How to beat hunger during intermittent fasting

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Practicing time-restricted eating (TRE) or intermittent fasting for the first time can really be challenging. One of its challenges is having food cravings during fasting hours, which, at times, could make you feel weak, hungry, and dizzy. 

In this guide we discuss some proven ways to help curb hunger and food cravings during intermittent fasting

1. Always stay hydrated

Drink plenty of water throughout the day. Sometimes hunger is just dehydration in disguise, so staying hydrated can help trick your stomach ghrelin (ghrelin is a hormone that regulates hunger and fullness) to reduce cravings. 

To enhance taste:

  • You can also add one to two tablespoons of apple cider vinegar in water and drink the mixture.
  • Add a slice of lemon or cucumber (no sugar).

2. Drink herbal tea, black coffee or cocoa

Sipping on herbal tea, apple cider vinegar, or black coffee (without sugar or cream) can help suppress appetite and provide a temporary energy boost. These are natural appetite suppressants. You can also drink cocoa (100%) despite its bitter taste. Cocoa can also stimulate nitric oxide production.

3. Consume enough protein and fiber before fasting

During your eating window or when you break your fast, include protein-rich foods and high-fiber foods in your meals. Protein and fiber keep you full for longer, which can reduce cravings or prevent intense hunger during the next fasting period.

4. Limit high-carbs, refined sugar diets

Simple carbohydrates, such as refined sugar found in sweets, pastries, and sugary beverages, can cause a rapid spike in blood sugar levels. Your body releases insulin to bring down this spike, leading to a sugar crash. This crash makes you feel tired, irritable, and hungry again — often for more sugar or foods with high glycemic index. It's like a rollercoaster often causing cravings and need for food. When sugar and starchy carbohydrates are cut off for moderate fats, proteins and bowls full of non-starchy vegetables, you are full until the next meal time; you will not be needing snacks or eating frequently

Note: If you find it difficult to stay away from refined sugar, you can always go for natural sweeteners, like stevia or monk fruit, to use that won't spike your blood sugar, but may still cause cravings.

5. Eat balanced meals with lots of healthy fat

When you do break your fast, prioritize nutrient-dense foods that include lots of healthy fats. Ordinarily, it is best to take healthy fats moderately when you are not practicing intermittent fasting. Since carbs would be reduced in your meals, fats would replace glucose as your body's source of energy. Your body gets accustomed to feeding on fat rather than glucose. We would advise you to do this only with longer fasting methods, such as OMAD (one meal a day). 

6. Keep busy

Distract yourself with activities that keep your mind occupied during fasting periods. Engaging in work, hobbies, exercise, or spending time with friends can help take your focus away from food cravings.

7. Manage stress

Stress can trigger cravings and emotional eating. Find stress management techniques that work for you, such as meditation, deep breathing exercises, yoga, or engaging in activities you enjoy.

8. Practice mindful eating

When you do eat, slow down and pay attention to your food. Chew thoroughly and savor each bite. Mindful eating helps you become more aware of your body's hunger and fullness cues, preventing unnecessary snacking.

9. Get enough sleep

Inadequate sleep can disrupt ghrelin which can lead to increased cravings. Aim for 7-9 hours of quality sleep each night to support your overall well-being and manage hunger levels.

10. Ease Into It

If you're starting out new, start with a shorter fasting window (like 12:12) before moving to 16:8 or longer. This gives your body time to adapt to going without food.

You can also adjust your meal time to be close to bedtime if you struggle with night hunger or eat your biggest meal midday if that helps you stay full longer. 

Why is intermittent fasting a big deal?

Scientific studies suggest that intermittent fasting can provide several health benefits, particularly for metabolism, brain function, and longevity. Here’s a breakdown of the main benefits of intermittent fasting (IF) backed by scientific evidence:

Weight Loss and Fat Loss

Intermittent fasting (IF) helps reduce calorie intake and improves hormone function to facilitate weight loss.

A 2020 meta-analysis published in Obesity Reviews found that IF led to 3–8% weight loss over 3–24 weeks, which is greater than most weight-loss studies.

Also, a 2011 study in the Obesity Reviews Showed alternate-day fasting reduced body fat by up to 4–7% in 12 weeks.

The Obesity Code, a book to unlock the secrets of weight loss through intermittent fasting by Dr. Jason Fung, contains in-depth analysis and scientific methods of how intermittent fasting can improve weight loss and insulin sensitivity.

Improved Insulin Sensitivity and Blood Sugar Control

Intermittent fasting (IF) or Time Restricted Eating (TRE) lowers fasting insulin levels, which enhances insulin sensitivity and reduces the risk of type 2 diabetes.

A 2018 study in Cell Metabolism found TRE improved insulin sensitivity and reduced insulin levels in men with prediabetes.

Beside the intake of low-carb foods, Intermittent fasting is also one of the natural processes in managing blood sugar.

Cellular Repair and Autophagy

IF triggers autophagy, a process where cells repair or clean out damaged components—important for cellular health and disease prevention.

The 2016 Nobel Prize in Physiology was awarded to Yoshinori Ohsumi for his discoveries on autophagy, largely enhanced by fasting. 

In addition, animal studies have shown that fasting-induced autophagy helps reduce cancer, Alzheimer's, and aging effects.

Heart Health Improvements

TRE or IF improves key heart health markers such as blood pressure, cholesterol, triglycerides, and inflammatory markers.

A study in Nutrition Research (2012) found alternate-day fasting led to a 20–30% decrease in LDL cholesterol and triglycerides.

Here is a practical guide of how to naturally manage blood pressure, which includes intermittent fasting.

Brain Health and Mental Clarity

Fasting increases the brain hormone BDNF (Brain-Derived Neurotrophic Factor), which supports neuron growth and protects against degenerative diseases.

Several studies show that IF boosts bring health and mental clarity and may reduce the risk of Alzheimer’s and Parkinson’s disease.

Longevity and Aging

Animal studies consistently show that IF can extend lifespan by affecting genes and pathways related to aging and stress resistance.

A study in Cell Metabolism (2009) showed that mice on TRE or IF lived 30–40% longer than those on a normal diet. Human studies are still ongoing, but early data is promising.

Having tried IF, Elizabeth Stevens wrote an IF cookbook to share, based on her experience, practical insights on a 28-day meal plan for beginners.

Inflammation Reduction

Fasting may reduce markers of inflammation, which is linked to many chronic diseases.

A 2019 study in Cell journal found that intermittent fasting reduced pro-inflammatory cytokines and oxidative stress markers.

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