You know intermittent fasting works, right? The evidence is crystal clear.
You’ve seen amazing before and after photos and heard people screaming from the mountaintops about how energized, clear-headed and light-on-their-feet they feel, so you jump head-first into trying intermittent fasting for yourself.
Despite what everybody else says about how it’s the easiest thing they’ve ever done, you find the reverse to be true.
Because you’re effin’ starving… with five hours to go before you can eat again, that’s why!
In this post, I’m going to share some of the easiest, most sensible ideas for how to curb hunger while fasting.
They’ve worked really well for me thus far. And I think you’ll find quick relief with managing your appetite too!
6 Ways To Curb Hunger Pangs While Intermittent Fasting
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1- Detox Tea
The first thing I recommend for curbing your hunger lightning fast is this amazing tea that I absolutely swear by, called Zero Tea.
It’s a blend of different herbs like cinnamon, rooibos, nutmeg and cornflower, and tastes and smells delightful. You don’t even need sugar or artificial sweetener because it has a lovely fruity flavor all on its own.
What you do is drink a small cup of the tea right when you wake up first thing in the morning, and let me tell you, it really, really works.
When I start my day with the Zero Tea I find I don’t get hungry at ALL.
Sometimes I find myself fasting really long, like 20 hours or even more… totally unintentionally.
It really works that well at zapping hunger.
I don’t take it all the time every day because I don’t find that I need to. Eventually you do get used to fasting. Over time, hunger pangs do naturally subside.
But when things get hard and I find myself slipping, the first thing I do is begin starting my day with Zero Tea again, and it really helps to get me back on track.
It’s totally my secret weapon for managing my appetite while intermittent fasting.
Click here to give it a shot and see if it helps you, too! (I know it will) 😉
2- Drink More Water
I know, I know. You’ve heard this a million times before, but it’s so worth repeating.
Water really is your absolute best friend while intermittent fasting.
You need to drink a LOT of water both during your fasting window and even during your feasting window.
So many times, we think we’re hungry when we’re actually just dehydrated.
Prioritizing drinking water will help you see swift change in your intermittent fasting appetite.
A Tip To Drink More Water
Some people really get bored with drinking plain water. Believe me, I understand.
One thing I do is add a few Mio Drops to my water, and it makes a huge difference!
If you don’t know about these, Mio Drops are zero-calorie, zero-carb, sugar-free water enhancers that come in a tiny squirt bottle.
You just squeeze a couple drops into your water and you’re good to go!
You can find them at grocery stores, but I just buy mine on Amazon because it’s like a dollar cheaper per bottle.
I grab many at a time because I like to have different flavors. The Fruit Punch is the best one, imo, but I also like Raspberry Pomegranate a lot too.
Will Mio Drops Break Your Fast?
There are generally two camps when it comes to what beverages break your fast during intermittent fasting.
I wrote a fairly detailed post about this – clean vs. dirty fasting.
But really quickly, clean fasting is when you have nothing but water, unsweetened herbal tea and black coffee. Dirty fasting is when you allow very low (less than 5 calories or so) of things like artificial sweeteners, fruit infusions or apple cider vinegar and such.
This is a personal decision and you’ll have to see what’s right for you.
I’ve tried it both ways and found that I still lose the weight I want to lose when I use artificial sweeteners. Plus, it’s really hard for me to suck all the joy and flavor out of my life for those 16 hours (sometimes more) that I’m fasting.
Mio Drops help me to fast longer, which helps me lose weight.
Mio Drops won’t break my weight loss, but the food I’ll eat prematurely if I don’t get some flavor into my life, might.
Your mileage may vary.
Trial and error will be your best friend in this case.
If you have issues with chugging plain water and really want to curb your hunger, see if using Mio Drops helps you fast longer and if you start to see the scale move in the right direction.
3- Take Your Multivitamins
Third, I notice when I take my multivitamin every day I don’t struggle with hunger as much either.
This is not medical advice and I don’t know if vitamins are right for you, BUT I can share with you the one I use, which is Women’s One A Day.
There are 250 tablets in the bottle I have, so if you get this one and take one a day like you’re supposed to, it’ll last you over eight months!
I think even when we eat super clean there are still going to be some nutritional gaps.
But let’s face it – we aren’t struggling with our weight because we have perfect diets.
So therefore, there are definitely going to be some nutritional gaps.
It’s a no-brainer to me why I feel less hungry and more even-keeled when some of those gaps are filled with nutrients in the vitamins.
