If you were here for our first post on Intermittent Fasting you learned what a great alternative it can be to traditional dieting. Intermittent Fasting allows you to stop counting calories and focus more on when to eat than what to eat. It can be a great way to shed pounds and improve your health. It is especially beneficial to those who have found traditional dieting difficult.

One issue that many notice when first starting out is dealing with hunger as your body adjusts. For the most part, I have found that it was a rather quick adjustment. I haven’t found myself nearly as hungry as I expected. I have had a few days, though, where I was downright hangry. The hardest part for me by far has been avoiding the mindless late-night snacking and eating right before bed.

Tips for Controlling Your Hunger

Controlling your hunger when beginning a fasting diet can make or break your regime. However, there are a few easy steps you can take to break bad eating habits and help keep your hunger under control.

1.) Drink More Water

This one may seem like a no-brainer. However, drinking more water can help control hunger in several different ways. It not only helps you to feel full but also aids in digestion. Many times, people will confuse dehydration with hunger. They eat when all they really need is more water.

carry a water bottle with you at all times.

use a tracker ( either a paper version or an app) to help make sure you are getting enough water throughout the day.

Drink a glass of water before grabbing something to eat if you are feeling hungry.

Replace at least one sugary drink a day with water. Over time, you may be able to cut out the sodas and sports drinks altogether. You can begin to notice that they leave you less hydrated than plain water.

2.) Eat More Protein

Let’s get down to basics here for a minute. It is just as important to be mindful of what you are eating as it is of when and how much you are eating. We need to think of just what food is and what it does for our bodies.

In the end, food is a source of energy that is broken down and used at a cellular level. It is used to power our bodies throughout the day. Foods that are high in carbohydrates are a source of energy that our bodies burn through very quickly. However, foods that are high in protein help to create an energy that our bodies use much slower. This gives us more energy and allows us to refrain from feeling the need for more food.

Excellent Sources of Protein

white meat poultry
milk, cheese, or yogurt
eggs
oatmeal
flax meal
falafel
tempeh
hummus
peanuts
mushrooms
pomegranates
avocado
black beans
sweet peas

3.) Get Up and Move

Sometimes when we think we are hungry we are actually just bored. How many times have you found yourself binge-eating while binge-watching the latest season of shows like Stranger Things? Unfortunately, the Netflix and Chill culture has also created a Netflix and Snack culture.

The simple act of getting up and moving around can make a big impact on your hunger. It will help get your blood pumping and your body working a little better. It can help you determine if you were actually hungry or just a little bored.

get up and walk for at least 10 minutes if you are feeling hungry.

find activities to take your mind off of food if you catch yourself mindlessly snacking frequently.

keep water on hand to drink while you are sitting for extended periods of time.

make a swap at least once a day for a healthy snack if you find it impossible to watch TV without snacking.

4.) Reduce Stress

Stress eating is a big problem for many of us living in the United States. Our busy lives leave us feeling drained and many turn to food to fill that void. Many of us have grown up with a reward system of receiving food when we feel down. It is important to break this habit by becoming mindful of the reasons for our hunger. That way we can find alternative ways of satisfying those cravings.

Use mindfulness techniques to handle day to day stress.

Take a minute before picking up a snack to determine if you are eating because you are hungry. It could be that you are bored or upset.

Drink water throughout the day to remain hydrated. This helps to keep headaches, fatigue, and other maladies that can create stress away.

Choose one day a week to do something special for yourself. This could be a facial mask, Epsom salt bath, or other self-care experience.

5.) Get Enough Sleep

Have you ever found yourself picking up something to eat to help keep yourself awake? How about to give yourself an extra boost of energy? Researchers have found that not getting enough sleep can cause an increase in our hunger reaction throughout the day. It can cause us to struggle to focus on tasks and obligations.

In addition, sleeping less than 6 hours per night has shown an increase in the risk for obesity. The same can be said for other weight-related health problems.

Reduce your use of smartphones, television, and even e-readers before bed. Studies have shown that the lighting used by these devices cause our brains to remain active. This can work against us while we are trying to sleep.

Reduce your caffeine intake at least 4 hours before going to bed. Luckily, this can be fairly easy for those who are fasting. Most experts recommend refraining from consuming caffeine after 6 pm.
Stop eating several hours before going to bed. Again, this one is much easier for those who follow the Intermittent Fasting diet because we have to stop by 8 pm. Several studies have shown that digestion of foods eaten late in the day or before bed can cause poor sleep.

Create a sleep sanctuary in your bedroom. By creating an environment that is conducive to sleep you are removing all distractions. This includes things such as loud noises, lights, poor ventilation, and other factors.

How Do You Fight Hunger?

Do you have any strategies that you have found helpful in fighting hunger while doing Intermittent Fasting or any other diet plans? Leave us a comment below and let us know what works for you!

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