

Types of Intermittent Fasting:-

• Skipping meals occasionally—Rather than strict fasting, some moms opt to eat intuitively, skipping meals when they are not hungry. This may take some time for weight loss, but it’s best for breastfeeding moms.
• The 16:8 method involves Fasting for 16 hours and eating within an 8-hour window (e.g., eating from 12 PM to 8 PM or fasting from 8 PM to 12 PM). This is the most common method, but it’s very risky for breastfeeding moms. It also takes a lot of time to adjust to fasting, and you will feel hungry most of the time.
• The 12:12 Method involves Fasting for 12 hours and eating within a 12-hour window (e.g., eating from 7 AM to 7 PM). I followed this method, which is very easy on the body and can be followed by anyone.
• 5:2 Method – Eat normally for five days, then consume fewer calories (about 500–600) on two non-consecutive days. This method is also good but it doesn’t go according to our plan. When we plan to eat only a few calories for 2 days, there might be a birthday party or a marriage function, or your husband might order some outside food, or you may have to go to your relative’s or friend’s house for dinner.
• Alternate-Day Fasting – This is eating normally one day and fasting the next day. You can choose any if the IF methods to fast. This is also the best method of weight loss.
• OMAD (One Meal a Day) – Eat one large meal within a short period (usually 1–2 hours) and fast for the rest of the day. Not at all recommended for pregnant and breastfeeding mothers. People who have become experts in the 16:8 hour fasting method can do this after regular practice. And many people can’t eat everything within one hour as they might have stomach issues or gas problems.
• Eating Less Quantity:- This is my favorite method. I have followed this practice since my college days. Eat 3 times or 4 times a day but eat less. Your stomach should not feel full when you eat a meal. One-third of your stomach should always be empty. If you were eating 3 rotis, dosas, vadas, idlis, pooris, uttapam, and appe before, now eat only 2. If you were eating one full plate of rice, poha, semiya, upma, biryani, kichdi, pulao, or fried rice before, reduce the quantity to half a plate.
• Not eating after 6.30 pm:- This is the best ancient methods that many people in villages follow even today. They have their dinner at 6.30 pm or 7 pm and sleep early at 9 pm. They have their next morning breakfast at 8 am. This is best for breastfeeding and pregnant mothers who want to stay healthy and avoid gaining weight.

How Intermittent Fasting Works:-

Intermittent fasting isn’t just about skipping meals—it’s about shifting the way your body processes energy and optimizes health. It is an eating pattern that cycles between periods of fasting and eating. Instead of focusing on what to eat, it emphasizes when to eat. During fasting periods, the body goes through several metabolic changes that can promote fat burning, improve insulin sensitivity, and support overall health. Here are some key points that IF does to your body:-

• When you fast, insulin levels drop, prompting the body to use stored fat for energy instead of glucose.
• Lower insulin levels help improve insulin sensitivity, reducing the risk of type 2 diabetes.
• After about 12 hours of fasting, the body starts breaking down fat into ketones, a process called ketosis.
• Ketones provide an alternative energy source for the brain and muscles.
• During fasting, the body initiates autophagy, a process that removes damaged cells and regenerates new ones.
• This helps in reducing inflammation and preventing diseases.
• Fasting boosts human growth hormone (HGH), which helps in muscle maintenance and fat loss.
• Reduces insulin resistance, making your body better at using insulin.
• It also increases norepinephrine, which enhances metabolism.
• Removes damaged cells, reducing the risk of diseases like cancer.
• Helps slow down aging and promotes longevity.
• May reduce the risk of neurodegenerative diseases like Alzheimer’s & Parkinson’s.
• Fasting has been linked to longer lifespans in animal studies.
• Reduces oxidative stress, a major contributor to aging.
• Fasting reduces calorie intake naturally.
• Fasting targets visceral fat, the harmful fat around organs.
• Lowers bad cholesterol (LDL) and triglycerides.
• Helps preserve muscle mass while burning fat.
• Plays a role in anti-aging and recovery.

