So, what do you do when hunger inevitably strikes? Here’s a quick guide on when to cave and when to carry on fasting. But don’t worry, feeling hungry does not mean you are doing anything wrong or that you failed at fasting. It is actually due to decreases in glucose levels. The dip in glucose results in hunger pangs, BUT once your body gets used to intermittent fasting, glucose fluctuations will not affect you as much. Translation: You won’t feel hungry every time you fast. Once you get in a good rhythm with fasting, that I-have-to-eat-right-now feeling will likely subside. Most of us living on the Western diet—even a healthy Western diet—are used to glucose spikes and falls. The falls are what usually prompt us to eat. When you start intermittent fasting, you have to learn to differentiate this from true hunger. My advice: Start decreasing overall sugar in your diet two to three weeks before you start incorporating intermittent fasting into your routine. This will help stabilize glucose fluctuations, so you don’t feel those intense cravings. If you are still hungry, that is a sign that you should absolutely take a break from the fast. Making the choice to break a fast without feeling guilt is very important at the onset of this process. Your body is still adjusting, so be gentle with yourself. Break your fast with a healthy meal (think: veggies, protein, and healthy fats) and move on. If you decide to try again, consider shortening your fasting window. Getting started with intermittent fasting and gauging your progress can be very personal. There is not enough research yet to give us exact instructions. Be sure to talk with an expert or your personal physician to safely try fasting. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
