*Disclaimer: results may vary.
Even prior to having Lily, one of the most common questions I received about the FASTer Way to Fat Loss is whether or not it is safe to do while breastfeeding. I’ve been reluctant to share tips regarding breastfeeding while fasting because I am not a lactation consultant or medical professional. However, I am living proof that the FASTer Way lifestyle is both suitable and flexible for breastfeeding moms, as I breastfed Lily while following the program for her first year! Intermittent fasting, or specifically an 8-hour feeding window, typically does not negatively affect your supply. If you feel like you are struggling to produce near the end of your fasting window, shift to a 14/10 or 12/12 fasting schedule and note any changes.
In my experience, intermittent fasting is safe for breastfeeding moms and, as is the case for me, can even cause your milk to be higher in fat—which means your baby will be more satiated after each feeding. When I was breastfeeding, my friend (who is also a lactation consultant) and I chatted and she commented on how much milk I was producing and how fatty it was. I used to joke that I produced heavy cream—enough to feed the entire town! One of the most important things you can do is to ensure you are eating enough of the right macros while breastfeeding, particularly on the FASTer Way’s low carb and low macro days.
In addition to making sure you eat enough, here are a few tips for living the FASTer Way lifestyle while breastfeeding:
Tip 1: Do not stress over your feeding window.
Listen to your body. If you wake up famished because you were up all night feeding your baby, then break your fast. I have been doing this on certain days, and when it happens, I just end my feeding window a little earlier than normal. Do not stress over this, just listen to your body and do what you need to!
Tip 2: Bump up your carbs on a low carb day.
If you are breastfeeding an infant and are still in the newborn stages, it is totally reasonable to need more carbs. I bump mine up on low carb days to about 100 grams net carbs, and listen to my body to make sure I have enough carbs to keep me energized. Oatmeal, sweet potatoes, and apples are my go-to carbs. If you are in a normal cycle with your nursing and your baby is a little older, feel free to bump those carbs down to 50 grams again. But, do not worry one bit about upping those carbs to 100 grams while your baby is still young or if you notice that your supply has dipped for one reason or another!
Tip 3: Hydrate, Hydrate, Hydrate.
You’ve got to make sure you aren’t dehydrated throughout the day. When I was breastfeeding Lily I would typically wake up, have a tall glass of water, then have another glass of water every time I nursed. Again, listen to your body. If you are thirsty, then you are probably already a little dehydrated, so do your best to stay on a decent hydration cycle!
Tip 4: Focus on foods that will increase your supply.
Whole foods are the foundation of your diet during the FASTer Way. This alone will do wonders for your milk supply. However, things like carrots, almonds, garlic (also good for your immune system), oatmeal, and sweet potatoes are some of my favorites for increasing milk supply while breastfeeding.
The FASTer Way can be done while nursing, I am living proof. My milk supply was far greater with Lily than it was with my first two babies. Additionally, I have had plenty of clients see incredible weight loss results while doing the FASTer Way, without decreasing their milk supply. In fact, most women say that this program alone has helped to increase their supply. You simply have to learn to listen to your body and be okay with making some slight adjustments. If you do that, you will see some incredible results!
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