How To Make IF More Effective While Breastfeeding:-

• Drink plenty of water, herbal teas, or coconut water to stay hydrated.
• Drink water, black coffee, or herbal tea to suppress hunger.
• Eat fiber-rich and protein-dense meals to stay full longer.
• Whenever you feel hungry drink 2 glasses of water.
• If you are not able to control your hunger while fasting, eat fresh fruits or soups.
• Always start with a few fasting hours like fasting for 6 hours or 12 hours overnight.
• Be patient and let your body adapt to the new lifestyle.
• Avoid emotional eating—eat mindfully.
• You may not see results for weeks to months, be patient and don’t quit.
• Include high-protein foods like eggs, fish, lean meats, beans, and nuts to maintain the milk supply.
• Eat healthy fats like avocados, nuts, seeds, and olive oil for energy.
• Choose complex carbs like whole grains, fruits, and vegetables to sustain energy levels.
• Avoid processed food or junk food daily. You can have them once a week or once a month.
• Eat your meals in less quantity during your eating window.
• Keep a separate plate or bowl for you to eat all your meals in correct quantity. This will avoid over eating.
• After a few hours, if you feel hungry again during your eating window, you can have another small bowl of meal.
• Buy a weighing machine to check your weight regularly. When you lose even one kg, you will get confidence and follow the same diet.
• Include garlic, and sesame seeds in your meals to boost milk supply for your baby.
• Eat boiled eggs daily to maintain the protein intake.
• Drink one glass of milk every day if you are not lactose intolerant.
• Include dairy products like paneer, curd, cheese, and buttermilk in your everyday diet. These foods are a good source of protein too.
• If you become too tired or not able to follow IF, just follow this age-old ancient method of eating dinner at 6.30 or 7.00 pm and not eating anything after that till your morning breakfast at 9 am. This also helps in weight loss. As all your food gets digested by 9 to 10 pm and your body starts burning extra fats all through the night.

Signs Intermittent Fasting (IF) May Not Be Suitable for You:-

• Decreased milk supply.
• Feeling excessively fatigued, dizzy, or lightheaded continuously.
• Experiencing mood swings, headaches, or brain fog.
• Feeling unwell all through the day.
• People with a history of eating disorders.
• Those with diabetes or low blood sugar.
• People who are taking medications that require more food intake.
• People who are already underweight.
• If you have lost more blood during your delivery. Normal delivery women lose 500 ml of blood and c-section mothers lose 1500 ml of blood during operation.
• If your baby is not gaining weight.

Advantages of Intermittent Fasting:-

• Supports weight loss by reducing calorie intake and increasing fat burning.
• It may improve insulin sensitivity, reducing the risk of type 2 diabetes.
• Helps with cell repair and longevity through a process called autophagy.
• It May reduce inflammation and promote heart health.
• It Can improve mental clarity and energy levels.
• It improves your digestion.
• If you have a gas problem and you take tablets daily to reduce gas, IF will help you get rid of it.

Disadvantages of Intermittent Fasting:-

• During fasting, the hunger hormone spikes, making you feel hungry.
• It may take time for the body to adapt to longer fasting periods. Till that time you may feel nauseous or tired.
• A sudden drop in blood sugar can cause dizziness or tiredness, especially in beginners.
• The body may take time to adapt to using fat for energy.
• Fasting can trigger intense hunger, leading to binge eating during the eating window.
• Some people may compensate by consuming excess calories.
• Hunger and changes in metabolism may interfere with sleep.
• Eating too close to bedtime can also disrupt sleep.
• Extended fasting can lead to muscle breakdown, especially if protein intake is low.
• Less frequent eating can slow digestion.
• Some people experience bloating due to large meals in a short time.

Who Should Be Cautious?

• Pregnant and breastfeeding women.
• People with diabetes or blood sugar issues.
• Individuals with a history of eating disorders.
• Anyone on medication that requires food intake.
• Underweight mothers.
• Mothers whose Babies are born premature or not gaining weight.
• Young children.
• Old People.

