In Intermittent Fasting (IF), you deprive yourself of food for a predetermined period of time followed by an eating window during which you consume healthy meals.
It is an easy way to increase longevity, well-being, and health. But wait, there’s still one tiny issue and that is hunger.
IF does cause hunger, though probably not in the way you think. There are some cases where people never experience actual hunger since their appetite keeps them satisfied all the time.
Knowing that it’s normal to feel hunger and not be afraid of it is the most crucial concept to understand.
You may feel uncomfortable at the beginning, however, there is less or no chance to experience any negative consequences.
Tips and Tricks to Curb Your Hunger During IF
There are a number of ways to curb your appetite, Some of them are as follows:
Consume More Protein
Another effective tactic to reduce cravings when intermittent fasting is to eat protein-rich foods.
It stabilizes blood sugar levels and regulates hormones responsible for appetite, which lessens the desire to munch on snacks in between meals or right before bed.
Additionally, protein keeps lean muscle mass intact while you lose weight and maintains energy levels all day long so that you don’t experience weariness when fasting.
Consume Healthy Fat
Weight gain is not driven by eating healthy fat. According to research, fat has been shown to lower calorie intake following meals.
In between fasts, it’s a good idea to eat high-quality, low-carb, high-fat, and moderate-protein meals.
This will help keep blood sugar levels stable, encourage satiety, and make fasting just a little bit easier.
Consume Foods High in Fiber
Because it maintains steady blood sugar levels throughout the day, a high-fiber diet helps reduce cravings.
Additionally, fiber maintains your digestive system functioning properly by feeding the healthy microorganisms in your stomach.
Consume Adequate Water
Your body obtains about 20–30 percent of the water from the food that you consume. It’s essential to replenish the fluids you would normally receive from your meal while intermittent fasting.
By drinking more water throughout the day, you can prevent dehydration, which your body can misinterpret as hunger.
Consume Coffee or Tea
Your appetite can be suppressed by coffee or tea. Black coffee can be consumed while fasting to prevent breaking your fast.
Also, you can add any zero-calorie sweetener in little amounts if you truly dislike black coffee.
The same conditions apply when it comes to tea. Hence, consider drinking black tea to maintain your fast!
Get Sound Sleep
Lack of sleep interferes with the normal function of the hormones ghrelin and leptin. Both y Your circadian rhythms and leptin levels indicate when you are satisfied and full.
No matter how much effort you put into your health, if you lack sufficient sleep, your outcomes are likely to be less effective.
So, it’s crucial to consider making sleep a priority to plan your intermittent fasting and control hunger more efficiently.
Eat Slowly and Consciously
Self-control is essential when fasting intermittently. Consider taking your time while eating to avoid overeating or consuming excessive amounts of salt or sugar.
Instead of gobbling up, eating food slowly and mindfully delays your brain’s recognition of fullness and encourages you to eat less.
Consider savor each bite as you pay attention to what you’re eating. Doing so can assist you with hunger control and enable you to sustain this lifestyle adjustment effortlessly.
Conclusion
Hunger is a conditioned reaction to a stimulus that may be reconditioned, as per Pavlov’s theory. For example, if you notice, you’ll find that hunger strikes at the same time, each day. This is because you are conditioned to have your meal at that particular time.
Actual hunger is a physiological urge to eat that is frequently accompanied by rumbling in the stomach and discomfort.
On the other hand, the desire to eat, known as an appetite, can be driven by hormones, emotional responses like boredom and tension, and even senses such as aromas, sights, and/or sounds.
This is a crucial distinction to establish as it can enable you to control your appetite if you know why you are feeling hungry.
