14 Tips To Fight Hunger That Will Help You Survive Intermittent Fasting

Jun 26, 2018

When it comes to intermittent fasting for weight loss, one of the most challenging aspects we face is that of controlling our appetite. The concept of an intermittent fast is to eat all of your meals within an 8 hour window, leaving 16 hours of time to fast that your body uses up more of its fat store. Most experience an extreme loss of energy, dizziness, and headaches in the beginning that can be quite discouraging when just starting out. If you experience this, you are not alone.

However, if something feels out of the ordinary, be sure to contact your doctor to see if intermittent fasting is right for you. The good news is, your body will eventually adjust to this eating pattern and you won’t feel hungry at all. In the meantime, follow these 14 tips for curbing hunger: 

Drinking plenty of water is vital to making it through an intermittent fast. Drinking water on a consistent hourly basisthroughout the day will help to curb hunger. The time what we perceive to be hunger is actually thirst. This is why staying hydrated will greatly improve your overall well-being during your fast. 

When hunger strikes it's easy to forget everything else and focus on the hunger pangs in our stomach. Remembering the reason for your fast is key to keeping your eye on the prize. Weather your body weight loss, disease prevention, or a general increase in energy, remembering your primary goal and thinking positively will go a long way in actually reaching that goal. 

And if you really want to take it seriously, stay away from the grocery store, restaurants, and parties as well. Sometimes the only reason we notice our hunger is because we are around food. Also, avoid preparing food for other people if you can. That friend of yours wants to catch up? Invite them out for a coffee instead! 

And speaking of coffee, drinking more of it will also help to keep your hunger at bay. One useful tactic is to wait until you feel your first pangs of hunger in the morning. The caffeine will help to subdue those feelings. However, be sure to consume your coffee or tea black as adding creamers and sugar can spike insulin levels, increasing your appetite. 

Try to distract yourself from your hunger by spending time doing something you love. whether that be surfing YouTube to find the latest trending video, reading a book, listening to your favourite music, or watching your favourite series. distracting yourself with something you love will make your fast go much smoother. 

plan your meals around when you are busiest with your work. Staying productive is one of the best ways to keep our minds off of food and eating. 

There's something about having fresh minty breath that lessens our desire to eat. making sure you keep up your dental hygiene is key in completing a successful fast. Moreover, giving your teeth a quick brush when your hunger is at its peak is a great tactic for curbing those cravings. 

Engaging in stress reducing activities is also a great way to lessen your appetite. This is because our bodies release cortisol when we are stressed, which increases our desire to eat. Engaging in calming activities such as keeping a journal, going out into nature, or spending time with a pet will help keep you calm and happy. 

There are many ways in which taking a warm bath can help during your fast. The first is that taking care of yourself is just another way you can inspire youself to pursue good habits. Secondly, fasting often makes our bodies colder than usual. A warm bath will help keep your body temperature under control. The third reason is that it is simply a distraction from being hungry. Especially if you sip on some tea or watch a movie while you bathe. 

Although strenuous exercise is not recommended during the beginning of an intermittent fast, light exercise can be a very beneficial distraction from hunger. So get out for a walk or a bike ride and enjoy the fresh air! 

When our bodies are tired, appetite increases. This is due to our body trying to acquire energy to compensate for a lack of sleep. Getting 7-8 hours of interrupted sleep every night will aid in balancing our appetite during the day. 

During your 8 hour eating window, it is wise to stay away from processed foods and sugar as much as possible. Refined sugar will actually increase your appetite, making it harder to avoid food outside of your eating window. 

Eating high quality foods such as whole meats, veggies, and fresh fruits, will actually help keep you feeling satisfied and ready for your fast. Nuts and seeds are also a great source of protein, along with the healthy fats and protein whole meats provide. 

Another effective way to avoid hunger is by chewing gum. The chewing motion keeps hunger pangs away. Make sure you only choose sugarless gum and avoid other types of mints and candies as they only add empty calories to your diet. 

What tactics have you used to curb hunger during Intermittent Fasting? Let us know in the commentsshow this article to a friend who you think could use the encouragement! 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!