Fasting, especially in the beginning, can be quite challenging. If you’re used to eating 3–4 meals a day and then reduce to eating two meals this will be a shock to your system.
Hunger will make you want to break your fast early. But you can take preventative steps ahead of time and avoid binge eating.
Plan ahead for the best fasting experience
The best way to break a fast is to plan ahead. Set yourself up for success. This way breaking your fast won’t be overwhelming.
One of the best habits to get into is going grocery shopping on the same day and time each week.
When you have healthy food on hand, you’ll have a better fasting experience.
Focus on creating a diet that works for you.
Popular diets like Keto or Vegan may work but its usually best to blend diets and make them your own.
Proper nutrition is essential.
This way when you break your fast you won’t have an intense urge to binge on sugar and carbs.
A good sleep schedule is also crucial. If you’re sleep-deprived and then embark on a 24 hour fast, it’s going to be rough.
You’ll experience more hunger because your body wants a glucose spike to keep you awake.
Studies show that there’s a strong link between sleep loss and obesity.
When you practice intermittent fasting you want to lose weight not gain it.
Make sure you’re hydrated
Always break your fast properly hydrated. Many of us do not consume enough water per day.
Not being properly hydrated will cause you to binge eat once you break your fast.
Use this water calculator to see how much you should be drinking.
When you are hydrated while fasting you’ll:
- Be more alert, filled with energy
- Experience reduced hunger
- Have better skin
I’ve found it helpful to drink lots of water right before I end my fast for the day as well.
If you increase your water intake drastically it will take a bit for your body to adjust. Those frequent bathroom trips won’t last forever.
Eat carbs last
In order to lose weight and not overeat after fasting saving your carbs for last can help.
Focus on eating your vegetables and protein first. Add healthy oils like coconut oil.
This will also help keep the urge to binge at bay.
When you reduce your carb intake, you’ll also notice fewer cravings during your fasting times.
A carb-heavy meal before a long period of fasting is a recipe for disaster. It’s even worse if you’re inactive.
Vary meal times
Embrace sporadic eating. Keep your body guessing when you’ll eat. This will help with weight and fat loss plateau.
It’s not necessary to fast the same amount of time every day. Your body will get used to a regular meal time faster than you may think.
You also don’t have to fast 7 days a week.
In the beginning fasting 4–5 days a week is more than enough to see positive results.
Once you get used to fasting, 7 days a week won’t be a big deal.
Don’t worry if you experience some bouts of overeating on occasion. It’s part of the learning process.
Soon you’ll be an expert at fasting!
Extreme hunger is why most won’t stick with fasting
Download the Stop Hunger While Fasting Guide. Implement the 5 tips suggested. Break your fast every day with success!