Are you struggling with being hungry during intermittent fasting? Try these 10 tips and say goodbye to tummy grumbles for good!
What should you do if you are ABSOLUTELY STARVING during your intermittent fast and you feel like you literally want to EAT YOUR ARM OFF?
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How to Stop Being Hungry During Intermittent Fasting – 10 Tips!
In this post we’ll explore 10 proven tips that will help you to curb your hunger pangs so you can fast with comfort and ease while experiencing the many intermittent fasting benefits this lifestyle has to offer.
STAY HYDRATED
Sipping on plain glass of water can be the single best way to combat feelings of hunger during intermittent fasting. Adequate hydration is essential for overall health, and it can play a crucial role in managing hunger and food cravings. Drinking plenty of water not only fills the stomach, creating a sense of fullness, but it also helps dull the appetite by satisfying the body’s need for liquids. Often, feelings of thirst can be mistaken for hunger, leading to unnecessary eating.
Staying hydrated with black coffee and green or black tea also proves to be a valuable strategy for managing hunger during intermittent fasting. In addition to providing several health benefits, these beverages provide a sensory satisfaction similar to eating while also offering a metabolic advantage. The caffeine content in both black coffee and green tea can help suppress appetite. This stinulates the release of hormones that signal fullness.
Additionally, the warm and flavorful nature of these drinks creates a sense of comfort and satiety, helping to stave off hunger pangs. Moreover, the lack of calories in black coffee and unsweetened tea ensures they won’t break your fast. This makes them an ideal choice to enhance your fasting window experience while keeping the feeling of hunger at bay.
Investing in good quality coffee and tea will absolutely enhance your fasting experience. My favorite black coffee to drink while fasting is STARBUCKS Medium Roast Breakfast Blend. You can check it out RIGHT HERE!
As for tea, I enjoy drinking BIGELOW ORGANIC Premium Green Tea. You can check it out RIGHT HERE!
ELECTROLYTE UP YOUR LIFE
Incorporating an electrolyte supplement like LMNT can significantly aid in curbing hunger during intermittent fasting. Electrolytes play a vital role in maintaining fluid balance, nerve function, and muscle contractions within the body. When fasting, especially for extended periods, electrolyte imbalances can lead to feelings of fatigue, low blood sugar, weakness, and increased hunger. LMNT’s balanced blend of sodium, potassium, and magnesium not only supports hydration but also helps regulate energy levels and hunger signals.
By replenishing essential electrolytes, this supplement prevents the common discomfort associated with fasting, thereby promoting a more sustained and manageable fasting experience. As a result, individuals can focus on their fasting goal without being sidelined by excessive hunger.
CLICK HERE to learn more about the BEST INTERMITTENT FASTING ELECTROLYTE SUPPLEMENT that absolutely won’t break your fast.
PRIORITIZE PROTEIN
Ensuring an adequate intake of protein is a fundamental strategy for fighting against being hungry during intermittent fasting. Protein-rich foods provide a dual advantage in appetite control: they promote prolonged feelings of fullness and support muscle preservation. When consumed during your eating window, protein triggers the release of hormones that signal satiety. This helps to reduce cravings and the urge to snack.
Additionally, protein’s slow digestion rate sustains energy levels and minimizes fluctuations in blood sugar levels, which can contribute to hunger spikes. By prioritizing sources like lean meats, poultry, fish, eggs, and plant-based proteins, individuals can maintain their metabolic rate and lean muscle mass, ultimately contributing to a more successful and satisfying fasting experience.
To learn more about the importance of getting enough protein when it comes to weight loss check out my blog post: 7 Reasons to Eat a High-Protein Diet for Weight Loss! And, if you prefer to use protein powder as a source of protein, you will find 10 amazing protein powder recipes for weight loss RIGHT HERE!
FILL UP WITH FIBER
Incorporating fiber-rich foods into your diet is a powerful strategy for curbing hunger during intermittent fasting. Fiber, found in fruits, vegetables, whole grains, and legumes, offers a unique advantage in promoting satiety and managing appetite. Its bulkiness and slow digestion rate create a lasting feeling of fullness, helping to control overeating and unnecessary snacking. As fiber absorbs water in the digestive system, it also expands and contributes to a sense of stomach satisfaction.
Furthermore, these foods tend to have a lower caloric density. This allows one to consume a larger volume without excessive calorie intake. By prioritizing fiber-rich choices, individuals embarking on intermittent fasting can maintain a more controlled and comfortable fasting experience while effectively managing hunger throughout the fasting period.
EAT LIKE A SLOTH
It you are hungry during intermittent fasting, try practicing mindful eating by savoring your food, eating slowly, and thoroughly chewing each bite. This can be a great way to combat real hunger during hours of fasting. When you take the time to engage your senses and appreciate the flavors and textures of your meal, you allow your body to send signals of fullness more effectively. Chewing slowly also aids in the breakdown of food, making it easier for your body to extract nutrients and energy from each mouthful. This approach not only enhances the digestive process but also extends the duration of your meal, giving your brain ample time to register satisfaction.
By cultivating a mindful eating habit, you can empower yourself to better manage hunger, prevent overeating, and navigate your fasting time and eating window with greater ease and control.
DO NOT FEAR FAT
Incorporating healthy fats towards the end of your eating window can be a strategic approach to combat both hunger and weight gain. Healthy fats, sourced from avocados, nuts, seeds, coconut oil, and fatty fish, provide a concentrated source of energy that offers a sustained feeling of fullness. Consuming these fats, especially as a part of your last meal for the day, can slow down digestion, helping to extend the period of satisfaction and reduce the likelihood of hunger pangs between fasting periods.
