How to Cope With Hunger Pangs When You Practice Intermittent Fasting

If you have never attempted intermittent fasting before, you are likely used to eating regularly throughout the day. That is why many who try this eating pattern deal with hunger pangs, especially when they first begin. At this point, your body has not adapted to the cycle of fasting.

You may find that when you first start out, you are tempted to load up on calories when you break your fast. But if you are trying to lose weight, it is important to be mindful of the quality and quantity of the food you consume.

Fortunately, there are numerous ways to help you curb your appetite until your body adjusts to intermittent fasting. There are certain drinks and foods you can consume that will help you control your appetite during the fasting cycle.

What Should I Eat or Drink To Combat Hunger?

Drink caffeinated beverages. Think green tea, black tea, or coffee. Be sure to take these beverages without sweetener. Green tea and black tea are particularly high in antioxidants, which may help with weight loss and fat burning. They may help stave off hunger.

Drink more water. Consuming regular amounts of H2O may help suppress your appetite naturally. This drink can take up space in your stomach and reduce your hunger. Many of us also suffer from dehydration — when you think you are hungry, you might just be thirsty.

Eat protein-rich foods. When you break your fast, be sure to consume a healthy amount of protein. This macronutrient helps you feel more full than fats and carbs even if you are consuming less food. You can get protein through foods such as:

  • Eggs
  • Chicken breast
  • Beef broth
  • Oats
  • Chia seeds
  • Broccoli
  • Quinoa
  • Lentils

Adjust according to your diet preferences!

Eat fibrous foods. Fiber is another important nutrient to consume regularly. This nutrient can help lower the level of hunger hormones your body produces and increase the level of hormones that help you feel full. Consider adding these fiber-rich foods to your diet:

  • Sweet potatoes
  • Oats
  • Flaxseed
  • Chia seeds
  • Beans
  • Berries
  • Avocado

Mind Hacks to Curb Appetite

While the drinks and foods we mentioned can help you feel fuller for longer and decrease the frequency of hunger pangs throughout the day, there is a mental and emotional component to appetite as well.

Consider the difference between physical hunger and emotional hunger. If you get hungry throughout the day because you are bored, this is an important time to consider mindfulness. Stay busy and active throughout the day, but remember to engage yourself fully in each activity. Try not to let your mind wander — that is when the hunger pangs may hit the most!

Exercise regularly. Like fiber, exercise may inhibit certain hormones that cause us to feel hunger. This can physically help you curb your appetite and serve as an engaging activity to keep your mind off of your hunger.

Cope with stress. High stress can lead to increased cortisol levels, which can lead to cravings. Try to schedule time every day for stress-reducing activities such as exercise, reading, and general unwinding.

Looking for Guidance with Intermittent Fasting?

Interested in implementing intermittent fasting into your lifestyle? Reach out and schedule a free consultation with one of our medical providers. After we review your medical history and patient intake forms, we will determine if you are a good candidate for this eating pattern.

If you are approved, you will be prescribed one of our weight loss protocols that combine intermittent fasting and ketogenic diet principles. Contact us today.

Sources

https://www.healthline.com/nutrition/weight-loss-tea#TOC_TITLE_HDR_4

https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_2

https://www.flaneurlife.com/hunger-during-intermittent-fasting-tips/

https://www.healthline.com/nutrition/fiber-and-belly-fat#TOC_TITLE_HDR_5

https://www.healthline.com/health/emotional-eating#What-causes-someone-to-eat-because-of-their-emotions?