In this post, I am going to explore seven intermittent fasting tips that will help you deal with your hunger. I do understand that fasting is a lot easier said than done! Trust me; I have been there! However, I have learned specific tricks that I have helped me and can go a long way! Once you adapt and learn different ways, then IF can be very smooth, and you will enjoy it! It is all about mindset! If you put it in your brain that you’re going to do it than you will! It is imperative to tell yourself, ” If It’s Going to Be, It’s Up to Me. ” After all, you are the only person that has control over yourself! Nobody else is going to hold your hand and have your drink from the fountain. Just put on your big girl pants and do it! The following tips are the ones I adore and put to use on my daily fasts!
1. Avoid saying “I can’t” during your fasting interval
Avoid saying, ” I can’t eat until noon”. This will make you feel like you are limiting yourself when you are making the decision not to eat until then. Instead, focus on saying, “I don’t eat until 12 PM”. There have been studies that actually show that using the “I don’t” phrase can actually make things easier to do and increase feelings of empowerment rather than invoking a third-party restriction1.
2. Sip on bone broth if you must to help your hunger during the fast
Sipping on bone broth is a fine intermittent fasting tip! This is a filling drink that will keep you in fasting mode and ketosis. Now, of course, it is always better to try to make it through your fast without using this, but sometimes we just get hungry. Especially as women with our fluctuating hormones. According to Dr. Fung, when you are embarking on a longer fast, you can partake in the use of bone broth. In addition to healthy fats, bone broth also contains lots of protein, so it’s not a real fast. However, he says in his clinical experience, many who take bone broth in addition to water, tea, and coffee experience good results. “If you’re getting the results you want and it’s making it easier for you to stick to the program, then you should do it,” he says. “If you start getting bad results with fat fasting or bone broth fasting, you can go to classic water-only fast2.” I feel like if you have to do bone broth, then just do it! Especially in the beginning! You can always start with bone broth and then transition to water fast only after you get used to it. Plus, you’re still going to go into ketosis, which is a plus. A bone broth I like is by Epic, and you can purchase it here
3. Plan for it to make your fast easier
Plan for it! Yes, that’s right; you need to get your handy dandy calendar out and write out which days you are going to fast. In there, you should also include the times. When you know exactly which days and times you are fasting, it will be easier to structure it around your schedule. Knowing what to expect will make it easier! Also, make it a routine part of your life! Like brushing your teeth. When you complete a fast, just place a sticker on your planner for gratification! That helps me a lot. I also encourage you to use cronometer app and get their gold package. In there you can put your fasts and even name them! So awesome. Click here to Cronometer.com and save 10% on gold subscriptions.
4. Keep your fast on the down-low
Keep your fast on the hush! Yes, that’s right, don’t tell anyone when you are fasting! This will avoid awkward conversations like, ” Why are you starving yourself ( which is not the case, please see my post on this for definition on starvation versus fasting). Some things you can say when you are offered food are, ” No thanks I already ate”. Which is technically not a fib because maybe you did eat like 12 hours ago ( or more).
5. Drink water and stay busy during your fast!
Drink plenty of water! The more, the better! This will help to ward off the hunger pangs. Also, stay busy and plan your day. Do your best to avoid food smells. For instance, if someone is cooking at your office, then try to step outside if you can ( which is always good anyways since sunlight exposure is the best way to get vitamin D ). Just try to focus on daily tasks at work or at home. You may be pleasantly surprised at how much progress you make when you are fasting!
6. Use MCT oil in coffee or tea to help hunger pangs during your fast!
If you find that it is particularly difficult to go 13 hours or more without eating, try adding a teaspoon or two of coconut or MCT oil to a cup of coffee or tea. The fat will help ward off hunger without causing a rise in blood sugar. It will allow you to extend your fast while minimizing your hunger3. I love this trick; in fact, I do this almost every morning in my coffee!
7. It is okay to adjust your fasting times or end interval early!
Alright, so as women (or men if your reading this), sometimes it is tough for us to fast for prolonged periods! Sometimes just give yourself permission to end your fasting interval early or adjust your fasting times! It’s okay – REALLY. For example, if you are used to starting your fast at 8 pm until 4 PM the following day ( 20 hours fast), and you just can’t do that today, then end it at noon ( or earlier if you want). Sometimes we just need some FOOD. As long as it is a nutritious and beneficial holistic keto goddess style, then you are right! I know there are certain times that I feel like I just can’t shake a fast longer than 16 hours ( PMS to blame). In that case, I end my fast earlier. Then the next day, I try to get back on track with a more extended fast again. After all, we are not machines! Even though sometimes it may seem as if we are on autopilot!
In conclusion, you, as a beautiful holistic keto goddess, must find what works for you! As long as it is within the fasting guidelines, then do it! I think all of us need a little help, especially if we are just learning to fast! Namaste!
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1 Avalon, M., & Fragoso, S. (2018). What when wine: lose weight and feel great with paleo-style meals, intermittent fasting, and wine. New York, NY: The Countryman Press, a division of W.W. Norton & Company.
2 Fung, J., & Moore, J. (2016). The complete guide to fasting: heal your body through intermittent, alternate-day, and extended fasting. Las Vegas: Victory Belt Publishing.