How to Deal with Hunger during Intermittent Fasting

Dealing with hunger pangs during intermittent fasting is most definitly the main culprit of failure. Here's how to deal with it

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    Intermittent Fasting means staying away from the food for a certain period, and then during the eating window period, you have to eat only healthy meals. Remember, during your eating window, you shouldn’t indulge in eating whatever you want, otherwise, no matter what you won’t reach your weight loss goals. However, many people don’t know how to deal with hunger pangs during intermittent fasting.

    Dealing with hunger is not easy, especially when you are used to eating three meals daily.

    No matter how steadfast you are to lose weight by choosing intermittent fasting, it gets difficult to deal with hunger pangs irrespective of the length of your fasting period.

    Intermittent Fasting and Hunger:

    Your hunger serves a reason as it indicates you when to eat and keeps you alive; however, not every appetite signals are useful.  Some people feel hungry just after having a big meal when they see their favorite food.

    These cravings can happen even more when you start intermittent fasting.  The hunger signal that you get may happen when you are surrounded by a lot of food.  Sometimes, your brain gets confused between real hunger and craving hunger.

    To deal with hunger, you have to look for a different way by modifying what you eat when your body gets hunger signals. Also, you should learn how to respond to your hunger pangs. However, before starting intermittent fasting, one should know that it involves more than just not eating a couple of meals.

    To get positive results, one has to follow the correct method and do it in the right way.

    When you are eating only during the eating window period, you must make sure that you eat only nutritious foods that give you a lot of energy and significant nutrients. Eating the right diet is a very important step when you are doing intermittent fasting, otherwise, you will feel fatigued, weak, and hungrier.

    Also, it is very important to know that intermittent fasting is not for everyone. Especially, for pregnant women or new moms, people with an eating disorder history, or athletes.  These people have to eat more often and they should never reduce their consumption to certain hours of the day.

    However, if you are intending to know how to deal with hunger during intermittent fasting, then here you can find some useful tips on how to control hunger while intermittent fasting.

    Food Hacks to Help You deal Hunger while Intermittent Fasting:

    The most suitable way to deal with hunger during intermittent fasting is to avoid eating unhealthy food. When you eat healthy foods and drinking plenty of water, it keeps you less hungry during intermittent fasting.

    Eat More Protein:

    It is important to get enough protein in your meals, especially during intermittent fasting. If there is not enough protein in your daily meals, then you will feel hungry. Protein is important because it makes you feel full when you add regularly to your meals. Also, protein is filled with hormones that inform your brain and body that you had sufficient food.

    Start with low-carb and fat conversion:

    The best way to begin intermittent fasting is to provide a strong foundation with a low-carb diet.  Once your body adapts fat content, then it will use fat for fuel efficiently instead of creating glucose.  A low-carb diet can help you reduce your appetite significantly, and dealing with hunger while intermittent fasting can become effortless.

    Foods that are rich in glycemic index or refined carbohydrates can make you feel full for a longer period. However, foods that contain high sugar levels or white flour can increase your blood glucose makes you feel hungry very soon. Also, when you consume refined carbohydrates do not contain more fiber content and nutrients, which makes you feel hungry.

    That is why replacing refined starches with vegetables, whole grains, and legumes makes you feel full for a longer period during fasting.

    Drink More Water:

    During intermittent fasting, you must drink a lot of water that helps you curb your hunger. Also, sometimes your body gets confused between thirst and hunger; even if you are thirsty your brain signals that you are hungry. When you start drinking a lot of water during the day, you can stay hydrated as well as reduce your hunger pangs.

    Drink around two glasses of water when you wake up, but avoid drinking more than two to three liters throughout the day. Because drinking a lot of water can easily flush out vital electrolytes, so avoid drinking more than what is required.

    Drink More Coffee:

    Coffee can reduce your hunger. According to the National Center for Biotechnology study, decaffeinated coffee can curb your hunger pain for a longer period.

    You can also drink regular coffee or caffeinated diluted water during intermittent fasting.  The ingredient in coffee helps you feel full while fasting, also, drinking black coffee can also help you stay from hunger for a longer period.

    Get good sleep, reduce stress, and avoid alcohol:

    Stress, poor sleep, and consumption of alcohol can cause a lot of effects on appetite. Stress, disturbed sleep, and alcohol can disturb blood sugar levels and hormones and your body may not be able to control your appetite during intermittent fasting.  Having good sleep and reducing stress levels can help you take control of hunger pains easily.

    ‍To improve your sleep quality, ensure to keep your bedroom pleasant, cool, and well aired, also, follow a regular bedtime.  Sleep early and wake up early, this can help you maintain good health. Avoid using your mobile before you go to sleep, and limit your alcohol consumption. In fact, do not drink alcohol during intermittent fasting, as drinking alcohol during fasting can increase blood sugars and causes hormone imbalance.

    Alcohol causes the same effects as refined carbohydrates, as the alcohol is filled with sugars, and when you drink alcohol before eating your meals, you will end up eating more than what you need.  Alcohol leads to overeating and makes you consume more food, and also it can impact your brain as you will lose your ability to make positive and right choices.

    Wrapping Up

    If you can follow these simple tips while intermittent fasting can help you deal with your hunger easily.

    A great benefit of intermittent fasting is intensified energy and efficiency levels you obtain from it.

    During intermittent fasting, you will not focus more on eating; now, you will have more energy and time to focus on being prolific.  Whether you are at home or work make sure to stay busy as it is the best way to deal with your hunger during intermittent fasting.

    About The Author

    Michael Collins

    Michael Collins

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