Have you been thinking, “I’m interested in fasting, but I’m raising kids, so there’s no way I can do it…”?
The truth is, busy dads and moms are actually a great match for fasting.
Every morning is a mad rush, and you don’t even have time to eat breakfast.
You could say that a lifestyle like that already has the foundation for fasting in place.
In this article, I’ll introduce a “time-saving fasting routine you can do in 15 minutes,” designed around the real-life schedules of parents raising kids.
- 1 Why Fasting While Raising Kids Is “Easier Than You Think”
- 2 The Basic Design of “Time-Saving 16-Hour Fasting” for Parents Raising Kids
- 3 Done in 15 Minutes! A Fasting Routine for Parents Raising Kids
- 4 3 Common Hurdles When Fasting While Raising Kids, and How to Get Past Them
- 5 Meal Tips to Maximize the Effects of Fasting, Even While Raising Kids
- 6 Precautions When Fasting While Raising Kids
- 7 Frequently Asked Questions About Time-Saving Fasting While Raising Kids
- 8 How Parents Raising Kids Can “Systematize” Fasting to Keep It Up Long-Term
Why Fasting While Raising Kids Is “Easier Than You Think”
Why Being Busy Works in Fasting’s Favor
Mornings when you’re raising kids are a battlefield.
You make your kids’ breakfast, get them dressed, and send them off to daycare or school.
Plenty of people say there’s no time to eat their own breakfast in the middle of all that, right?
But this very state of “having no time to eat” is your entry point to fasting.
All you do is turn the meals you miss because you’re busy into intentional fasting time.
The secret to sticking with it is a shift in mindset: instead of “trying hard and holding back,” think “if I can’t eat anyway, I might as well make it a fast.”
What Is 16-Hour Fasting in the First Place?
16-hour fasting is a method in which you spend 16 hours of the day not eating and have your meals within the remaining 8 hours.
About 7–8 of those 16 hours are spent sleeping, so the time you actually spend “holding off on eating” is shorter than you might think.
For example, if you finish dinner at 8 p.m. and don’t eat until 12 noon the next day, that makes 16 hours.
The life of a parent with no time for breakfast is already very close to this pattern.
In other words, rather than starting something brand new, you can put it into practice just by adding a few “rules” to the life you already have.
Rest assured that during your fasting hours, you can have calorie-free drinks like water, tea, and black coffee.
A Surprising Discovery I Made While Raising Kids
When my first child was born, my eating habits changed completely.
I’d be running around taking care of the baby until 10 p.m., and when I finally sat down, I had no appetite.
There was a stretch of days when I didn’t eat anything from then until 7 a.m.
Before I knew it, I was naturally doing a 9-hour fast.
In other words, my busy life itself had been creating a fasting rhythm for me.
- Too rushed in the morning to eat → your fast has already started
- The time you nibble a bit of your kids’ leftovers is around lunch → the start of your eating window
- You fall asleep with your kids at 8 p.m. → your fast is naturally extended
Don’t aim for perfection from the start; begin by finding the “time you’re already not eating” in your current life.
That alone should make fasting feel much more within reach.
The Basic Design of “Time-Saving 16-Hour Fasting” for Parents Raising Kids
Fasting Schedules for 3 Different Types
Parents raising kids have different daily rhythms depending on their family makeup and work style.
Below are 3 typical patterns.
| Type | Fasting hours | Eating window | Features |
|---|---|---|---|
| Mom who does daycare drop-off and pick-up | 21:00 to 13:00 the next day | 13:00 to 21:00 | A pattern that starts with lunch. Mornings are focused on caring for the kids |
| Dad who works from home | 20:00 to 12:00 the next day | 12:00 to 20:00 | An eating window from midday to evening. Only water or tea while working |
| Dual-income couple (late home) | 22:00 to 14:00 the next day | 14:00 to 22:00 | A later start. On weekends, adjust the window to start at 12:00 |
The times in the table are only examples, so feel free to shift them earlier or later to fit your own family’s rhythm.
What matters is eating at roughly the same times every day so your body learns the rhythm.
