How to not get hungry while fasting
3 Tips to NEVER GET HUNGRY While Fasting
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intermittent fasting is a great way to
reduce your caloric intake burn fat and
lose weight without counting calories
and without eating tiny portion meals
all day long
multiple studies and systematic reviews
confirm that intermittent fasting is at
least just as effective as diets that
require continuous dieting with small
meals throughout the day but most people
still dismiss fasting as a viable option
for fat loss because they're afraid of
feeling really hungry while restricting
their food intake and this is a valid
point
in exchange for having a few larger more
satisfying meals you will have to spend
a portion of the day not eating anything
at all which means you'll have to give
up a meal or two that you're normally
used to eating not only can this be
difficult and cause hunger especially
for someone that's used to eating three
or more meals per day but that hunger
can easily turn into overeating when you
break your fast and start eating again
so in today's video I want to give you
the three best ways to prevent hunger
while fasting and these tips are in no
particular order in fact the third tip
is probably the most important one so
stick with me you'll definitely be glad
that you did let's start with the first
tip that most people get wrong caffeine
and coffee coffee is probably the very
first thing that'll be recommended for
you to reduce your hunger while fasting
and there is some evidence to support
this one meta-analysis examined the
effects of coffee and caffeine on
appetite control and it found that
coffee could help reduce appetite
anywhere from half an hour to four hours
after consuming it it also found that
somewhere between three and four and a
half hours after drinking the coffee the
appetite suppressant effect wore off
this means that coffee may help you
reduce hunger for up to three hours
after drinking it and this effect may
last all the way up to four hours now
most people immediately assume that this
is caused by the caffeine found in the
coffee
some people even buy caffeine pills and
they just deal with the jitters and the
other side effects in an effort just to
reduce appetite further however another
study proves that this might be totally
unnecessary because the caffeine may not
be the factor responsible for the
appetite reducing effects this study had
the participants drinking either a
regular caffeinated coffee decaffeinated
coffee
a placebo drink which was water or water
with caffeine in it and surprisingly the
decaffeinated coffee reduced hunger the
most regular coffee and caffeine reduced
hunger the second most meanwhile the
water with the caffeine didn't really
reduce hunger at all this study shows
that there may be something in the
coffee itself that reduces hunger and it
doesn't seem to be the caffeine further
research on this is required but it's
interesting to note that in this study
the decaffeinated coffee also raised a
hormone known as peptide YY much higher
this is a hormone that's released in
your intestines and it happens to lower
appetite and hunger the point is
drinking either decaffeinated coffee or
regular coffee in moderation may reduce
your desire to eat while fasting just
keep in mind too much coffee will
elevate your cortisol levels and cause
side effects one more thing that you
should know is that most weight loss
aides make claims about appetite
suppressing effects without research to
back these claims up this could range
from magic weight-loss pills to detox
cleanses to apple cider vinegar I
actually like apple cider vinegar but as
far as appetite suppressing effects the
research is very limited CLA is a very
popular fat loss supplement that has
shown in one study to decrease appetite
but this didn't affect how much food the
participants of this study ended up
eating so further research on CLA is
definitely required Coffee has enough
anecdotal and scientific evidence to
give it a shot but be very wary of
supplement companies and magic detox
cleanses that promise to magically
reduce your appetite because not only do
a lot of these magic pills have side
effects but most of them also don't even
work let's move on to the second real
way that you can reduce hunger while
fasting and that's by eating the right
things during your feeding window out of
all the fasting protocols the 16/8
method is the most common approach to
fasting and with this structure people
usually choose to skip breakfast and
have their first meal around 12:00 or
1:00 o'clock this means they have to
stop eating eight hours later around
eight or nine o'clock this happens to be
the time of day that a lot of people
struggle with their food cravings and
their appetite the most even though you
might have just a couple hours until
bedtime
in those three or four hours you can
binge and eat more calories than you ate
for the whole day it's gonna be a whole
heck of a lot harder to fast if you ate
a bunch of empty calories before you
started your fast so what should you eat
before you begin fasting and is there
anything that you can consume while
fasting that won't negatively affect fat
loss well
one giant review of over 50 studies
showed that diets higher in protein can
greatly reduce appetite and increase the
feeling of fullness in this review it
was found that if at least one-third are
about 30 percent of a meal consists of
protein it'll have a strong appetite
reducing effect another study showed
that having just half a gram of protein
per pound of body weight per day can be
enough to provide this appetite
suppressing effect so make sure that
you're eating enough protein throughout
the day and it's a good idea to have a
substantial amount of protein during
your last meal before you begin your
fast this means that the last meal
should have thirty to forty percent of
the calories coming from a protein
source fiber is also believed by most
people to lower appetite and it can but
a meta-analysis on the effect that fiber
