What to Do With Hunger while Intermittent Fasting
While Intermittent Fasting, it is likely you will have hunger.
Remember hunger actually comes in waves and you can ride it out because it will pass. Follow a tip below when you get hungry and wait 15-30 minutes and your hunger will be less or gone.
Tips to Decrease Chance of Getting or Noticing Hunger
Tip 1 is to Intermittent Fast every week for a month. Your body will become accustomed to fasting and your appetite will be suppressed the more frequently you do intermittent fasting.
Tip 2 is to Stay Busy. Staying busy will help keep your mind off eating. When you plan to do a longer fast such as 24 hours, make sure you have plans for the day. You will probably still get hungry around times of the day you typically eat. That hunger will pass after 15-30 minutes and if you are busy may not be noticed at all.
Tips for what to Consume When Hungry While Intermittent Fasting
Tip 3 Drink water. Often even on non-fasting days, the body will signal hunger when actually you are dehydrated and need water. Water is so very important for your body to function properly. Even when not fasting this is a great tip for hunger. After drinking water, hunger is usually suppressed after 15 to 30 minutes.
Tip 4 Drink Sparkling Mineral Water. Drinking sparkling mineral water may help with noisy stomachs. The carbonation helps with stimulating nerves for swallowing, improves indigestion, improves constipation and gallbladder function.
Tip 5 Drink Green tea. Green Tea has antioxidants that help stimulate metabolism and weight loss. You could drink other teas as well, the benefits are still great.
Tip 6 Use Cinnamon. Add Cinnamon to tea or coffee. It can slow stomach emptying and may help suppress hunger. It also adds flavor which helps you feel like you’ve eaten.
Tips for What To Consume that Has Calories While Intermittent Fasting
Tip 7 Drink coffee. Both decaf and regular coffee show some hunger suppression related to coffee’s antioxidants. Remember that black is best. If you need to add some fat such as MCT oils, cocoa butter, butter, or heavy cream. Reminder Your body could react with an insulin shift to some of these fats with carbohydrates.
Tip 8 Chia Seeds. Make a chia seed gel. Use 1 teaspoon of chia seeds in 1/4 cup water and let sit for 20-30 minutes to gel. It may need a shorter or longer time depending on the consistency you like to eat it. You can always add a bit of water to thin it if it is too thick. It does contain carbohydrates but also omega-3 fats and soluble fiber. You may get an insulin shift that pulls you out of fat burning for a short time. This is highly individual. It is something to try if you re needing to suppress hunger to get through your longer fasting days.
I hope you found these tips valuable for hunger during your fasting journey. If you are curious about fasting then start with my free Easy Guide to Intermittent Fasting. If you are already fasting then see this post on What Should I Eat When I’m Feasting?
