There are proven ways to reduce hunger and appetite while fasting for fat loss. If you want to lose belly fat and have tried intermittent fasting but felt starving all day this video will help. Learn how to do intermittent fasting for weight loss without dealing with crazy hunger pangs or impossible fasting diet restrictions.
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Not eating anything throughout the day can be really difficult when first starting to fast. But having these set intervals throughout the day where you don’t consume any calories can help you lose a lot of body fat while still enjoying bigger more satisfying meals during the hours that you are allowed to eat. So today I’d like to go over some of the things you can do to make fasting or not eating easier to stick to and this should help you whether you’re a beginner or someone that has lots of experience with fasting.
One of the number one tips that you hear is to drink coffee. Many people swear that coffee helps them reduce hunger making it easier to go for longer periods of time without food. And for many people, coffee can be a very effective appetite suppressant. One reason for this is that coffee actually enhances fat burning while sparing muscle and liver glycogen, which might take longer to start having sugar cravings. However, this likely doesn’t play as big of an impact on hunger as the fact that coffee contains phytochemical compounds called chlorogenic acids. These compounds have gotten a lot of attention from obesity researchers and supplement manufacturers because they might help decrease hunger. Unfortunately the studies that are currently available show mixed results. Some indicate that chlorogenic acids can reduce hunger while others don’t find the same result. (3) But even if it’s not specifically the chlorogenic acids, there may be something else at play that allows coffee to lower appetite for a decent length of time. One meta-analysis for example found that coffee could help reduce appetite anywhere from half an hour to four hours after consumption. (**) It also found that somewhere between 3 and 4 1/2 hours after drinking the coffee the appetite suppressant effect wore off. So you’re welcome to try black coffee while fasting since it can help reduce your cravings and overall appetite. Just don’t add calories to the coffee in the form of sugar or coffee creamer as that will temporarily break you out of your fast.
Now one of the most important tips that I feel many people can benefit from is to remember that you can cycle your calories within an intermittent fasting plan. This is so important because it gives you mental breaks and can make fasting much easier to stick to. I mean think about it for yourself. You might not mind aggressively dieting Monday through Thursday. But when the weekend rolls around and you go out with your friends or your family and you get dinner and drinks, it’s a lot harder to be restrictive. And it could even feel like a reduction in your quality of life if you’re not allowed to celebrate with food occasionally. Well, calorie cycling allows you to do this. Let’s say you need to eat 2000 calories per day as your target to lose fat. Well, you can instead eat 1400 calories per day Monday through Thursday and then Friday through Sunday you can eat 2800 calories. Ultimately at the end of the week, both of these setups should lead to similar amounts of fat loss since the calorie totals for both are 14,000 calories by the end of the week. You would still keep the same feeding and fasting windows each day, but you would alternate the calories within your feeding windows. This way you can burn fat while still having days where you can fully enjoy the food you eat, the size of your meals, and have more room for treats and snacks. Research also supports the fact that cycling calories enhance diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction. (9) Just keep in mind even when you have more aggressive days where you cut calories further down, you always want to make sure you get at least 0.73 grams of protein per pound of body weight.
Next is pretty simple for most adults with jobs just stay busy, it literally helps the time go by faster and keeps your mind off of food. Research actually shows that focusing on a task reduces food cravings (7) So keep yourself busy. And you’ll be able to experience another amazing benefit that comes with fasting in terms of your productivity improving. Since you won’t be busy eating and you won’t be wasting any energy on digestion when you do adapt to your fasting schedule you’ll find that you’re much more focused on the tasks you need to get done throughout the day.
It’ll also highly help to avoid having food that you don’t …
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