What to Do When Your Mealtimes Overlap with Your Kids’
Some parents feel, “Isn’t it strange for me not to eat while my kids are having breakfast?”
In that case, it’s fine to just “be there with them” while drinking tea or coffee.
What kids want is less about what their parents are eating and more about “being together.”
Just sitting at the table with a smile on your face is more than enough to fulfill your role as a parent.
- Morning: Keep your kids company at breakfast with hot water, tea, or black coffee
- Midday: Prepare your own “fast-breaking meal” around the time your kids come home
- Evening: It’s fine to eat the same meal as your family (finish early and start your fast)
I explain what you can and can’t drink while fasting in detail in “【Choose These and You Won’t Go Wrong】What Can You Drink While Fasting? How to Choose Water, Tea, and Coffee, and Drinks to Avoid.”
What About Weekends and Family Events?
When you’re raising kids, unusual plans tend to come up, like weekend outings, gatherings with relatives, and your kids’ school events.
On days like that, don’t force yourself to stick to your fasting hours; shift your eating window earlier or later to adjust.
Enjoyable mealtimes with your family are something to treasure even more than fasting.
Getting back to your usual rhythm the next day is all you need.
Done in 15 Minutes! A Fasting Routine for Parents Raising Kids
5 Minutes of Prep in the Morning, at Midday, and at Night Keeps Your Fast Running
“I can’t set aside a solid block of time for fasting” is how parents raising kids honestly feel.
That’s exactly why the key is to split your “fasting prep” into 15 minutes total across the day.
| Timing | Time needed | What to do |
|---|---|---|
| Morning (while getting the kids ready) | 5 minutes | Prepare hot water or coffee, and decide today’s fasting window |
| Midday (before breaking your fast) | 5 minutes | Set aside “sitting-down time” so you can eat your first meal slowly |
| Night (after the kids are asleep) | 5 minutes | Note tomorrow’s eating window in your planner or phone |
For the 5 minutes in the morning, it’s enough to just make yourself some hot water or coffee while you’re serving your kids breakfast.
Use the 5 minutes at midday to put down your phone, sit down, and get ready to savor your food one bite at a time.
For the 5 minutes at night, after your kids are asleep, look over tomorrow’s schedule and decide when you’ll start and finish eating.
Decide in Advance Which Days You’ll Fast and Which Days You Won’t
Perfectionism is the enemy of fasting.
If you try to fast all 7 days a week, you’ll feel guilty every time there’s a birthday or celebration.
I recommend starting with 3–4 days a week and gradually getting used to it.
For how to make fasting a habit in 21 days, “【Tips for Sticking with Fasting for 21 Days】How to Make It a Habit in the First 3 Weeks” is a helpful read.
- Set Monday, Wednesday, and Friday as your fasting days
- Keep Tuesday, Thursday, Saturday, and Sunday free as “try not to overeat” days
- Once you’re used to it, increase your fasting days to 5, then 6
It’s Fine to Start with 12 Hours
If jumping straight into 16 hours feels too hard, start with 12 hours.
If you finish dinner at 8 p.m. and eat breakfast at 8 a.m. the next morning, that alone is a 12-hour fast.
Once you get used to it, you can gradually push back your breakfast time and extend it to 14 hours, then 16 hours.
Starting small and building up a sense of “I did it” is the best shortcut to keeping it up in your busy daily life.
On days off, it’s fine to make it a day when you take a break from fasting to fit in with your family’s plans.
3 Common Hurdles When Fasting While Raising Kids, and How to Get Past Them
Hurdle ①: “I Can’t Fast While Breastfeeding or Pregnant”
This is correct.
If you’re pregnant or breastfeeding, please avoid fasting.
However, it’s considered fine to resume fasting after weaning.
It’s better to accept that “now is a time when I can’t fast” and focus on improving the quality of what you eat.
During this time, just making a point of getting plenty of vegetables and protein, and not filling up on sweets or sweet pastries, is something your body will respond to.
Hurdle ②: “My Partner Doesn’t Understand Why I’m Fasting”
Many people have probably felt a bit awkward when told, “Is this about dieting?” or “Don’t push yourself.”
Actually, I was the same at first.
