Whether you are intermittent fasting or doing a modified fast, learning how to curb hunger when fasting will be beneficial. And guess what? I am pretty sure that you haven’t thought about some of my seven tips before. Why? Because after two years of fasting and four modified fasts, I didn’t know some of those myself! So, enjoy!
How to Curb Hunger When Fasting
Learning how to curb hunger when fasting is essential. It can make or break your fast! These seven tips may be just what you need to keep going.
1- Drink At Least 2 Liters of Water a Day
You will be surprised at how gulping a tall glass of water can help settle your hunger! Not just when fasting! Water fills up your stomach and keeps you hydrated. Believe it or not, it is possible to mistake thirst for hunger. And things are even more complicated as most foods contain water, and beverages often contain calories.
Either way, whenever you are wondering how to curb hunger when fasting, drinking water should be one of the first hunger suppressants you try.
2- Stay Busy, Go for a Walk
I don’t know if it’s just me, but I find being hungry way more difficult in the evening than during the day. I think the main reason for this is that the daytime is busy while the evenings are more relaxing. Distracting your mind helps keep hunger at bay. Furthermore, exercising regulates your hunger hormones.
3- Drink Tea or Coffee
I find coffee to be the most effective appetite suppressant, with tea as a close contender. You will discover your favorite tools as you learn how to curb hunger when fasting. Coffee is definitely one of mine, even though I never drink more than 2 cups a day. You should also try to limit caffeinated beverages. Try herbal teas instead. They are also helpful.
Interestingly enough, according to one study, decaffeinated coffee suppressed appetite even more than non-decaf coffee. I may try that next time I go on a 5-day modified fast. By the way, if you would like to go on a modified fast to get the benefits of a prolonged fast without having to go completely without food, I have tons of resources on this blog. Plus, you can join my private Facebook group for additional resources:
- Soup Meal Plan and Recipes
- Preparatory Video
- Prep Day Checklist
- 7 Tips to Deal With Hunger
- Ongoing support and community
The best part is that you can receive free access to this Facebook community through my Intermittent Fasting Program.
4- Consume Shirataki Noodles
Did you know that there is actually a food that has zero calories, zero fat, and protein? Shirataki noodles are that food! They only contain fiber (and 1 gram of net carbs per package). That’s why they are beneficial, mainly when doing a modified fast. They will fill up your stomach without messing up your macro and calorie numbers.
What Are Shirataki Noodles
Shirataki noodles are high in glucomannan, a type of fiber. These long and white noodles are often called konjac noodles as they come from the root of the konjac plant.
5- Drink Carbonated Water With Flavored Stevia
Sometimes, just being able to taste something helps reduce hunger. On top of filling up your stomach, the carbonated water will give you that satisfaction when you add flavored stevia to it.
6- Go to Bed Early
I mentioned that evenings are more challenging for a lot of when fasting. Going to bed early will allow you to sleep through this difficult time and support your body’s healing during your fast. Your body regenerates itself when you sleep. Take advantage of this powerful tool to overcome hunger and heal your body.
Moreover, getting proper sleep will help regulate your hunger hormones like insulin, leptin, and ghrelin. Nearly every hormone in your body is dependent on your circadian rhythm. Getting good sleep will improve your health in general, on top of helping you reduce food cravings.
7- Remember That Hunger Comes and Goes In Waves
When you feel hungry, it’s important to remember that hunger doesn’t increase exponentially. You may feel discouraged when you start feeling strong hunger pains, not knowing how long you can survive the sensations. Fortunately, they don’t increase in intensity. Instead, they come and go in waves.
As your hunger reaches its peak, keep yourself busy and wait 15 minutes. That’s often how quickly the hunger subsides. Moreover, use this list of ways to curb hunger when fasting to help you through. That’s it, you have this!
How to Curb Hunger When Fasting Video
In Summary
I learn how to curb hunger when fasting over my years of practice with intermittent fasting and modified fasting. I hope you find these tips helpful. One important aspect of your fasting success is to remember why you are doing what you are doing. Make sure you have a why that is powerful enough. You can always get back to your why when things get tough. What makes an effective why will vary from person to person. Yours may change over time.
