How to Successfully Fast: Understanding Hunger and Dealing with Triggers

Fasting has become a popular health trend in recent years, with many people turning to this practice for weight loss, detoxification, and other health benefits. However, fasting can be difficult, especially when hunger strikes. 

The key to fasting success is understanding how to deal with hunger. 

In this article, we’ll explore three important keys to dealing with hunger when fasting and provide possible solutions to make the fasting experience more manageable.

Key 1: Avoid Triggers

When fasting, avoiding triggers that make you want to eat is important. These triggers can come in many forms, such as seeing or smelling food, hearing the sound of prepared food, or being where you normally eat. 

One of the most common triggers is the kitchen. Working from home during the pandemic can be tempting to work from the kitchen table, but this can be a recipe for disaster. Constantly being surrounded by food can make it harder to resist eating.

Other triggers include watching TV and eating, going to the movies, or starting the car and eating. To deal with these triggers, you’ll need to adjust your habits. 

For example, you can plan to cook once or twice a week, on days when you’ll eat anyway. This way, you can cook a bigger batch and have your family heat it, avoiding the trigger of constantly being in the kitchen. You can switch to online ordering or ready-to-cook meals if cooking triggers you.

Key 2: Understand the Nature of Hunger

Most people think hunger is a feeling you get when you haven’t eaten for a while. 

However, hunger is more complex than that. Studies have shown that people are least hungry in the morning and most hungry at night, even though they may have eaten more recently in the morning than at night. 

This means hunger is not a matter of time since your last meal. When fasting, your hunger may increase initially, but it will eventually level off and then decrease. This is because your body realizes it needs energy and starts taking it from your body’s fat stores. Once it starts doing this, you won’t feel as hungry because your body gets the energy it needs from your fat stores.

Key 3: Have a Plan

Finally, it’s essential to have a plan when fasting. This means deciding on the type of fast you’ll do, setting a goal, and planning your meals and snacks. If you’re new to fasting, start with a shorter fast, such as 12 hours, and work up to longer fasts.

It’s also important to stay hydrated and to have healthy snacks on hand for when hunger strikes. Nuts, seeds, and fruit are great options. Always listen to your body and stop fasting if you feel unwell or overly hungry.

Time-restricted eating

Time-restricted eating (TRE), aka intermittent fasting, is a dietary approach limiting the hours you eat daily. The goal is to create a consistent daily fasting period, typically 12 to 16 hours, followed by a shorter eating window. 

This approach is based on the idea that our bodies are designed to go through periods of fasting and feasting and that by restricting the hours during which we eat, we can improve our health and potentially lose weight.

Studies have shown that time-restricted eating can have several health benefits. For example, one study published in the journal Cell Metabolism found that participants who followed a time-restricted eating schedule for 12 weeks lost an average of 3% of their body weight and experienced improvements in insulin sensitivity, blood pressure, and oxidative stress levels.

Another study published in Obesity found that time-restricted eating can help reduce appetite and increase feelings of fullness, leading to lower calorie intake and weight loss.

In addition to weight loss and improved metabolic health, time-restricted eating has also been linked to other benefits, including improved sleep, increased energy levels, and reduced inflammation.

It’s important to note that time-restricted eating is not a magic solution for weight loss or health. It’s just one dietary approach that can be helpful for some people. As with any dietary change, it’s important to speak with a healthcare professional before starting, especially if you have any underlying health conditions.

Also, it’s worth mentioning that time-restricted eating may not be suitable for everyone. Pregnant or breastfeeding women, people with a history of eating disorders, and individuals with certain medical conditions should not attempt time-restricted eating without consulting a healthcare professional first.

Green Tea

Another way to distract yourself is to drink green tea. Green tea is a natural appetite suppressant and has been shown to reduce hunger and promote weight loss. It also contains antioxidants and other beneficial compounds that can improve your health. So, drinking a cup of green tea during your fasting period can help you deal with your hunger pangs.

In fact, a study published in the journal Nutrients found that drinking green tea can help to reduce hunger and increase satiety. 

The study involved 14 healthy men who were given a green tea or placebo beverage before breakfast. The men who drank the green tea had a lower desire to eat and a greater feeling of fullness than those who drank the placebo beverage.

Another study published in the International Journal of Obesity found that green tea can help to promote weight loss in overweight and obese individuals. The study involved 240 overweight and obese adults who were given green tea extract or a placebo for 12 weeks. 

The participants who received the green tea extract lost significantly more weight and body fat than those who received the placebo.

Should you water fast?

The Benefits and Process of a 3-Day Water Fast for Brain Reset and Energy Boost

What is a 3-Day Water Fast?

A 3-day water fast is a type of fasting where you only consume water for three consecutive days. You refrain from eating food and only drink water to stay hydrated during this time. Is intermittent fasting often used to improve mental clarity, boost energy levels, and reset the body’s digestive system?

Benefits of a 3-Day Water Fast

• Improved Mental Clarity: During a water fast, your brain is forced to rely on its own energy reserves. This leads to an increase in the production of brain-derived neurotrophic factor (BDNF), a protein that helps promote the growth of new brain cells and improve cognitive function.
• Increased Energy: By eliminating food from your diet, your body must rely on its fat stores for energy. This leads to an increase in energy levels and can also help improve your overall metabolic function.
• Reset Digestive System: A water fast breaks your digestive system from processing food, allowing it to reset and potentially improve digestive function.
• Weight Loss: Water fasting is often used as a method for weight loss as it can help reduce overall calorie intake.

How to do a 3-Day Water Fast

1. Preparation: Before starting a water fast, preparing your body by gradually reducing your calorie intake for a few days is important. This can minimize potential side effects and make the fast easier to handle.
2. Hydration: During the fast, it is important to drink plenty of water to stay hydrated. Aim for at least 8-10 glasses of water per day.
3. Rest: While fasting, it is important to take it easy and rest as much as possible. Avoid intense physical activity and focus on light exercises like yoga or walking.
4. Breaking the Fast: When the fast is over, it is important to break it slowly by gradually reintroducing food into your diet. Start with light, easy-to-digest foods like fruits and vegetables before moving on to more solid foods.

FAQs

Q: Is it safe to do a 3-day water fast?

A: While a 3-day water fast can have many benefits, it is important to consult your doctor before starting any fasting regimen.

Q: Can I drink other liquids besides water during a water fast?

A: No, you should only consume water during a water fast.

Q: Will I lose muscle mass during a water fast?

A: While some muscle loss is possible during a fast, it is typically insignificant unless you do a prolonged fast.

Conclusion

A 3-day water fast can have many benefits for both the body and mind. It is important to prepare your body beforehand, stay hydrated during the fast, and take it easy while resting. 

As with any fasting regimen, it is important to consult your doctor beforehand to ensure it is safe.

So, there you have it. Dealing with hunger when fasting comes down to avoiding triggers, understanding the nature of hunger, and finding ways to distract yourself. Drinking green tea can also help to reduce hunger and promote weight loss. Give it a try and see how it works for you!