How to Stop Hunger Pangs When Fasting: 8 Effective Methods

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There are many reasons why people would start a fasting protocol, but many struggle with hunger pangs. The obvious choice that comes to mind when you feel hungry while fasting is to eat, but that violates the basic rule of fasting.

We have a few ideas you can use to feel less hungry and to comfortably keep on fasting. No matter your reason for fasting, you need to be determined to stick with it until your fasting window is over. Here’s how to fast without hunger and reach your goal for a healthier life.

What causes hunger?

Because we are creatures of habit, the body gets used to being fed at certain times and anticipates food consumption when that time comes. This is when the hormone ghrelin spikes to remind you that it is time to feed your body at a certain time. You experience hunger as a result.

The hormone ghrelin works with leptin to get the energy balance right and manage your weight, as well as to remind you to feed yourself when you feel real hunger. 

The general purpose of ghrelin levels is to increase your appetite so that you can eat on a regular basis.

8 Tips on How to Fight Hunger While Fasting

If you are still determined to use fasting as a natural way to increase your overall body health, do not despair. We have a few tips to help you make the most of intermittent fasting so you can feel the positive effects.

#1 Sleep well

Sleep is always good advice for better overall body health and well-being. You need to get enough rest for your body to function properly. A good night’s rest helps balance the hormones and, in the process, reduces the cravings for food.

If you are able to take a nap when you’re feeling hungry, this also helps keep the hunger at bay.

#2 Drink warm liquids

Warm beverages like coffee and tea (without sugar) also help you get past a hunger pang when it appears, to keep you going for however long is left of your fast. 

Coffee

The chlorogenic acids found in coffee have the potential to control hunger and, therefore, the hunger you experience. To prevent calorie consumption and reduce your appetite, drink bulletproof coffee.

Caffeine-free coffee has an even more effective result to help make intermittent fasting more bearable, so you don’t need to worry about too much caffeine.

Tea

Black tea and herbal tea are good methods to suppress hunger cravings, but green tea has a more lasting effect. Experts believe that green tea contains a compound that will help to reduce the appetite and also prevent you from feeling hungry.

Apple cider vinegar

Drinking apple cider vinegar is a natural appetite suppressant and helps keep those pangs away on your eating break between your last and first meal. It also helps your digestive system by preventing bloating and gas. Mix one tablespoon of ACV in a glass of water.

#3 Stay hydrated 

Drinking water is not the only way to quench your thirst and keep hydrated. Many people prefer to drink plenty of sparkling water (or carbonated water), which provides the same benefit. Sparkling water also gives your tastebuds a break and keeps your appetite in check.

#4 Distract yourself

If you want to stay busy, you can always start a new hobby or play games with someone that keeps your mind occupied. You can also keep yourself busy with gardening errands such as watering the plants or even mowing the lawn should you feel like it. These are good ideas if you want to do regular intermittent fasting.

#5 Schedule your fasting hours at night

We fast at night while we are sleeping anyway, so you can add a few hours to your sleep schedule to aid in organizing an eating schedule and meals. 

Most people use intermittent fasting as a method to fast and integrate it in such a way that their hours spent sleeping organically shortens their eating window.

#6 Exercise when you feel hungry

Exercising is great for your well-being and a good way to keep you busy and keep your mind occupied, so you forget about hunger between meals. 

When you feel tired, you’ll find that you do not feel like eating, which deters you from emotional eating. Plus, exercise reduces stress and helps fat loss.

#7 Avoid carbohydrates while not fasting

If you want to enter ketosis more quickly than normal, you need to eat a carbohydrate-free meal as your last meal before fasting. This is basically what a keto diet does, but it takes longer for your liver to reach ketosis. Intermittent fasting induces ketosis much faster.

#8 Eat protein-rich, higher-fat foods while not fasting

Another good way to prepare your body is to have more protein and food containing healthy fats in your meal choices. It is also recommended that you drink the bone broth as it is filled with macronutrients. 

This helps keep all your bodily functions performing properly during your fasting schedule, and you’ll have more energy and good blood sugar levels. Plus, your stomach will feel satiated.

Conclusion

How to stop hunger pangs while fasting? It has been determined that fasting has a lot of positive aspects and is a natural way to become more healthy. The best way to fast without many intense feelings of hunger is to prepare your body in advance, go to bed early, and drink herbal teas during the day.