Even when I explained, “Fasting is good for your health,” it just didn’t click for my partner.
But once they saw me losing weight and feeling better, my partner started to acknowledge it, saying, “You’re really sticking with it, huh.”
I feel that showing results is the most convincing argument.
Starting together with your partner also has the advantage of letting you encourage each other, which makes it easier to keep going.
For how to restart when you feel like giving up on fasting, please refer to “【It’s OK If You Slipped】5 Reasons People Quit Fasting, and 7 Steps and Mindset Tips to Restart Successfully.”
Hurdle ③: “I End Up Eating My Kids’ Leftovers”
A scrap of omurice (Japanese omelet rice) your child left behind, the end of a piece of fried food… absentmindedly popping these into your mouth is “mindless eating.”
This is a surprising pitfall that can wreck your fasting window.
The fix is to make a rule: “wrap leftovers right away”.
If you can’t see it, you won’t eat it.
Just getting into the habit of covering the plate with plastic wrap the moment you carry it to the kitchen prevents a lot of this.
- Put your kids’ leftovers in plastic wrap or a storage container right away
- During your fasting hours, don’t sit at the “place where you eat” (the dining table)
- When you really want something in your mouth, turn to gum or sparkling water
If you end up eating leftovers because you hate to waste food, one option is to serve your kids smaller portions from the start and adjust with second helpings.
Meal Tips to Maximize the Effects of Fasting, Even While Raising Kids
The “First Bite” After Breaking Your Fast Shapes Your Body
What you eat first after a 16-hour fast is very important.
When you’re raising kids, it’s easy to end up eating “the same thing as the kids,” but if you can, start with foods that are easy to digest and don’t make your blood sugar spike.
If you start with miso soup (Japanese soybean-paste soup) or other soups and vegetable dishes, then eat meat or fish, and finally rice or bread, it’s easier to prevent a sharp rise in blood sugar.
I explain foods that keep your blood sugar stable at your fast-breaking meal in detail in “【How You Eat Makes the Difference】What Should Your First Meal Be After a 16-Hour Fast? Foods and Eating Order That Prevent Blood Sugar Spikes.”
Mix “Fasting-Friendly Ingredients” into Your Kids’ Meals
One trick is to have the whole family eat the same thing while you add a few fasting-friendly ingredients just for yourself.
For example, simply adding one extra egg for yourself to your kids’ stir-fried vegetables gives you a protein boost.
| Kids’ meal | Fasting-friendly ingredients for adults to add | Key point |
|---|---|---|
| Stir-fried vegetables | Eggs, chicken breast | Protein that’s unlikely to raise blood sugar |
| Curry rice (Japanese curry over rice) | Less rice, topped with tofu | Cuts back on carbs while boosting satisfaction |
| Udon or somen (Japanese wheat noodles) | Switch to mixed-grain rice or soba (buckwheat noodles) | Lowers the GI value to promote fat burning |
There’s no need to make a separate menu for adults; you just add or take away a little when you dish it up, so it hardly adds any work.
Make “Eating Time” Easier with Batch Cooking and Pantry Staples
To get enough nutrition within your eating window, it helps to have food ready that you can eat right away.
- If you make things like boiled eggs, steamed chicken breast, and hearty soups in batches on the weekend, you can eat them right after breaking your fast on weekdays.
- Natto (fermented soybeans), tofu, canned mackerel, and frozen vegetables are also reliable allies that let you add protein and vegetables with no cooking required.
Avoiding the situation of “I’m hungry but there’s nothing to eat” is the trick to keeping yourself from reaching for sweet pastries and snacks.
Dealing with Stress Eating While Fasting
Stress eating, like reaching for snacks when you’re worn out from parenting, is fasting’s biggest enemy.
For psychological ways to overcome stress eating, this article is a helpful reference.
When you feel like eating snacks, try shifting your mood a little: first drink a glass of water, then step outside for some fresh air with your kids.
Precautions When Fasting While Raising Kids
Take a Break on Days When You’re Unwell or Short on Sleep
When you’re raising kids, there are plenty of days when you don’t get enough sleep because of your child crying at night or because you’re caring for them when they’re sick.
