Intermittent Fasting for Weight Loss: how to get started for busy moms!
This post is part of a series on Biohacking for mothers. Check out my introductory post to learn more scientifically proven ways to get the best results from your time and efforts!
As a busy mom of three, I was struggling with my weight and energy until I learned about intermittent fasting for weight loss! I speak from experience. I love that fasting isn’t another complicated and time consuming diet—it’s a completely free lifestyle strategy that helped me lose 30 pounds, and reclaim more time and energy in my day!
Most moms are exhausted, battling weight gain, and desperate for a doable solution. Intermittent fasting is that solution—a scientifically-backed approach that transforms your metabolism, and is incredibly simple and easy to incorporate into your life.
In this article, we’ll break down how intermittent fasting can be your secret weapon for health!
Table of Contents
Health benefits of Intermittent fasting
Learning about the incredible benefits of intermittent fasting to my health inspired me to keep faithful even when I didn’t see any progress in the beginning! I hope it will help you too. Here are some of the reasons I never plan to stop this habit!
Reduce the risk of developing Metabolic Syndrome:
At the heart of how intermittent fasting for weight loss works is the concept of metabolic syndrome. Metabolic syndrome is a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.
Eating introduces glucose into the bloodstream which prompts the pancreas to release insulin. When we never go very long without eating, our body constantly has insulin in its system and never gets a break! These persistently raised insulin levels dull insulin sensitivity.
Incorporating fasting periods into your routine can provide the body with a respite from continuous insulin production, which enhances insulin sensitivity and reduces the risk of metabolic syndrome!
Improve metabolic health and cause fat burning
- Increased metabolism: the body shifts from burning glucose to burning stored body fat for energy.
- Naturally reduced calorie intake.
- Balanced hunger hormones: fasting regulates ghrelin (the hunger hormone) and leptin (the satiety hormone).
- Lower insulin levels: encouraging fat breakdown and weight loss
- Enhanced insulin sensitivity: improves how your body processes blood sugar.
- Targets belly fat: intermittent fasting reduces visceral fat (the most toxic form of fat around your organs!)
- Lowered and stabilized blood sugar levels.
- Reduced inflammation.
Better brain function
- Improved focus, concentration and productivity during fasted periods.
- Reduced risk for Alzheimer’s and Parkinson’s shown in animal studies
Anti-aging effects
- Cellular repair through autophagy.
- Longevity: promote cellular health and reduce oxidative stress.
Simplified life
- Fewer meals to plan
- Freedom from constant eating
Hormonal benefits
- Increased growth hormones
- Improved digestion: giving it breaks can improve gut function and reduce bloating.
- Steady energy: by relying on fat stores instead of fluctuating glucose, fasting provides a more stable energy source.
How to start
Consider your daily schedule.
When starting intermittent fasting for weight loss, as a rule, keep your eating window within daylight hours. Eating during the daylight aligns with the body’s peak metabolic period and it improves the body’s response to insulin. Eating after dark is conducive to weight gain and harms your sleep quality.
Start with a 12 hour fasting window (for example, fasting from after dinner at 7pm to 7am), and move up to 14 hours, then 16. I would caution against anything too extreme for your daily life. There’s a a whole world of extended fasting to dive into, but for daily life stick with something that will be doable for you!
Start with cutting out eating after dinner and allow your circadian rhythm (which also regulates hunger) to adjust to this change. When you are used to it and no longer crave food at night, move on to the next fasting interval you want to target!
Try to push your breakfast (which will now become a true “break fast”) out gradually until you have reached your desired window. For instance, most days I finish dinner by 6PM and eat breakfast around 10:30AM.
Focus on Wholesome and Hearty Meals
It will make your fasting journey SO much easier if you prioritize eating full hearty meals during your eating window. Intermittent fasting for weight loss is not about calorie restriction, and the two do not pair well.
For best results, stick to meats, healthy oils, dairy, eggs, vegetables, fruits, nuts and seeds.
These foods will give you the energy you need to fast for extended periods of time. Reducing or avoiding carbs during this time will help your body adjust to burning more optimal sources of energy.
Be Flexible!
Don’t treat intermittent fasting for weight loss as a zero-sum game. Consistency over the LONG haul is what will make a difference.
If it doesn’t work out one day, keep trying the next! Once you get into a consistent pattern, cravings will go away and it will be much easier to maintain your habit.
Intermittent fasting is so adaptable to real life! For example, if birthday cake is served at a family function after your eating window has closed—partake in the cake and simply shoot to push your breakfast out a little later the next morning!
How to overcome common challenges
Hunger
Hunger is normal at first but will decrease as your body adjusts to the new routine. Distract yourself with non-caloric drinks like black coffee, green tea, water with a touch of lemon juice, and high quality calorie free electrolyte packets like LMNT.
Keto Flu
The low carb flu or keto flu can really take you by surprise, but it is actually a really good sign that you needed this, and are making progress! It means your body is adjusting from constantly relying on glucose and will learn how to go into ketosis (burning stored body fat) during your fast!
Keto flu can feel like headaches, fatigue, nausea, dizziness, irritability, muscle cramps, brain fog and constipation.
We have had success with simply breaking our fast when the keto flu starts and persisting again the next day.
Sometimes the keto flu is due to an electrolyte imbalance. Electrolytes—such as sodium, potassium, magnesium, and calcium—are vital minerals that regulate hydration, nerve function, muscle contractions, and pH balance. Fasting may deplete electrolytes and cause symptoms like headaches, fatigue, muscle cramps, and dizziness. You can prevent these deficiencies and maintain the benefits of fasting by supplementing with sugar-free, zero calorie electrolyte supplements.
Results timeline
The timeline for observing weight loss with intermittent fasting can really vary. For me personally, I gradually lost 30 pounds over 8 months. Progress was slow at the beginning, but as my body adjusted to burning its own stored fat for energy my progress sped up!
This kind of steady pace due to a lifestyle change is more sustainable and conducive to long-term success.
I would highly recommend the book Two Meals a Day by Mark Sisson, and Fast Like a Girl by Dr. Mindy Pelz to keep learning more about this topic!
Intermittent fasting for weight loss offers a practical and effective approach for busy moms. By incorporating intermittent fasting into your life you can achieve sustainable weight loss and enhanced energy. Remember, consistency and flexibility are key. Embrace this lifestyle change, and celebrate your progress!
Please share your experiences with intermittent fasting for weight loss and any questions you may have in the comments below!
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. I am not a licensed medical professional, and the content shared here should not be used as a substitute for professional medical guidance, diagnosis, or treatment. Always consult with a qualified healthcare provider, midwife, or physician regarding your specific circumstances and any medical decisions. Reliance on any information provided in this blog is solely at your own risk.
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