Hunger during intermittent fasting can be the one element that deters people from giving it a try.
So you’ve done your homework and you’re convinced. Intermittent fasting is a simple way of increasing longevity, health, well-being, and overall well-being. There is one problem.
Intermittent fasting can cause hunger. Fasting may have caused hunger pangs (or “hangers”), which can make you feel hungry or angry. Hunger can also be accompanied by stomach grumbling and discomfort. This distinction is crucial because it will help you understand why you feel hungry, and how you can control the situation.
Feeling hungry is normal. In fact, Pavlov demonstrated that hunger can be conditioned and reconditioned. Ghrelin, which stimulates hunger, rises in anticipation for a typical meal. This is why the initial stages of fasting are the most difficult.
It will take time to adjust to true hunger. There are many ways you can ride the hunger wave easily. This article will discuss a few ways you can manage your hunger and reach your fasting goals.
Hunger during intermittent fasting: Low-carb, high-fat meals
We recommend eating high-quality, low carbohydrate, high fat, moderate protein meals in between fasts. This will help you fast more easily, stabilize your blood sugar levels and increase your satiety.
After all, intermittent fasting coupled with a high-fat, low-carb diet can help you reach your health goals quicker.
Begin with low-carb or fat adaptation
A low-carb diet is a great way to start intermittent fasting. Once you have become fat-adapted (i.e. once you are fat-adapted and able to use fat more efficiently than glucose), your appetite will decrease and fasting will feel effortless.
Give yourself two weeks to change your eating habits before you consider intermittent fasting. This should help with some of the hunger during intermittent fasting when you do get going.
Get a good night’s sleep, reduce stress and avoid alcohol to combat hunger during intermittent fasting
Stress and poor sleep quality can cause a disruption in hormone and blood sugar control and a significant impact on your appetite. These sugar-hormone-induced hunger pangs can be avoided by improving sleep quality, using stress reduction techniques, and limiting alcohol intake.
You can improve your sleep quality by making sure your bedroom is well-ventilated and kept cool. Your stress levels will be positively affected by good sleep habits. Meditation, yoga, journaling, and exercise can all help to reduce stress levels.
To avoid high blood sugars and erratic hormones, limit alcohol intake as much as possible. It is better to drink low-carb options in moderation if you have to. Our guide to alcohol explains this in more detail.
Keep hydrated to help with hunger during intermittent fasting
Drinking water is important because thirst can be confused with hunger. To get your body hydrated, drink one to two glasses of water every morning. Aim for at least 2 to 3 liters of water per day. Limiting your water intake can lead to electrolyte loss.
Water can make you feel fuller and can reduce hunger pangs. No matter how hungry or full you are, water is your best friend in fasting.
It can be easier to drink water when the temperature is adjusted, especially in the morning. It will depend on how chilled or warm you like your water. Sparkling water can also be made with lemon and mint infusions if that fails.
Salt is better than electrolytes for hunger during intermittent fasting
Intermittent fasting may cause electrolyte losses. Even if you drink plenty of water, dry mouth and thirst may occur. These symptoms can cause you to feel unwell and hungry. It is easy to mistake thirst for hunger, as we have already mentioned.
Your health and well-being are dependent on electrolytes. To prevent symptoms from developing, we recommend keeping your electrolytes levels high. Drinking bone broth or salty foods throughout the meal window can help to replace electrolytes.
Supplements of magnesium and potassium may be helpful. These can be taken during fasting. More information can be found in this guide on electrolytes.
Salt is another great option to ease your stomach and curb your hunger. Use a small amount at a time, and rub it onto your tongue. The magic will happen. You will soon lose your hunger pangs and the awful coating on your lips.
Enjoy a cup of tea or coffee
Freshly brewed black tea and coffee can help fill the gap between coffee and food. Hot beverages, similar to water, will give you a feeling full and the sensation of eating. So this is a neat little trick for hunger during intermittent fasting.
If you struggle with hunger, intermittent fasting, or are experiencing difficulty swallowing regular coffee, bulletproof coffee might be a good option. Bulletproof coffee is made with added fats like butter, coconut oil, MCT oil, and even ghee. Fasting will make you feel fuller and help you maintain ketosis (or autophagy), which are two key principles of fasting.
Fasting purists may argue that one calorie per day is enough to break a fast. It is worth adding fat to your coffee if it makes it more convenient or easier.
Get outside and engage in some physical activity. Ghrelin levels increase around mealtimes so make sure you have something to do. You’ll find that ghrelin-induced hunger disappears quickly if you are so busy having fun. Boredom should not be a hindrance to your enjoyment. It is easy to let hunger sneak in, as we all know.
Prepare for hunger, but don’t be afraid. You’ll find that hunger doesn’t seem as bad as you think. These tricks and tips will quickly help you get rid of hunger pangs to allow you to reach your fasting goals.
Fasting can cause a disruption in our conditioned appetite, so it is more manageable. Fasting will be a part of your everyday life before you even realize it. Fasting will become a natural part of your daily life, rather than a response to cravings.
However, if you feel hungry while fasting, you may need to adjust your routine. Fasting should be easy and seamless. It should also be easy to integrate into your daily routine. Hopefully this helps combat some of your trepidation with hunger during intermittent fasting.