has on hunger showed that many sources
of fiber do not reduce hunger another
systematic review of fiber confirm this
and found that more viscous sources of
fiber reduce appetite much more than non
viscous sources example of viscous fiber
sources include beans asparagus Brussels
sprouts and oats but one of my favorites
for the purposes of fasting is psyllium
husk this is because there are studies
specifically on psyllium husks that show
a significant reduction in appetite even
when taken in small doses one of these
studies showed that all you need is just
one teaspoon to reduce appetite with one
and a half teaspoons providing even more
consistent results one teaspoon of
psyllium husk powder only has about 11
to 12 calories making it a super low
calorie way to reduce your appetite
taking one to two teaspoons of psyllium
husk before beginning your fast can be a
good idea to reduce your hunger just
make sure you drink a lot of water with
it also even though a lot of people are
very strictly against the idea of
consuming any calories at all during
their fast having one teaspoon of
psyllium husk to hold you
/ is it really going to negatively
impact fat loss nor your insulin levels
yes it will knock you out of your fast
but if you're trying to get better with
managing hunger while you're fasting or
you're trying to progress to a longer
more difficult fasting style you can try
having a teaspoon of psyllium in the
middle of your fast until you're ready
to transition to fasting with no
calories at all taking baby steps like
this can help you stick to your fasting
plan which actually brings me to the
most important tip of all which is to
change your habitual eating schedule and
select the right fasting to feeding
ratio that actually works for you now
this might sound simple but it's not
because there are so many different
fasting protocols that you can choose
from there's the 16/8 method the warrior
diet the one meal a day diet and the
alternate day fast and that just a
couple of the options that you have
eating any one of these fasting
protocols will require different lengths
of fasting ranging from 16 hours to 20
or even 24 hours long
there's also extended fasting where you
would fast from multiple days at a time
just like if it was the very first time
in your life that you went to the gym
you'd know that it was a bad idea to
start with hundred pound dumbbells in
the same way it's a very bad idea to
start with the most difficult fasting
protocol right out the gate this is
because your regular eating habits have
a very big influence on your appetite
and hunger you see there's a hormone in
your body known as ghrelin which also is
known as the hunger hormone when ghrelin
is released it stimulates your appetite
the interesting thing is that studies
show that ghrelin levels will spike up
at the times that you normally eat which
for most people is breakfast lunch and
dinner this happens like clockwork so
without even looking at the time your
body will let you know hey buddy it's
time to eat I'm hungry this same study
also showed that about two hours after
the initial spike in ghrelin it went
back down to normal levels this means
that if you normally get hungry around
breakfast time if you simply wait an
hour or two the hunger you feel will
subside now it might be a surprise to
learn that a lot of the hunger that you
currently feel throughout the day is a
conditioned hunger response brought
about by your habits but this was proven
by Nobel Prize winner Ivan Pavlov when
he was able to train his dogs to feel
hungry every time they heard a certain
sound even
there was no food in sight in this
experiment he accidentally discovered
that hunger is not caused by the taste
smell and sight of food but hunger can
also be trained as a conditioned
response the same applies to people if
you're used to eating breakfast every
day at 7:00 in the morning lunch at 12
and dinner at 6 you condition yourself
to get hungry every day at those times
and this actually applies much further
you can pair all sorts of activities
with conditioned hunger responses for
example if you always eat a snack while
watching TV you'll start getting hungry
when you turn on the TV
if you always eat when you feel bored
you'll feel like you want to eat every
time you start getting bored the good
news is that these habitual hunger
responses are not set in stone and by
practicing fasting you can actually
break these automatic responses however
right now since you probably have
multiple conditioned hunger responses if
you try to break them all at once you'll
most likely fail this is why you
shouldn't jump straight into a 24-hour
fast and instead start breaking these
habits one at a time a very common
starting point is a 16-8 split where you
fast for 16 hours per day and leave
yourself an 8 hour feeding window but
even 16 hours of fasting may feel really
difficult for some of you so to help you
break your regular eating habits without
having to fight hunger all day long you
can first start with a super simple 10
hour fast where you simply eat breakfast
an hour or two later than you normally
would then move on to a 12 hour fast
then 14 and so on I guarantee you as
time goes on your body will adjust it
fasting in fact this can clearly be seen
in another study where participants
fasted for 3 days straight
and rather than hunger and growlin
increasing overall ground levels
actually dropped overtime so the bottom
line is that you should start with a
short fasting length and whenever you
increase the length of time that you're
fasting for and you start feeling hungry
let's say when you skip breakfast for
example wait an hour - because that
hunger will probably go away on its own
and your body will adapt with time
that's it guys I really hope this video
has helped you out if you enjoyed it
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more free tips and tricks' backed by
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[Music]
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