Maybe you want to look around to compare and contrast differences in vitamins, but these work great for me and I recommend grabbing a bottle if you’re struggling with hunger while fasting.
It might be something as simple as not having everything your body needs to be satisfied.
If you can nip that in the bud with one pill a day, you probably should!
4- Caffeine Is An Appetite Suppressant
This one I’m sure you’re already aware of, but I think it’s worth repeating.
Caffeine in limited doses may suppress your appetite for a little while. So if you’re not terribly sensitive to caffeine and you’re finding yourself very hungry even after accounting for other factors, it might be worth considering.
You need to be careful, though, to avoid adding any calories to your beverage of choice.
Black coffee or unsweetened herbal tea is probably best, but just between you and me?
I’ve also used sugar-free energy drinks in the past and did still lose weight.
The downside of using caffeine to curb your hunger while intermittent fasting is that you can’t do it at night. And even too much during the day can lead to other problems – like anxiety, crashing mid-day or caffeine dependence.
That’s why this is so far down the list of solutions to feeling hungry while fasting.
Effective – but not without its issues.
5- Temporarily Reduce Your Fasting Window
Fifth, if you find yourself really struggling with hunger while fasting and don’t feel like you’re going to make it, it’s totally okay to have a more relaxed fasting window at times.
Even starting out with the very basic 16/8 intermittent fasting schedule might seem too intimidating. And that’s okay.
I personally had excellent results fasting just 12 hours per day.
To be fair, I was eating much cleaner than I do at 16-20 hours per day, but if you’re struggling with hunger it’s probably better to fast for shorter periods – just for a little while.
What you might do is if you’re struggling with hunger at 16 hours, drop your window to 14 hours for a week, and allow a small snack of an apple or a banana just to curb your hunger.
Then add 30 more minutes or an hour each week until you’re where you want to be.
Don’t be disillusioned by everybody’s super-fast results with intermittent fasting.
This is a marathon, not a race.
You need to be in this for the long-haul. Not just a few weeks.
Because believe me, if you lose a ton of weight in a month of intermittent fasting, then fall off completely, you WILL gain it all back.
So, take it a little slower and gradually ramp up if you’re just too hungry going full blast fasting at first. Train yourself and your body to expect intermittent meals so that it can become a permanent way of life.
That’s what you’ll need to lose the weight – and keep it off.
6- Let Your Results Be Your Motivation
Finally, perhaps this comes a little later once you’ve already lost some weight and have a bit of confidence in the process. But, let your results motivate you to push through!
Once you get into a groove and lose that first five to ten pounds, something “clicks” and you start to feel good about yourself, your body and your future.
You start checking yourself out in the mirror, and notice your clothes are fitting a little bit better, too.
You can tell this is something that is worth doing, and while it’s not completely easy-breezy 100% of the time, you still do get to enjoy full meals once or twice a day with foods that you genuinely enjoy.
Life ain’t so bad.
My biggest advice to you if you’ve been fasting for a while and have reached a certain level and are struggling, is to first try the first five ideas above.
But then just let your results and the progress you’ve made so far be your motivation.
LOOK at yourself. TRY on those clothes in the back of the closet. WEAR those heels out today and notice that maybe your feet don’t hurt as much as they used to.
And hold on to that and know that the hunger really will pass in what? A couple hours?
That you don’t want to start the slow decline of undoing ALL your hard work because you felt a little hungry.
It’s so not worth it.
And being hungry for a couple hours is so much better than committing to never eating the foods you want, or spending tons of hours in the gym, right?
You have to make a sacrifice somewhere if you want to get to your goals.
You’ll either have to sacrifice a ton of time in the gym, eating the foods you love like, ever, OR… being a little hungry here and there.
Intermittent fasting has proven the path of least resistance for so many people out there who have struggled with managing their weight. But it’s not without its issues – the biggest of which is coping with hunger pangs.
With just a little trial-and-error and a whole lot of perseverance, though, you can win out and have your own intermittent fasting before and after success story to share.
The ONLY Intermittent Fasting Planner You’ll Ever Need!
If you’d like to get started with intermittent fasting or you want to take your intermittent fasting weight loss to the next level, what you really need is my Intermittent Fasting Fitness Planner!
It literally has everything you need to track fasting, strength & cardio training, pounds/inches lost, space for notes, slots for before & after pics, and motivational quotes!
Read These Awesome Fasting Ideas Next:
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- The ONLY Intermittent Fasting Planner You’ll Ever Need!
- What Does A Typical Day Of Intermittent Fasting REALLY Look Like?