Intermittent Fasting is not a diet. It's a LIFESTYLE. Diets all have the same things…
If you want to know how to reduce hunger when fasting, then this article is for you.
Specifically, hunger before meal 2 during their Intermittent Fasting schedule seems to be a big problem for a lot of people.
It makes the diet more difficult to stick to, it makes people more likely to snack on nuts, sweets and crap, and you also get less social freedom in the evenings.
These snacks tend to be empty calories. There’s a lot of energy in there for very little gain, and snacking is a major source of fat regain in the Western population.
It also means that if you have a sweet tooth, it is far more likely that you’ll notice your cravings going through the roof at this time (about 3-6pm) – you can check out my podcast on How To Eliminate Your Sweet Tooth at the IFFT Economy level.
But let’s get to these hunger killing solutions – in no particular order:
You Don’t Eat Enough Protein
Seriously – most people just don’t eat enough protein, particularly meat. Things like yoghurt, eggs, cheeses and bacon are okay, but they’re not going to propel you towards your protein goal for the day.
Consider this an absolute baseline:
You need to be eating at the very minimum 0.8 grams of protein per pound of bodyweight, per day. Now, if you’re experiencing hunger issues, I would push this up to 1 gram, or more.
To take me as an example, I’m currently in a deficit, eating about 190 grams per day (and I weigh 170 pounds). Granted, I am lean so I need more, but it also helps a lot with hunger.
Your goal with meal 1 is to work towards this protein target as much as possible.
You don’t want a load of mediocre protein foods. You want to be focusing on chicken, turkey, beef, fish, steak, etc. Eggs are great, but I wouldn’t make them the primary focus all of the time.
Get more meat.
You Don’t Drink Enough Water
It’s shocking how little water people drink. It’s important not only for energy and health purposes, but also for weight loss, as you’ll stay fuller on less calories.
Many clients of mine have struggled with hunger in the past, but simply drinking two more pints of water per day made a huge difference. It was THE solution that helped them to lose an extra 10+ pounds with ease.
When it comes to water, timing matters.
You want to down a large cup of water right before each meal. So before meal 1 and meal 2, get a load of water down you before the food enters your mouth. It will expand your stomach to a greater extent and you’ll stay fuller for longer.
The only downside is that you’ll need to pee more often. It’s a small price to pay for excellent health, and potentially a lean, muscular 10% body fat.
You Eat Too Many Carbs At Meal 1
Another shock to me is when I see my followers on Twitter inform me about their meal 1’s.
They often have the work canteen food, or they go out for dinner with clients, or they go to restaurants with colleagues. Or they have sandwiches. Or baguettes. Or Subway. Or Chinese. Or pasta.
I don’t think you realise how much of a disaster all of the above is. It’s a nightmare. You will never, EVER get lean with this methodology.
Now I’ve written before about how Keto has multiple big problems with it, especially for the non-obese. So I’m not advocating zero carbs. In fact, carbs are great in the evening before bed, once the day’s work has been done.
But if you want to learn how to reduce hunger when fasting, stay alert and be more productive all day, then keep the fucking carbs out of your meal number one. Especially high sugar, high salt and high processed stuff.
They will make you:
- More lethargic
- Less motivated
- Crave more crap
- Less compliant with your diet
- ‘Brain foggy’
- More bloated
Eliminate the carbs not from meal 2, but from meal 1.
How To Reduce Hunger When Fasting: A Summary
Alright I hope this has been useful, and it helps you to stay fuller on fewer calories, particularly around 3-6pm (before your meal 2), and it helps to reduce cravings and snacking.
Now, if you’re interested in maximising your results in the gym, and perfecting your Intermittent Fasting diet, I would highly suggest checking out my coaching options.
All three options grant you access to a ridiculous amount of exclusive Intermittent Fasting content on the IFFT site.
Then with the Silver and Gold levels you get personal one-to-one coaching. Check out the details here.