My Personal Experience:-

I got married at the age of 21. At that time my weight was 71 kg and my height was 166 cm. One year before my marriage I gained weight when I was studying for my diploma. I was so busy studying that I didn’t bother about my appearance and weight gain. When people around me started telling me that I was gaining weight, I checked my weight. I gained about 8 kg more. From that day I started all sought of weight loss techniques like exercise, walking, avoiding junk food, etc. But nothing worked. When I did exercise, I felt more hungry and ate a lot. We had so many parties in our college that I was not able to avoid junk food completely. So now there was only one way of weight loss. Eating less quantity than before. I started eating less food. I reduced the portion of my meals. I never ate full stomach. Whenever I felt hungry I drank water. This helped me a lot. This method was very effective and showed results within a month. I reduced all the 8 kg within 2 months. I was happy with my body and gained confidence in my appearance.

After marriage, I had my first baby via c-section delivery. I gained 12 kg and weighed 82 kg during my delivery which is a healthy weight gain for every mother. But still, I lost my confidence as I was looking a bit fat. At that time I didn’t think of losing weight as I was exclusively breastfeeding my baby and I felt hungry all the time. So I just ate 3 complete homemade meals and avoided all types of processed food and junk food. I started losing all the pregnancy weight as months went by. When my baby turned one year old my weight came down by 68 kg. I was very happy as I lost all the weight without doing anything. I thought this was all because of breastfeeding. Because breastfeeding also helps in weight loss by burning calories.

During my second pregnancy, my weight was again 72 kg. When I reached the 9th month of pregnancy my weight skyrocketed to 94 kg. I was shocked. I stopped looking in the mirror. No clothes fitted me. I bought all xxxl clothes and cried when I was alone. I know it’s natural and pregnancy is not easy. But still, when your appearance gets disturbed you lose a little bit of confidence in yourself. The same happened to me too. I lost confidence. I thought iam fat and no one would like me now. I just wanted to start dieting and exercising at home but I was not able to as I was breastfeeding and I had a c-section delivery. I thought I would lose all this weight when my daughter turned one year old just like I lost all the weight during my first delivery. After 5 months, I lost 8 kg and now weighed 78 kg. Now my weight got stuck at this point. When my baby turned one year old I was still 78 kg. I was still breastfeeding but my weight didn’t decrease at all. Maybe because this time I was eating all types of junk food. When my baby turned 1.5 years old my weight was 77 kg. So I decided to do the 12:12 method of intermittent fasting. I ate only from 8 am to 6 pm. During my eating window, I ate all types of food including sweets and junk food.  After 3 months of intermittent fasting, my weight reduced to 75 kg. After that, it again got stuck. It had already been 7 months of intermittent fasting and I was still 75 kg. I didn’t understand what the problem was. I never ate after 6.30 pm but still didn’t lose any weight. After 8 months of IF and when I completely stopped breastfeeding my baby as she turned 2 years old, I decided to reduce the quantity of food that I eat every day and follow the 12:12 method of IF. This worked like magic. Before I was afraid to reduce the quantity of food as I was breastfeeding but I was wrong. You just need to avoid junk food and sugars and eat 3 healthy meals if you want effective weight loss while breastfeeding.

I ate more junk food than healthy meals and that is why I didn’t lose weight before though I was on intermittent fasting. And now when I started eating less quantity food and eating only from 8 am to 6 pm, my weight reduced to 72 kg. Since my correct weight is 68 kg according to my height, I am still following IF, and I am already feeling good, confident, and light after 2 years of struggle. It took me two years to feel normal again.  Now I know how people feel when they are trying to lose weight but are not able to and they look in the mirror and feel depressed every day. Some people may feel confident about their body types but still other people make them feel depressed one day or the other by commenting on their appearance.

Final Thoughts:-

If you decide to try intermittent fasting while breastfeeding, start gently after your baby turns one year old, or 1.5 years old, or when you stop breastfeeding your baby and monitor your body’s response and your baby’s health and weight. Prioritize nutrient and protein-dense foods, stay hydrated, and listen to your body’s hunger cues. Always consult a healthcare professional before making dietary changes to ensure both you and your baby remain healthy.