No, you should not try to fast intermittently during pregnancy. Here's why?👶
Intermittent fasting, a popular weight loss method, is not suitable for pregnant women. Here's why?
When it comes to weight loss solutions, it's quite simple: Intermittent fasting (SI) consists of limiting meals at certain times of the day (for example, between 10 am and 6 pm), then refrain from eating for even longer. There are several ways to do intermittent fasting, the most popular being the 16: 8 method, which consists of fasting for 16 hours and limiting meals to eight hours a day. It has been proven that intermittent fasting helps people lose weight and can (if the diet is well done) help reduce your risk of type 2 diabetes and heart disease.
The theory is this: if you limit the diet for quite a long time, your insulin level goes down and your body burns fat. Plus, it's mostly a diet method that is foolproof, since you're watching the clock instead of counting calories or calculating carbohydrates and fats. And it seems to work: According to a 2018 study on nutrition and healthy aging, intermittent fasting using the 16/8 method can help people lose up to 3% of their weight in 12 weeks. That said, people who experience the best results of intermittent fasting also eat a healthy diet, low in sugar and refined carbohydrates, during periods when they are not fasting.
Intermittent fasting during pregnancy
A pregnant woman sitting on the bed eating a bowl of raspberries What to eat during pregnancy: Food guide and memory aid You may have been fasting intermittently and have since become pregnant. Or maybe you wonder if it's a healthy way to eat during pregnancy. But experts say that pregnancy is not the time to set up a restrictive diet like the SI. "Pregnancy involves feeding and nourishing your body and baby throughout the day," says Rachel Schwartzman, naturopathic physician. Batya Grundland, family physician at the Family Way Obstetrical Group of Women's College Hospital in Toronto, agrees. "We have no evidence or guidelines to support fasting and safety during pregnancy," she says. "The goal during pregnancy should be healthy nutrition and a healthy lifestyle, not weight loss."
And even if you do not necessarily need to eat for two, you should increase your calorie intake by a modest amount - aim for 200 to 300 extra calories a day - and expect to take between 25 and 35 pounds if you have a BMI of 18 to 25 years old. Women with a BMI between 30 and 40 years old should take between 11 and 20 pounds, and those with a BMI greater than 40, take between 8 and 10 pounds. "Women should look for ways to optimize a healthy lifestyle, including reducing the intake of simple sugars and increasing physical activity, but avoiding dieting," Grundland said.
In addition, women who experience common symptoms of nausea, fatigue and lack of energy throughout pregnancy will want to eat at regular intervals throughout the day, usually every three hours, to stabilize their pregnancy. blood sugar, says Schwartzman.
If you have body image problems and are worried about gaining weight during pregnancy, talk to your health care provider who can reassure and support you.
Intermittent fasting while breastfeeding
If you are breastfeeding, you will want to consume even more than during your pregnancy, up to 500 extra calories. Moreover, you are hungry. "One of the risk factors for breastfeeding difficulties and low milk production is not eating or drinking enough," says Grundland. Growing up and then taking care of a new human is hard work. It's just not the time to limit our food consumption.
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