Managing Hunger While Intermittent Fasting

1. Prioritize Protein And Healthy Fats During Your Eating Window

While carbohydrates can have a place in a healthy and balanced diet, large servings of carbs, especially refined carbs (think white bread, pasta, and rice) can lead to blood sugar spikes and dips, which in turn can lead to excess hunger during both your eating and fasting windows¹. By incorporating more protein and healthy fats into your diet either alone or paired with a small serving of whole-grain carbohydrates (think whole wheat bread, pasta, and brown rice), there is less of a likelihood of a quick blood sugar spike and crash leading to excess hunger later on².

The principles around prioritizing protein and healthy fats mentioned above are why a ketogenic diet tends to make it a bit easier to manage hunger for those who do intermittent fasting. The low carb intake as well as the state of ketosis helps suppress appetite. It’s important to note that following a ketogenic diet is not required for those who choose to practice intermittent fasting, but again, that reduced hunger is a reason why so many choose to follow intermittent fasting and a keto diet together³.

2. Stay Hydrated

There is mixed research surrounding the idea that the body mistakes thirst for hunger, however at the very least, the full sensation that one gets from drinking fluids can certainly aid in helping one physically feel fuller longer⁴. Additionally, an estimated 20-30% of total water intake comes from the food we eat throughout the day, so in times of limiting food intake, we want to make sure we are staying adequately hydrated by consuming fluids during a fasting period⁵. Dehydration can also lead to one feeling fatigued, so during times of fasting one would want to maintain adequate hydration to sustain energy levels⁶. When fasting, water is an ideal beverage. However, beverages that are completely sugar-free and calorie-free (always check labels if you aren’t sure) can fit into a fast as well. Remember, we are only discussing fasting as a dietary approach, If you are ever fasting for medical reasons (such as before blood work or surgery) you may only be allowed water, and this should always be discussed with your doctor if you have any questions.