14 Ways to Control Hunger When Intermittent Fasting

Keep in mind the reason you are fasting. If you summon that big reason when hunger pangs strike, you can just embrace them — a positive attitude goes a long way. For example, if disease prevention and increased energy (so you can keep up with your kiddo) is your goal, those hunger pangs will just remind you that your body is doing what it needs to do to reach your goals.

While you may be used to sipping a cup of coffee or green tea first thing in the morning, use your cup strategically. Hold off until that first wave of hunger strikes and the caffeine will help curb your hunger longer. Just be sure not to put anything in your mug as cream and sugar can spike your insulin levels, which will in turn stimulate your appetite.

Many people who start intermittent fasting after being used to eating five or more times a day comment that what they thought was hunger was actually thirst. Pound a huge glass of water first thing in the morning, and keep drinking every hour. You will have to pee a lot, but you won't be hungry.

Sometimes hunger strikes only when you see food. Steer clear of the kitchen, the grocery store, restaurants, parties — anywhere there's food. And avoid preparing food for other people, if you can. If you don't see it, you can't eat it.

Choose your eating window based on when you're working. Staying busy will keep your mind off food.

Spend time doing a hobby like singing or painting, listen to a podcast, look up adorable cat videos on YouTube, talk to your BFF, or read a book — it's a great distraction from hunger.

In times of stress, our bodies release cortisol, which is actually an appetite stimulant, says Dr. Charlie Seltzer, a physician board-certified in obesity medicine. This explains why when you're stressed, you want to eat. Alleviate stress by writing in a journal, talking with a friend or therapist, going for a walk, getting outside in nature, spending time with a furry friend, or doing something that makes you happy.

A minty fresh breath can deter you from wanting to eat, so brush your teeth a few times during the day.

When you first start intermittent fasting, intense workouts can stoke your fiery hunger. But going for a walk in the fresh air, a bike ride, or doing some light strength training is another effective distraction from hunger.

Taking a hot bath or shower can help in three ways. A little self-care can remind you that you're fasting as another way to take care of yourself, and will solidify your reason to do it. If you find that fasting makes you cold (this is common), a hot bath will warm you right up. It can also distract you and help you get past a wave of hunger. Sip on some herbal tea or sparkling water, prop up your iPad and watch a little Netflix, or listen to some music or an audiobook.

Aim to get at least seven hours of sleep (eight would be better!). Feeling tired will increase cravings and hunger, and make it much harder for you to fast.

You may want to invest in packs of sugarless gum, as the chewing motion can stave off hunger. Stick to gum — no mints, cough drops, or other sucking candies as you don't want to consume any calories.

When you're in your feasting window, eating well can help you feel more satiated, which can in turn control hunger when you're fasting. Focus on healthy fats, moderate protein, fiber-filled veggies and fresh fruits, nuts and seeds. Eat until you're satisfied, so when your fasting window opens, you'll feel ready.

While one benefit of doing intermittent fasting is that you have more flexibility in what you eat during your eating window, you want to skip the processed carbs and sugars — they'll actually increase cravings and hunger.