We’ve all heard of intermittent fasting. If someone you know is on a fast, you hear ALL about it, alongside their Crossfit and vegan journeys! It hasn’t been something that I ever thought I’d add to my health and wellness journey, but I recently came across content that illustrated the negative impact of being Insulin resistant, something that is has become much more prevalent in our generation. This shined a new light on the positive benefits of intermittent fasting that I didn’t understand until now.
Insulin resistance is a major challenge that we face when trying to maintain a healthy lifestyle and weight as a busy working mom. Juggling work, family, and various responsibilities leaves little time for self-care, especially when part of our diet is sandwich crusts and half-eaten Luncheables. 😂 I found that being intentional with intermittent fasting has allowed me to stick to a routine and hit goals on the scale.
Understanding Insulin and Blood Sugar
Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When we consume food, especially carbohydrates, our blood sugar rises. In response, the pancreas releases insulin to help transport glucose from the bloodstream into the cells, where it can be used for energy. However, excessive consumption of refined carbohydrates and sugar can lead to insulin resistance, a condition where the body becomes less responsive to insulin’s actions, resulting in higher blood sugar levels.
Fasting and Insulin Sensitivity
Fasting can improve insulin sensitivity, allowing the body to utilize insulin more effectively. When we fast, especially for extended periods, our body’s glucose stores are depleted, and it begins to rely on stored fats for energy. This process leads to weight loss, as stored fat is burned for fuel. Furthermore, fasting reduces the overall demand for insulin, as there is little or no dietary intake to process. As a result, fasting promotes a better balance between insulin and blood sugar levels.
Intermittent Fasting for Busy Working Moms
Intermittent fasting can easily fit into the hectic schedules of busy working mamas. It involves cycling between periods of eating and fasting. Commonly practiced methods include the 16:8, where one fasts for 16 hours and restricts eating to an 8-hour window, and the 5:2, where two non-consecutive days restrict caloric intake to 500-600 calories. Intermittent fasting allows for flexibility in meal planning and can be adapted to personal preferences.
I do 16:8 Monday through Friday. I eat within the window of 10am – 6pm. I start my morning by drinking a large glass of water, followed by a black coffee with a small splash of almond milk (additives with less than 30 calories won’t break a fast) and then eat breakfast at 10am which will consist of a fruit & veggie smoothie with protein powder (I like the Vital Performance powder right now) or yogurt parfait. I eat lunch at 1pm which I try my damndest to make it a soup or salad. Then, I eat dinner with my family at 5:30pm. If I want a small treat after dinner, I’ll eat frozen grapes, Halo ice cream or some dark chocolate.
Tips to begin Intermittent Fasting
- Choose the right fasting method: Select an intermittent fasting method that aligns with your lifestyle and preferences. The 16:8 method (fasting for 16 hours and restricting eating to an 8-hour window) works for me because I plan it around the time I have dinner with my family and work backwards.
- Start gradually: If you’re new to fasting, it’s wise to ease into it gradually. Begin by extending your nighttime fast by skipping breakfast and gradually increasing the fasting window over time. This gradual approach will allow your body to adjust more comfortably.
- Plan your fasting window: Schedule your fasting window during times that align with your daily routine. For example, if you’re not a breakfast person, consider skipping breakfast and starting your fast after dinner. Find a fasting window that suits your lifestyle and commitments.
- Stay hydrated: Drink plenty of water throughout the day, especially during your fasting period. Staying hydrated helps curb hunger pangs, supports your body’s natural detoxification processes, and keeps you feeling energized. I am definitely one that eats more if I’m dehydrated.
- Opt for nutrient-dense meals: When it’s time to break your fast, focus on consuming nutritious, whole foods. Include a balance of lean proteins, healthy fats, and fiber-rich vegetables in your meals to keep you satiated and provide essential nutrients.
- Listen to your body: Pay attention to your body’s hunger and fullness cues. It’s essential to distinguish between true hunger and emotional or habitual cravings. Give yourself permission to eat when you genuinely feel hungry, but also practice mindful eating and stop when you feel comfortably satisfied.
- Plan and prepare meals in advance: As a busy working mom, meal planning and preparation are crucial for success. Set aside some time each week to plan your meals, grocery shop, and pre-cook or batch cook healthy meals and snacks. This preparation will help you stay on track during busy days and prevent impulsive food choices.
- Stay consistent: Consistency is key when it comes to intermittent fasting. Try to adhere to your chosen fasting schedule as much as possible, even on weekends or during social events. Consistency will help your body adapt to the fasting routine and maximize the benefits.
- Prioritize sleep and stress management: Adequate sleep and stress management are vital for overall health and successful weight management. Aim for quality sleep each night and incorporate stress-relieving practices such as meditation, yoga, or gentle exercise into your routine. These practices support hormonal balance and complement the effects of intermittent fasting.
- Seek support and accountability: Consider finding a fasting buddy or joining online communities or support groups focused on intermittent fasting, especially if your partner isn’t fasting with you. Sharing your experiences, challenges, and successes with others can provide motivation, accountability, and helpful tips.
For busy mamas looking to manage their weight effectively, fasting offers a powerful strategy. By regulating insulin and blood sugar levels, fasting can help shed pounds, boost energy, and improve overall health. The flexibility of intermittent fasting makes it an ideal choice for women with busy schedules, allowing us to incorporate fasting into our lifestyle without sacrificing valuable time. Start harnessing the benefits of fasting and empower yourself on your weight loss journey. You got this, mama!