If you force yourself to keep fasting on days when your body is struggling, fatigue builds up and you can get irritable more easily.
On days like that, take a break from fasting and prioritize eating properly and resting.
Thinking of fasting not as “something I absolutely have to do every day” but as something to do on days when you feel well takes the pressure off.
Don’t Have Your Kids Fast
Growing children need plenty of energy and nutrients to build their bodies.
Fasting is strictly a health habit for adults, so make sure your kids eat three proper meals a day.
So that your kids don’t feel uneasy seeing you not eat, it helps to tell them in a positive way, “Mom and Dad save up our eating for lunchtime.”
Treasuring mealtimes as “fun time spent together as a family” also has a good influence on your kids’ eating habits.
Get Proper Nutrition During Your Eating Hours
Because fasting shortens the time you spend eating, what you eat becomes even more important.
If you get by on just sweet pastries or instant cup noodles because you’re busy, you tend to run short on protein, vitamins, and minerals.
Just like your kids’ meals, aim for meals that include a staple, a main dish, and side dishes.
Especially since parenting makes you tire easily, try to get protein such as meat, fish, eggs, or soy products at every meal.
When you’re getting enough nutrients, it’s easier to stay calm during your fasting hours, too.
Watch Out for Light-Headedness Before Carrying Your Baby or Driving
Until you get used to fasting, you may feel dizzy or unsteady when you’re hungry.
Feeling unsteady while you’re carrying your baby or driving your kids to and from school is dangerous.
- If you feel dizzy, break out in a cold sweat, or notice your hands shaking, stop fasting right away and eat something.
- If you have a chronic condition or take medication, consult your regular doctor before you start fasting.
Frequently Asked Questions About Time-Saving Fasting While Raising Kids
Except during pregnancy and breastfeeding, you can practice it without any problems.
Using your hectic mornings as “fasting time” is the approach that suits parents raising kids best.
In the early stage of fasting (the first 1–2 weeks), you may feel irritable due to low blood sugar.
In that case, shorten your fasting time to 12–14 hours and gradually ease into it.
Staying hydrated and replenishing minerals also helps.
Yes, you can.
However, in the long run, getting their understanding will let you keep going without stress.
One option is to tell them after you start seeing results.
It’s entirely possible.
The smell of cooking may make you feel hungrier, but once you get used to it, it won’t bother you.
Keeping a drink (tea, coffee, etc.) close at hand while you cook makes it easier.
Lack of sleep disrupts your hormone balance and can reduce the effects of fasting.
During periods when your child keeps crying at night, prioritize getting sleep over fasting, and resume fasting once you’ve regained your strength.
How Parents Raising Kids Can “Systematize” Fasting to Keep It Up Long-Term
Track Your Fasting Hours with a Smartphone App
While you’re caring for kids, your memory tends to get fuzzy, so it’s convenient to track your fasting start and end times with an app.
Fasting apps like “Zero” and “Simple” have timer features and let you know with notifications.
Create a System So You Don’t Have to Think About “Fasting”
The most important thing in fasting is not having to decide “I’ll fast today too” every single time.
Once you’ve decided, “I don’t eat after 9 p.m. on Monday nights,” the rest just flows.
I explain systems for making fasting a habit without relying on willpower in detail in “【Stop Giving Up After Three Days】How to Make Fasting a Habit, 5 Systems That Keep You Going Through the First 21 Days, and a Week-by-Week Roadmap.”
- Fix your fasting days to specific days of the week (so you don’t have to think about it every time)
- Set the timer in your fasting app automatically every night
- Keep only your “fasting drinks” stocked in the fridge
- Decide the day before “what you’ll eat” within your eating window
Raising kids means every day is full of surprises, so it’s only natural to have days that don’t go well.
What matters is taking it easy and remembering that even if a day falls apart, you can just get back on track the next day.
Moms and dads staying healthy is the greatest source of security for their kids, too.
Start tonight, after your kids are asleep, by deciding “what time I’ll start eating tomorrow.”
That small step will be the first step toward a habit that keeps your body in good shape, even in your busy daily life.
▼ Related Articles
▼ Watch the video version of this article