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Intermittent Fasting Hunger: 7 Tips That Help

Sure, intermittent fasting hunger might seem to be the one item that makes intermittent fasting quite difficult to do. This is true especially if you are brand new to the idea of the “eat stop eat” lifestyle.


But, take a step back and really think about it. Even if you go to the extremes (and start off with a 16 hour fast, 8 hour eating window), for a majority of this fast period you are asleep. It is overnight, meaning you won’t even feel that intermittent fasting hunger pangs.


So, if you want to avoid the intermittent fasting hunger which is inevitably going to strike. Here are a few tips as to how you can avoid those periods where you feel like you are going to die.

  1. Forget the myth –

You’ll lose muscle mass and protein will be depleted. Although you’ll burn fat, muscle mass will also drop.


In turn, you are going to feel hungry right? No, this isn’t the case. Your metabolism won’t slow down, muscle mass won’t be depleted, and when properly planned out, you will feel the hunger but it isn’t long before it feels good.


Studies are showing that at the end of the fast “the fast stage” is the best time to exercise. You will lose more fat and your testosterone levels are at their highest levels helping to maintain muscle mass.


  1. Eat a big dinner –

Start your fast after dinner. If you end your feeding window between 7 to 8 PM, you’ll already be fasting for a period of about 10 to 12 hours, by the time you wake up.


So even if your fast window (stop eating) is 16 hours, your intermittent fasting hunger shouldn’t be horrible. Give it a try and see how it feels and works for you.

  1. Water is your friend –


Hydrating yourself will help fill you up. The more water you drink, the more it will fill you up, and the less you are going to feel intermittent fasting hunger.


With intermittent fasting, you can drink no calorie drinks (so BCAA, diet sodas, tonic water, etc, are all fair game). This means you can drink to your heart’s content until you can finally break the fast. This will help keep you fuller, even though you aren’t eating.


Personal Note


Personally, I do a 16 to 18 hour fast almost every day and I love it. I’ll end my feeding stage from 4 to 6 in the evening I’ll break my fast at 11 to 2 the next day depending how busy I am.


As far as the intermittent fasting hunger is concerned, this is good way to go. Think about it, you’re are sleeping through most of it.


As far as when you get up, you grab some water and coffee and go to work—stay busy till lunch when you break the fast. Staying busy helps keep your mind off the hunger— don’t kid yourself– this is a mind game and how well you play the game is how successful you will be!!!


  1. Keep it simple –

This is in terms of the first meal you eat, after finally breaking the fast. Don’t go overboard, and simply overload on carbs or high calorie, dense meals.


Go with lean proteins (protein shake/smoothie), or go with your normal meal you would eat. Eat at the time you would normally eat if you weren’t fasting.


Go with unprocessed foods, and make sure to eat slowly and savor it, so you won’t feel like you have to keep eating.


I’ve found that making that first meal little is good for one reason. When you eat a lot with that first meal you might feel too full to eat at the end of the feeding stage and that sucks.


  1. Give it time – Intermittent fasting hunger


For many, quitting after 2 to 3 weeks (or less) is common. But, give it time, and follow the intermittent fast window for a period of at least a couple of months. Not only so your body gets used to it, but also so your body learns to live off the essentials.


You don’t have to go with the diet crazes floating around out there (eat 6 meals a day, no-carb, etc). When you give it time, the intermittent fasting hunger seems less painful as time progresses.


You’ll learn to eat balanced meals, and to choose whole, unprocessed foods. And who knows, you might just choose to keep doing it (as a continued lifestyle change) when you see how easy it really is.


  1. Don’t break it –


Even if you feel like you’re famished, can’t make it, or simply need to eat, DON’T break the fast! Discipline is key to your success with this type of diet. Make sure you stick it out, and you’ll notice that as time goes on, the intermittent fasting hunger won’t feel nearly as bad as did the first few days and weeks.


As a matter of fact, I actually have come to enjoy it and take it as a challenge to see how long I can go till breaking the fast.


  1. Don’t cut calories –


If you are fasting for an entire 24-hour period, try not to do it for more than 2 to 3 times per week (as this will deplete calorie intake too far down).


On the other hand, other fast windows (such as 16/8 hour, or 12/12 hour) can be done daily. And, make sure you get in your daily calorie intake during those hours. So, if you are in maintenance and your calorie needs for the day are 2000, make sure you get them in, but do so within the feeding window.





Remember, this isn’t a starvation period, or a time to greatly deplete calorie intake. As a matter of fact, you will notice that it is a great way to develop your restraint, discipline. Over time help you’ll develop healthier eating habits. But, expect intermittent fasting hunger to occur when you first begin the process.