Intermittent fasting is an ideal diet approach for people looking to focus on meal timings rather than calorie counting. As long as you are conscious about eating healthy options, you can restrict your calorie count by sticking with an optimal eating window. You may even cheat occasionally and cover up with rigorous fasting ahead.
Studies show that alternate-day fasting can result in 3%-8% of body weight loss over three to eight weeks, with the outcomes peaking at 12 weeks. You can explore options such as 12:12, 16:8, or one-meal-a-day (OMAD) plans, according to your preference and lifestyle. With these plans, you can control your appetite and achieve sustainable weight loss by managing your schedule.
But there’s a catch, particularly if you are a foodie habitual to munching all the time. Giving up on eating suddenly for 12 or 16 hours can be a challenge. You may struggle with cravings more often than you imagine. Even worse, you will likely succumb to the temptation on many occasions.
Fortunately, there are some tried-and-tested ways to keep these cravings at bay during intermittent fasting. Here are a few easy secrets to adhere to your eating window:
Table of Contents
Start With A Realistic Goal
According to Harvard Health Publishing, intermittent fasting results in a fat-burning process similar to a low-carbohydrate or keto diet. The metabolic process kicks in when the body falls short of glucose, leading to the burning of stored fat. Weight loss with this plan is consistent and sustainable. But before committing to the rules of intermittent fasting, you should set a realistic goal for your eating window.
A 24-hour fast is not the best option if you are a beginner. Even a 16-hour fast may leave you famished and struggling with cravings. Experts recommend starting small, with 8-12 eating window hours at first, and seeing how manageable it is for you.
Simple suggests going slow and steady with the plan. You can gradually increase the fasting period’s duration until you reach the desired length of time.
Pick The Right Foods
While intermittent fasting is more about “when” rather than “what,” you still need to pay attention to your diet. An easy way to curb cravings while trying this plan is by putting the right food on your plate. As a rule of thumb, you should avoid sugar and unhealthy fats. Also, prioritize the following food groups to feel full with less:
Fiber-Rich Foods
Research establishes multiple health benefits of dietary fiber, including promoting weight loss, lowering body fat, and reducing the waist-to-hip ratio. Soluble fiber prolongs gastric emptying time, leading to a feeling of satiety.
A high-fiber diet can curb cravings by stabilizing blood sugar levels throughout the day. Load up on foods such as whole grains, beans, legumes, fruits, and vegetables to go high on fiber.
Protein
Protein is another nutrient that helps curb cravings effectively during intermittent fasting. According to a Healthline article, protein at 25% of calories can reduce cravings by 60% and limit the desire for late-night snacking by half.
Like fiber, proteins help stabilize blood sugar levels. Further, it helps control appetite hormones, reducing the desire to snack randomly beyond the permissible eating window. Protein also boosts lean muscle mass and preserves energy levels.
Drink More Water
According to a survey, increased water intake decreased the liking of food items in participants. The study validates the role of hydration in suppressing appetite and reducing cravings during intermittent fasting. The best part is that you can consume as much water as you want, even during the fasting windows.
Water also keeps you energetic and full, enabling you to stay active and avoid overeating. When fasting for long periods, you may often confuse thirst with hunger and end up breaking your fast. A glass of water tricks your body by creating a feeling of satiety when a craving hits. It also flushes out harmful toxins from the body.
Slow Down And Eat Mindfully
Did you know that slowing down can make a difference when it comes to controlling cravings during intermittent fasting? Time-restricted diets require a lot of patience and self-control, and losing them can make you fall for temptation. Besides slowing down, practice mindful eating by savoring every bite instead of wolfing it down quickly.
With this practice, you can train your brain to understand when it is full and consciously quit. It helps curb appetite and enables you to stay committed to your eating windows. While eating mindfully, you should also limit your intake of salt and sugar.
Get Adequate Sleep
Sleep is a key factor you should not overlook while following an intermittent fasting plan. Several studies connect sleep duration and quality with food cravings, diet, and obesity. People who do not get enough sleep often experience cravings. The worst part is that they end up choosing the wrong food types for late-night binging. At the same time, they fail to adhere to the predetermined eating windows.
Beyond the scientific evidence, it is clear that you will not feel hungry while asleep. Additionally, sleep regulates circadian rhythms, which maintain hormones that impact metabolism and appetite. Not getting enough of it can increase hunger and reduce the fat-burning capacity of your body during fasting periods.
If you struggle with sleep deprivation or insomnia, consider solutions before starting an intermittent fasting plan. You can use relaxation techniques such as meditation, deep breathing, warm showers, and massage. Try natural sleep aids such as herbal teas at bedtime. Also, create a comfortable ambiance in your bedroom with the right temperature, soft bedding, and no gadgets.
Wrapping Up
Cravings are the most troublesome thing you may encounter during your weight loss journey with intermittent fasting. Addressing them requires more than keeping your favorite foods and snacks out of sight. It is more about the right approach with mental strength and a strong commitment to stick to your fasting timelines.
Fortunately, keeping cravings at bay is easier than you imagine, provided you master the art of self-control and healthy eating. Follow these steps to win the battle and stay true to your weight loss resolution.
Check out a relevant article on 5 low FODMAP fast food.
