Intermittent Fasting For Busy Mothers – Does It Work For Moms?
Intermittent fasting is a unique weight loss approach that comes with plenty of benefits. It requires you to choose eating and fasting windows of your choice and to stick to them until you reach your weight loss goal. In addition to weight loss, IF improves mood, controls blood pressure and blood sugar, removes cravings, and initiates cellular autophagy – a process which cleanses your body of damaged cells. Intermittent fasting for busy mothers is also a great way to improve their eating patterns.
For example, when you get into the habit of avoiding food for a specific time period, then snubbing snacks during that period becomes a lot easier.
Of course, you’ll need to check with your doctor to see if intermittent is safe for you. Here’s what you need to know about this excellent weight management approach.
How to get started?
The first rule to getting started with intermittent fasting is to take a slow start. As a beginner, your body can’t handle going 16-20 hours without eating. Moreover, as this fasting regime grows, the difficulty of sticking to the program increases and your temptation to quit without shedding extra pounds may also increase.
What you should do is to start with a 10-12 hour fast every other day. You can also increase the gap between days to lower the difficulty.
Once you get used to this routine, move to 14-16 hour fast and lower the gap between days. 16-hour fasting is extreme level intermittent fasting and doing this twice or 3 times a week is enough to quickly bring your weight down.
Also, if you find it difficult to cope with long fasting period, then IF lets you take drinks to keep your stomach occupied. Water, herbal tea, coffee, and black tea are the most popular drinks that make intermittent fasting for busy mothers simpler.
Which meals to skip?
While IF for beginners may allow you to have three meals a day, its advanced levels require you to skip meals. For example, in 16:8 fasting, you are required to skip at least one meal. However, a lot of mothers find it concerning that skipping meals will reduce their possibility of bonding over meals with young children.
You can deal with this aspect by skipping breakfast. The reason it works so well is that morning is generally the most rushed time of the day, which means your kids will hardly notice that you skipped breakfast. Not only this, you will have other two meals of the day to enjoy with family. On the other hand, if you skipped dinner or lunch, then it will definitely become noticeable to your family.
There are also IF approaches that don’t require you to skip meals every day. For example, alternate-day IF lets you eat three meals a day, then stops you from eating the next entire day.
You can apply this approach twice a week for it to really work. Also, make sure to fast on working days so that you can enjoy all the weekend meals with family. After all, it’s important to be part of the family during meal times.
What are the top types of intermittent fasting for busy mothers?
While there are plenty of IF techniques for different people, the following three work the best for busy mothers:
Alternate Day Fasting
This is a simple yet super effective technique for busy mothers. It requires you to do 24-hour fast 2 or 3 times per week, allowing you to have three normal meals for the remaining days.
A lot of busy mothers prefer this technique as it enables them to easily prepare meals without changing their busy schedules. Besides, it’s super effective for weight loss. So give it a try to see quick results.
Time Restricted IF
It’s a daily fasting approach which requires you to eat during a set window every day. The window is typically 6-8 hours long in which you take a fixed amount of calories to lose weight. According to scientists, eating earlier in the day is the best way to make this approach work.
In addition to weight loss, time restricted fasting offers the following benefits:
Improved blood sugar
Stable blood pressure
Stable insulin levels
The majority of busy mothers that apply this fasting approach eat between 10 am and 6 pm.
In this type of fasting, you only take 25% of your regular calories and fast just twice a week. For the rest of the week, you eat normally, making sure that your calorie consumption is less than the amount of burned calories.
A lot of busy mothers struggle to keep up with this fasting approach as it involves calorie counting. However, it’s right up there with the other two techniques in terms of effectiveness.
It is said that famous TV host Jimmy Kimmel lost his weight using this approach. Give this method a try to see if it works for you.
What type of busy moms should avoid intermittent fasting?
There are a few types of busy mothers that shouldn’t fast intermittently.
Pregnant: Please avoid all forms of fasting during pregnancy.
Breast feeding moms: If you are breastfeeding, then intermittent fasting isn’t for you. Please wait until you finish breastfeeding before applying any weight loss techniques making sure to consult your doctor first.
Women with diabetes: While a lot of diabetes patients use intermittent fasting to control blood sugar, it’s important that you check with your doctor if you have diabetes. Fasting intermittently for diabetes patients requires a carefully crafted plan. Therefore, checking with a medical specialist is important first.
If you are already in good shape: It goes without saying that women that already have their weight under control don’t need fasting. Doing so could be counterproductive. Always consult a fitness / nutrition specialist beforehand.
Intermittent fasting for busy mothers is a lot simpler with the right approach. So do some R&D to find what works for you, and don’t forget to check with your specialist before diving in. Good luck!