Intermittent Fasting: Stop Cravings With These 5 Ways

Due to the craze for diets, many people follow intermittent fasting to lose weight. They may be fine with it, but there is also a segment of people who feel stuck with fixed meal times and nutritional windows, especially when they feel like eating something. Have you ever felt cravings during intermittent fasting? Well, it’s true that hunger is a part of intermittent fasting, but it can be controlled.

Health Shots got in touch with Hari Lakshmi, Nutrition Consultant/Nutritionist, Motherhood Hospitals, Alwarpet, Chennai to suggest some of the best ways to beat cravings during intermittent fasting.

Lakshmi says, “Intermittent fasting is a type of fasting where you do not eat food for a long period of time, mainly to lose weight or fight any other health problem. If you have been thinking of treating yourself intermittent fasting, but you cannot do it successfully because you tend to crave food. But there are some tried-and-true methods that can help you quickly without disturbing the cravings.”

Here are 5 ways to keep cravings at bay during intermittent fasting:

1. Increase your water intake

In addition to keeping you hydrated, water helps regulate your hunger cycle. There are times when you may feel hungry, but your body may simply lack water. People who drink more water throughout the day claim to be less hungry. Water also helps in better absorption of food.

2. Eat foods rich in protein

Protein-rich foods help normalize blood sugar levels and control appetite hormones, making you feel less hungry and helping you control cravings. Protein also helps you maintain muscle mass, which is essential for weight loss.

Read also: These celebrities achieved their weight loss goals through intermittent fasting

3. Increase your fiber intake

Fiber is known to aid digestion. Foods rich in fiber maintain the body’s blood sugar levels and provide nourishment to the good bacteria in the gut, which help in the efficient absorption of nutrients from the food you eat, making you feel less hungry.

4. Eat slowly

When you eat too fast, your mind takes some time to recognize that your stomach is full, which is why most people tend to eat more than necessary and give in to cravings. Instead, eat slowly and focus on each bite, which will help you limit your food intake.

5. Keep busy

Many times you may think you are hungry, but in reality you are simply bored and have a craving. While practicing intermittent fasting, it is essential to keep yourself busy and distracted from food.

Other tips to remember to curb cravings:

1. Follow a balanced diet plan to ensure you get all the nutrients because sometimes cravings are the result of a lack of nutrition in your body.

2. In addition to a healthy diet, eat at regular intervals. Skipping a meal can lower your blood sugar, which can lead to cravings.

3. In intermittent fasting, there is no rule to completely avoid calories. But make sure that when you do eat, you add healthy calorie alternatives and eat in moderation.

4. Chewing gum is a great way to reduce appetite, which could prevent overeating and can put an end to your longing.

5. Understand the difference between fasting and starvation. So if your cravings are due to hunger, make sure you eat something. Otherwise, it can have the opposite effect.