What to Do When You're Hungry While Intermittent Fasting

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TIMELINE:

00:00 Intro
01:53 Why do you need to stabilize your blood sugar before you start fasting?
03:05 Be very clear with your intention
04:07 How food is a state changer
06:38 Staying busy helps curve your hunger when fasting
07:08 My favorite fasting hacks
09:50 Mindset around fasting
11:00 Blood sugar readers can be your best friend
11:44 Make sure you need to break your fast
12:22 Reward yourself

NOTES:

9 Thigs to overcome hunger when fasting

1. Stabilize your blood sugar by eating good fats
2. Decide how long are you going to fast
3. Think about how food is a state changer
4. Stay busy
5. Know your hacks
6. Watch your mindset
7. Measurement helps
8. Know how to break your fast
9. Reward yourself

Think about all the mental space that would be freed up when you're not worrying about what you're going to eat next?
I learned this on my most recent episode of @theresetterpodcast with Dave Asprey. We talked about several fasting hacks, including how to manage the hunger hormone ghrelin.
Ghrelin is behind the intense hunger and irritability/anger you often feel when you start fasting. It's not that your body actually needs food in that moment to survive (it has plenty of fat stores), but ghrelin makes you *believe* you must eat right away.
You know what helps calm and re-calibrate ghrelin? Ketones!
There are a few other hacks Dave mentions in the podcast, including soluble fiber, buttered coffee and MCTs.

#fastingtips

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[cr]

When I get hungry, I tell my body, "ok have some fat cells", then I I squeeze my fatty belly then I say "yummy "

[jordanauk]

My fasting hack is to declutter and reorganise my home. I pick a drawer, a rail, a shelf, a box, a bag or a cupboard and I start throwing away anything broken, stained or useless! Then I fill a box or bag with anything I don't need, use or want, to give away. And anything else gets put away in the best place for it to be. (Throw Away, Give Away, Put Away) It absolutely takes my mind off feeling hunger, takes hours longer than I think it will and extends my fast painlessly and productively ;-)
My home is losing excess weight too. lol.

[Paga]

When I am hungry, I think of the children that are hungry (they go without)
I can go without. It brings me to prayer

[princeekeson]

The biggest thing that I learned from fasting was to recognize the difference between just wanting to eat, and being TRULY HUNGRY.

[mythilychari]

I have been fasting for 2 years. Lost 20 kilos. Now I do 48 hours every 15 days. One tip to get my mind on my side is to dedicate the fast to someone. This way I don't break it untimely. The person could be your loved ones or someone who is ailing.

[lisanina]

Who is here in 2024? New suby here. Wow, Dr. Mindy Pelz is amazing!!! :)

[siempreseagull]

Strangely, it isn't hunger that makes me break my 24 hour fast, it's boredom.

[skbgyal]

1. Stabilize blood sugar PRIOR to beginning the fast.
2. Make the decision every day on how long you will fast.
3. Am I hungry? Or is my brain just telling me I need to be happy? Change your state of being. Walk, listen to music, watch tv etc.
4. Stay BUSY. Nap if you can
5. Know your Hacks eg. Fastonic, iron biome, mineral water in a wine glass…
6. Watch your mindset
7. Measurements help - blood sugar levels, ketones etc
8. Know how to break your fast
9. Reward yourself- new clothes, a hike, etc.

[sarasayshi]

I don’t know why but I actually like the feeling of hunger when I am fasting. I have a history of binging in years past and alternate day fasting has helped me totally regain control of my eating. For once in my life I feel in control so I look forward to hunger pangs because I tell myself that it’s ok because my body will break off some of my body fat. Even though the hunger is there, I do not feel the need to binge. I know my next meal will be here soon enough and So I can wait it out.

[heisenberg]

I'm starting a 48 hr. Tomorrow wish me luck❤

[dxox]

My mom used to take a 2 day fast while I was in college and writing my exams! She used to dedicate her fast to my success and I believe that is how she kept her on target!

[Skydiver]

Another fasting helper is simply listening to you on you tube. It is such a booster!

[FoodiesFoodLife]

I’m 65… energy is a big deal. When I get hungry… I get busy! Fasting gives me clarity. I’ve noticed that it is the best time to organize a closet… clean my office… sort thru clothes I am going to donate because I’m smaller.
That crap just piles up. Organize my pantry… etc. Fasting makes me a cleaning Superwoman. 😊

[msluna]

I did a 24-hour fast then a 36-hour fast and lost 7 lbs in one week! It was the most gratifying experience. I'm 39 and suffer from bloating and inflammation, especially around my waistline and face. I can feel and see the difference! The first couple of hours I was hungry but after the second day it started to diminish and I was able to practice self-control. Now, I have a different relationship with food. I'm able to have smaller portions because I've come to the realization I can go without stuffing my face three times a day! Thanks, Dr. Mindy. Your videos have been super helpful.

[mphoradzilani]

I'm not that hungry, I just have cravings and cooking for my family everyday is like torture

[kjmalone]

Hunger is always temporary. Walking kills hunger too

[healthhollow]

She is SO RIGHT about being on low carb/keto before fasting. I noticed once I changed to a low carb diet my fasts were not hard at all! One example dinner for me would be Salmon (with garlic, lemon juice, pink salt, cayenne pepper, EVOO) asparagus with Parmesan, & cauliflower rice. I have this at least once a week. The rest of the week I switch up the meats and veggies. I get totally full and I’m happy! If I want something sweet after I go for Greek yogurt with blueberries and topped with my keto granola 😉 it has worked for me! Went from a size 14 to a size 2 in two years 😃🙌

[trinitytwo]

Just going no carb and 17 hours to eat and I have lost 12lbs in 3 weeks.

[heisenberg]

I've went 24 hrs one weekend then 28 hrs the next weekend then 36 hrs the next weekend and planing on 48 hrs this coming weekend. I've lost 30 lbs and completely of BP MEDS.GOOD LUCK ALL❤❤

[nw-gdhx]

Learning that grehlin can only sustain a peak for around 15 mins max made a big difference for me.. if I can distract myself for that time the hunger pangs lasts, it’s way easier for me to keep on track