Moreover, these fats play a crucial role in supporting hormonal balance, including those that regulate appetite and satiety.
Closing your window with healthy fat foods like coconut oil and avocados will help to STABILIZE YOUR BLOOD SUGAR and RAMP UP YOUR ENERGY LEVELS! Most importantly, though, munching on healthy fats at the end of your eating window will allow you to REMAIN FULL for LONGER into your next fast! And this, my fasting friends… is a BEAUTIFUL THING! It will give you the push needed to easily reach your fasting, weight loss and health goals!
Organic Coconut Oil is my favorite way to ensure I am including healthy fats in my everyday diet.
Coconut Oil to the Rescue
The weight loss benefits and results of ingesting 1-2 tablespoons of organic Coconut Oil daily are nothing short of mind-blowing. Coconut oil is a very healthy fat that contains zero carbs, making it perfect for those following a low-carb diet. Studies have shown that coconut oil is “thermogenic.” This means eating it tends to rev up your metabolism and increase fat burning in the body. Coconut oil also boosts energy levels, reduces your appetite and keeps you feeling full. In addition, it can help keep your hormones balanced, regulate blood sugar and reduce abdominal fat.
Some of my favorite ways to incorporate coconut oil into my daily routine include:
- Cook and bake with Coconut Oil. Swap out the use of butter and other cooking and baking oils for coconut oil.
- Add 1-2 Tablespoons of coconut oil to your favorite WEIGHT LOSS SMOOTHIE.
- Add it to your coffee for an instant healthy and super yummy creamer replacement.
- Drizzle melted coconut oil over yogurt or popcorn. Just pop a spoonful or two of coconut oil into the microwave and heat for about 20 seconds. It will completely change to a liquid form. Drizzle away and enjoy the yumminess!
Coconut Fat Bombs! YUM!
My ABSOLUTE FAVORITE WAY to enjoy coconut oil daily is by ending my eating window with one of my delicious homemade Low-Carb COCONUT FAT BOMBS. Grab your FREE RECIPE HERE!
BE A BUSY BEE
Staying busy and engaged in activities during intermittent fasting can be a very effective way to curb hunger. When you’re occupied with tasks, whether it’s work, hobbies, or exercise, your mind is diverted from thoughts of food. And, and you’re less likely to focus on hunger sensations. This distraction technique helps break the cycle of craving and gives your body time to adjust to the fasting state.
Moreover, keeping yourself busy while in the fasted state, can boost your mood and energy levels. This indirectly contributes to reduced feelings of hunger. By immersing yourself in productive activities, you can create a positive environment that supports your fasting goals. This should make it easier to navigate fasting periods without succumbing to unnecessary snacking or overeating.
CLICK HERE to read my blog post: 101 Non-Food Activities to Make Fasting Easier and More Fun!
GET YOUR ZZZZZ’s
Prioritizing adequate sleep is a crucial element in curbing hunger during intermittent fasting. Getting enough sleep plays a significant role in regulating hormones that influence appetite and hunger. When you’re well-rested, your body’s production of leptin (which signals fullness) remains balanced. In the meantime, ghrelin (which triggers hunger) is kept in check. Lack of sleep disrupts this balance, leading to increased hormone ghrelin levels and a heightened craving for calorie-dense foods.
By ensuring you get enough quality sleep, you create a foundation for better appetite control and more successful fasting. Improved sleep patterns also contribute to overall well-being. This helps manage stress and maintain a consistent fasting routine without the added challenge of heightened hunger sensations.
ADJUST YOUR FASTING SCHEDULE
Adapting and customizing your fasting schedule and method can be a powerful strategy if you are finding that you are hungry during intermittent fasting. Everyone’s body responds differently, and finding the best fasting method that suits your individual needs is essential. Experimenting with variations in your eating pattern, can help you discover a schedule that aligns better with your natural hunger cues.
Additionally, trying different methods like the 16/8 method, 20/4 method, or alternate-day fasting allows you to determine which pattern keeps you more satisfied and minimizes hunger. Flexibility in adjusting your fasting approach empowers you to tailor your fasting experience to reduce discomfort and maintain a steadier energy level.
CLICK HERE to learn about the fasting method(s) I used to lose 46 pounds in 4 months.
DRINK SPARKLING MINERAL WATER
Can you say GAME CHANGER? Once I began drinking plain sparkling mineral water, intermittent fasting became an absolute breeze. The bubbles and the carbonated water does something truly magical inside your tummy.
This carbonated beverage provides hydration without any calories or additives, making it another smart choice for clean fasting. The effervescence of sparkling mineral water can help curb appetite and provide a sense of fullness. This satisfying feeling truly helps manage feelings of hunger during fasting periods.
Additionally, the natural minerals found in this type of water, such as magnesium and calcium, can contribute to overall health.
My favorite sparkling water brands are: LaCroix “Innocent” and “PurAqua Italian Sparkling Water” (this one can only be found at Aldi Grocery Stores). I love them both because they are super yummy and very cost effective. Just remember to choose varieties without any added flavors or sweeteners to ensure that you do not BREAK YOUR FAST.
FINAL THOUGHTS – How to Stop Being Hungry During Intermittent Fasting!
So if you are hungry during intermittent fasting, incorporating these strategies can be a game-changer for your intermittent fasting plan. I’m hoping these tips will empower you to conquer hunger and achieve your fasting and fat loss goals. Remember, the key is finding what works best for you – whether it’s staying hydrated with black coffee and tea, prioritizing protein and fiber-rich foods, or adjusting your fasting schedule.
Stay patient, listen to your body, and experiment with these techniques to discover the personalized approach that makes your fasting experience satisfying and sustainable.
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
